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Prenatal Yoga: What Effects Does It Have on Your Health?

Medically reviewed by Mary Rani Cadiz, MD · Obstetrics and Gynecology

Written by Jan Alwyn Batara · Updated Jun 22, 2022

Prenatal Yoga: What Effects Does It Have on Your Health?

These days, a lot of pregnant women focusing on natural methods of staying healthy during their pregnancy. One of the methods that gained popularity is prenatal yoga. Read on to learn more about this form of exercise and see if it’s right for you.

What Is Prenatal Yoga?

Yoga is a form of physical activity that goes simply beyond regular exercise. Practitioners of yoga also emphasize the effects of the practice on the mind and not just the body. They do this through different yoga poses combined with breathing techniques as well as meditation.

In the case of prenatal yoga, it is a form of yoga that’s specifically designed for pregnant women. This means that exercises or poses that can be a potential risk to the mother and her baby are omitted.

However, the focus on health, mindfulness, meditation, and breathing techniques is still there.

This form of yoga has started to gain traction as more and more mothers want to stay healthy. This practice works well because it is all-natural, and it can help mothers stay fit and healthy, as well as relax and destress.

What are the Benefits of Prenatal Yoga?

Some of the possible benefits of prenatal yoga include the following:

  • Improved flexibility
  • Improved strength, which can help with childbirth
  • Helps reduce back pains during pregnancy
  • Pregnant women report better quality of sleep
  • It can also help lower stress and anxiety levels
  • Helps reduce pelvic pain
  • Limited evidence shows fewer childbirth complications
  • Aside from these benefits, yoga is also a good way to keep yourself fit and healthy even after you’ve given birth. In fact, if you’re worried that you might find it hard to lose your pregnancy weight, then continuing prenatal yoga might be helpful.

    Another benefit is that it doesn’t require any fancy equipment to do yoga. You can even do it from the comfort of your own home. All you need is a space where you can move around, and a mat, and you’re all set!

    What Should You Expect?

    Prenatal yoga is not as intense as other forms of exercise. Here are some of the things that usually happens when you do a yoga class:

    The class usually starts with breathing exercises. This helps the participants relax and get their body ready for doing the various yoga poses.

    Next, the participants will do some simple stretches. What this does is it improves flexibility, and also lessens the chance of pain or injury.

    Once those are done, the class will proceed with doing some poses. Participants are encouraged to move slowly from one pose into another and to avoid doing things abruptly. This helps develop strength and flexibility as well as reduces the risk of injury.

    At the end of each session will be cool-down exercises to help relax your muscles and wind down. Some classes also use this as a time for meditation, so be sure to make the most of this time to relax, calm down, and destress.

    Are There Any Risks?

    While prenatal yoga is mostly risk-free, there are some important things you need to remember:

    • Be sure to consult your doctor first before doing any exercises while you’re pregnant.
    • Try to avoid any poses that can cause injury or hurt you or your baby.
    • Don’t overdo your exercise. Your pregnancy is not a time to lose weight.
    • Prenatal yoga, hatha yoga, and restorative yoga are the forms of yoga ideal for pregnant women. Other forms of yoga might pose a health risk.
    • Stay hydrated while exercising.
    • If you experience pain or extreme difficulty doing certain yoga poses, don’t force yourself.

    Key Takeaways

    Yoga is a great form of exercise for pregnant women. It’s not as intense as other forms of exercise, so it’s safer for mothers and their babies.
    It also works well in improving fitness, as well as relieving stress and improving mental health.

    Learn more about Being Pregnant here


    Hello Health Group does not provide medical advice, diagnosis or treatment.

    Medically reviewed by

    Mary Rani Cadiz, MD

    Obstetrics and Gynecology

    Written by Jan Alwyn Batara · Updated Jun 22, 2022

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