• Apala Guha

All you wanted to know about safe prenatal yoga

Updated: Jun 5

If you are an expecting mom who is wondering whether Yoga is safe for you to do? Here is some important information about prenatal yoga.

Ideally, a pregnant woman should get at least 150 minutes of moderate-intensity aerobic activity every week. Yoga is a great way of staying fit and healthy in pregnancy as it’s a moderate-intensity workout. The only thing to take care is to do it under supervision if you are doing it for the first time and go very gradually, however, if you have been doing Yoga before pregnancy then you may find it easier to adapt.

It is advisable to do Yoga in pregnancy is the second and third trimester.

Just like other traditional forms of Yoga Pregnancy Yoga also uses postures or asana along with a lot of emphasis on breathing to balance your body and mind.

Most of the postures are same as traditional yoga however done with support and some modifications.

What are the main benefits of doing prenatal yoga in the second and third trimesters?

  1. Keeps your body flexible, strong and in good shape;

  2. Helps in sleeping better;

  3. Helps in reducing stress, anxiety and depression;

  4. Relieves back pain, legs pain and swelling;

  5. Helps in Nausea control;

  6. Also, the feel-good factor keeps you happy; and

  7. Prepares you for Labor and delivery.

What are the precautions for doing prenatal yoga?

  1. Since during pregnancy due to the production of Relaxin hormone the ligaments become softer, you should be careful not to overstretch during the postures as you may get injured;

  2. Since your abdomen is growing, it affects your centre of gravity and makes you more unstable, so it is important to balance yourself well with the support of a wall or chair;

  3. Lying on the back for long should be avoided because the weight of the baby presses the main blood vessel (vena cava) which returns blood to the heart causing you to feel faint and nauseated;

  4. It is always advisable to do your practice with an expert instructor (Elate Wellbeing offers online prenatal classes which are conducted by well-trained yoga instructors)

  5. You should not push yourself too hard. Yoga practice is not to tire yourself but to relax and enjoy it. So you should listen to your body’s need;

  6. You should use all kinds of props like pillows, cushions, rolled towels, chair etc to give yourself support during the practice

What are the conditions under which you should not do yoga?

  1. If you are at an increased risk of preterm birth or;

  2. If you have any other medical condition in which the doctor has advised rest;

  3. Rest everyone can follow Prenatal Yoga practice, still, it is always better to consult your doctor before you start.


What are the prohibitions during prenatal yoga?

  1. Lying on your back for long;

  2. Lying on your belly;

  3. Deep forward and backwards bends;

  4. Inverted poses where legs go above your head like headstands and handstands;

  5. Twisting Postures that put pressure on your stomach;

  6. Over breathing and breathing restrictions exercises.

What are the best yoga Asanas and Postures prenatal yoga:

  1. Baddha konasana ( Bound Angle pose/Butterfly Pose);

  2. Marjariasana ( Cat Stretch Pose);

  3. Balasana ( Child Pose);

  4. Tadasana ( Palm Tree Pose);

  5. Konasana ( Side Angle Pose);

  6. Trikonasana (Triangle pose);

  7. Virabhadrasana ( Warrior Pose);

  8. Utthansanas ( Goddess Pose);

  9. Supta Badhakonasana ( Reclined Supported Boundangle Pose)

For every trimester there are a different set of asanas which are beneficial. WhatsApp our expert to know more about what asanas will suit you.

Pregnancy is the most special time in a woman’s life. However carrying another life inside the body brings with it many problems and complications, which can be addressed very well with the practice of prenatal yoga.

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