Prenatal Yoga – Benefits, Poses and Precautions

Pregnancy is one of the most creative and most awaited times in a woman's life.



It brings along a spectrum full of changes, challenges and joys both physically, emotionally and spiritually the physical aspect adapts to the changing needs and adapts to the needs of the fetus. Emotional aspect entangles with the joy of having a life within and spiritual aspect blossoms to a higher level of belongingness and consciousness. 

At this essential and life altering stage of women’s life, yoga plays a significant role.



It helps in achieving a complete balance of body, mid and spirit. Yoga during pregnancy can benefit all women who are awaiting the birth of their child.  There are many prenatal yoga poses that aids in opening of pelvic muscles, reducing pressure on the ligaments, promoting flexibility, easing lower back pain and increasing stamina.



As a result it prepares the body for releasing and relaxing during child birth.

Yoga and pregnancy are linked since ages. This is because it helps in all the stages of pregnancy.



When the uterus grows, a pressure is released on the lumbar spine and abdomen that eventually results in external rotation of femurs in the hip sockets. This shift offers extra strain on the ligaments and spinal curves, resulting in discomfort and fatigue.



Pregnant women also experience a severe back pain due to increased weight of the breasts. These factors of discomfort, pain and fatigue can be reduced by simple prenatal exercises.



The most effective yoga pose for reducing the pressure on ligaments and stretching the lumbar spine is the cat pose.

Prenatal yoga uses myriad of poses, breathing and mediation from Hatha and Kundalini yoga. These include child pose, pelvic tilt pose, chest expansion pose and relaxation. Today, there are many prenatal yoga classes especially to prepare women for a new change in life. Certain poses like abdominal twists, inversion poses and deep bends should be avoided during pregnancy. Even power yoga and hot yoga are not advised because of the increased heat and intensity that may be detrimental to the baby.
Yoga for pregnancy is a blessing to all expectant mothers and provides a complete blend of physical strength, mental alertness, emotional stability and eternal bliss.