Yoga for Pregnant Women: The Benefits for Expecting Mothers

Yoga is a popular form of exercise that is continously gaining more ground. Nowadays, prenatal yoga is considered the safest way to exercise during pregnancy.

Many women believe that ‘yoga and pregnancy’ go hand in hand, supporting the idea that this is the ideal form of workout for this period in their lives. They also mention that it helps them maintain their inner peace and balance.

Is it safe?

In essence, yoga is entirely safe throughout pregnancy, both for expectant mothers and their babies. In fact, many scientists suggest that yoga significantly contributes to a more enjoyable pregnancy. However, there are always certain indications where it is not recommended.

In which cases is it contraindicated?

For example, there are some contraindications such as the following:

• Diagnosed heart disease
• Premature rupture of membranes
• Risk of preterm labor
• Cervical insufficiency
• Placenta previa
• History of miscarriages
• Twin or triplet pregnancy
• Intrauterine growth restriction
• Pregnancy-induced hypertension

• Enhances vitality and strength while boosting mood
• Calms the nervous system by reducing anxiety, stress, and symptoms of depression, which significantly impacts an expectant mother’s emotional state overall
• Provides a sense of well-being and flexibility and helps control the mother’s body weight
• Relieves dizziness and morning sickness symptoms while reducing insomnia and improving blood circulation
• Reduces pregnancy-related pains, such as those in the lower back, back, legs, joints, and muscles
• Activates various muscle groups, exercises the spine, and strengthens the pelvis, sacrum, and hips
• Improves posture and helps correct the progressive lordosis often observed in pregnant women due to their shifting center of gravity
• Aids digestion and improves the digestive system’s functioning
• Increases flexibility and elasticity of muscles, tendons, and ligaments
• Combats swelling of the extremities and cramps
• Promotes good heart function
• Improves the quality of sleep
• Reduces the risk of high blood pressure
• Prepares the body for a natural birth and a smoother recovery
• Prepares the woman both physically and mentally for the beautiful journey of motherhood
• Improves the baby’s weight and helps position it correctly for birth, reducing the risk of preterm birth and other complications
• Helps the mother-to-be connect with her inner self and bond with her baby

It is worth noting that the benefits of yoga do not stop during pregnancy; it also significantly helps with postpartum melancholy and even postpartum depression.

What are the best yoga poses for a pregnant woman?

Ideally, an expectant mother should avoid intense exercises or advanced-level ones. It’s better to prefer relaxation and breathing techniques with simple poses that help alleviate pain and contribute to better breath control.

In conclusion, prenatal yoga is not just a method of exercise and relaxation; it contributes to the smooth progression of pregnancy and childbirth overall.

Tip: Before deciding to participate in a prenatal yoga session, you should consult and get approval from your obstetrician-gynecologist. Once you get the ‘okay,’ a magical world opens up before you!

Foteini Adriana Stamoyiorghou