Motherhood is a sacred and emotional journey that is unique for every mother. While mothers cherish the final result, the journey from womanhood to motherhood can be challenging. Pregnancy means hormonal and bodily changes that lead to aches, heartburns, insomnia, mood fluctuations, and many more. Prenatal yoga can benefit both mother and child because of its gentle approach.
If you are an expecting mother, we give you 9 benefits of prenatal yoga that will make your motherhood journey easier. First, let us help you understand more about prenatal yoga.
What is Prenatal Yoga?
Prenatal yoga is a type of yoga that is specifically designed for pregnant women. It aims at improving flexibility, building endurance, and creating emotional balance. The asanas and sukshma vyayama (warm up exercises) are milder than regular yoga usually done by using various props. There is also a lot of focus on mantra chanting, meditation, trataka and pranayamas/ breathing techniques that help you relax.
When to Start Prenatal Yoga?
You can start practicing yoga during any stage of your pregnancy the sooner you start it is better for you and your baby. If you are someone who practices yoga, you can start prenatal yoga as soon as you learn about pregnancy. If you are new to yoga, then it is advisable that you consult your doctor before you start prenatal yoga.
Benefits of Prenatal Yoga
Prenatal yoga is a combination of breathing, mantra chanting, gentle stretching postures, and relaxation. It is a low-impact fitness routine that is easy on your body. Studies show that prenatal yoga tends to help both mother and child. Read on to know the 9 benefits of prenatal yoga.
- Reduce Stress & AnxietyMultiple studies show that practicing yoga during pregnancy can help reduce cortisol levels, the hormone associated with stress. In addition to reducing cortisol levels, prenatal yoga can also help calm the mind and promote relaxation, providing expecting mothers with a sense of control and empowerment during a time when they feel out of control. This is mainly because prenatal yoga promotes a combination of meditation, visualization, and yoga nidra practices.
- Promotes Better SleepThe combination of breathing, stretching, and relaxation techniques in prenatal yoga increases the oxygenation in the body. The muscles in the body and the mind tend to relax, which in turn induces deep and healthy sleep.
- Relief From Common Pregnancy Ailments
- Build Stamina & StrengthAs the baby grows in the womb, you will tend to feel lethargic and lacking energy making it important to build strength and stamina. The postures in asanas and stretches will help you increase core muscle strength and build endurance.
- Improves Blood CirculationThe combination of stretching, postures, relaxation, and breathing helps increase the oxygen in the body, which helps improve blood circulation in the body.
- Boosts Mood & Self-ConfidenceThe constant hormonal change in the body means mood swings that sometimes lead to depression. Studies show that integrating yoga into your routine helps in regulating mood swings that help in boosting self-confidence.
- Prepares for ChildbirthThe asanas practiced in prenatal yoga help open up the pelvic region and strengthen the lower back, which helps in making childbirth easier for you. The improvement in body flexibility and endurance also helps easing the whole childbirth process.
- Deeper Connection & Bond with BabyPrenatal yoga involves a deeper spiritual journey that will help you connect with your baby in the womb. Techniques like om chanting and baby connection meditation will help you and your baby relax. All this will help you bond and connect with your baby post-birth.
- Helps you Build Support SystemPrenatal yoga class will connect you to other expectant mothers that will improve your social life. Connecting with other mothers-to-be will make childbirth and postpartum easier.
Yoga In Each Trimester
The asanas and intensity of yoga vary in each trimester. Prenatal yoga is designed in a way that addresses the concerns of each trimester.
The first trimester (0-13 Weeks): You may experience fatigue and nausea. You might not look pregnant, but there are biological changes happening in your body. The focus is more on breathing exercises, sukshma vyayama, and relaxation.
The second trimester (14-28 Weeks): Is when most women start their prenatal yoga practice. It is when the focus is more on back strengthening. Standing asanas with gentle stretching, mudra & mantra chanting and breathing techniques are practiced more during this trimester.
The third trimester (29-40 Weeks): You may feel exhausted along with hormonal imbalance. During this period, the focus is more on hip-opening, restorative poses, and meditation preparing you for childbirth.
Yoga is a great way to stay fit and healthy during pregnancy, but it is important that you don’t push yourself too much. Practicing yoga with props during pregnancy is more beneficial than regular hatha yoga.
Before you venture into prenatal yoga, you must consult your doctor and practice only under a certified prenatal yoga expert. Most important is that you are happy and enjoy every stage of pregnancy.
We are a fast-growing yoga center in Kanakpura Road specializing in prenatal & postnatal yoga, yoga with props, and many more. We have certified prenatal & postnatal yoga teachers who will ensure you have a healthy pregnancy.For queries please email sampurnahyogashraya@gmail.com.
written by
Shilpa Rao
Content writer & student of Sampurnah yogashraya