Pregnancy Yoga & Pre-Natal Care

Pregnancy Yoga can help women get through their pregnancy with minimal discomfort. Woman in the initial stage of pregnancy needs proper pre-natal care. Pre-natal care refers to health care during pregnancy. Your gynecologist may discuss with you on issues related to child care, nutrition and physical activity. You may have to make frequent visits to your doctor. When the due date gets closer, the frequency of visits will be relatively more. Regular practice of breathing and meditation helps in pregnancy. Pregnancy yoga has the ability to control the mind and body to calm from changing emotions that occurs due to the hormonal changes during this period. Wear comfortable clothes. Clothes must be loose so that they don’t put pressure of the foetus. Loose fitted clothes will help to breathe well. Experts suggest that pregnant women can work till sixth month of their pregnancy. But they need to be more attentive towards their health.

What is Pregnancy?

Pregnancy is the condition of having a developing embryo or fetus in the body after the union of an ovum and spermatozoon (conception). It is a state in which a woman carries a fertilized egg inside her body. It is the period from conception to birth. After the egg is fertilized by a sperm and then implanted in the lining of the uterus, it develops into the placenta and embryo, and later into a fetus. Pregnancy lasts approximately 266 days (38 weeks) from the day of fertilization but it is clinically considered to last 280 days beginning from the first day of the woman's last menstrual period.

The first signs of pregnancy are:

1) Missed period
2) Increased tenderness of the breasts
3) Mild bloating
4) Thick vaginal discharge due to hormonal changes
5) Urge for urinating
6) Fatigue
7) Morning sickness or nausea

Pregnancy may occur anytime after a female begins menstruating (menarche) until she reaches menopause.

The most common way to detect a positive pregnancy test in the very early weeks of pregnancy is the presence of the hormone hCG (Human Chorionic Gonadotrophin). Home pregnancy tests only check for the hormone hCG; a hormone that is released by the cells of the fertilized ovum in pregnancy.

Important aspects during pregnancy

During pre-natal stage, a woman needs maximum care and respite from pain. There would be untold aches and pains, swelling, back pain, headache, stiffness, and stress. It is the period when a woman goes through both physical and mental stress. High blood pressure, anxiety and depression also develop in many pregnant women. Some prenatal depression symptoms like sleep disorders, irritation, and continuous fatigue, lack of concentration, anxious feeling, and change in taste also occur. Pregnancy yoga as per doctor's recommendation will help to sort out the above problems.

the mother and the fetus. These specially formulated pre-natal vitamins are a good supplement for nutritional deficiencies in the diet of a pregnant woman. These supplements include vitamins and minerals, calcium, folic acid and iron which help to keep both the mother and baby healthy. Thus, a healthy pregnancy diet is essential for the aspiring mother along with pregnancy yoga.

Problems in pregnancy

Avoidance during pregnancy

A pregnant woman should avoid:

1. Fried, spicy and over sweetened food.
2. Junk and outside food.
3. Artificial sweeteners.
4. Large amounts of caffeine intake.
5. Climbing stairs.
6. Travelling.
7. Smoking and alcohol intake.
8. Self medication.

Do’s during pregnancy

1. Eat plenty of green vegetables and fruits.
2. Have a well-balanced diet added with food containing proteins, calcium, fats, carbohydrates and iron.
3. Remain tensionless and stress free.
4. Remain happy.
5. Always remain in touch with your gynecologist.

Don’ts during pregnancy

1. Sitting on the floor.
2. Jogging and jumping.
3. Jerking.
4. Lifting heavy weights.
5. Forward bending.
6. Bend down with straight legs.
7. Wear tight clothes and high heel shoes.

Yoga works great during pregnancy. The yoga pre-natal exercises facilitate smooth pregnancy and easy childbirth. They also work wonders on the physical and mental growth of the fetus. Routine exercises will help to eliminate the complications which crop up during pregnancy and post pregnancy. These workouts help you to remain in shape even after delivery. At this stage, some women may even suffer from incisional hernia. The occurrence of such complicated health problems can be prevented by practicing the recommended pregnancy yoga.

A pregnant woman is solely responsible for the birth of her child. Proper pre-natal care is extremely important at this time. Therefore, it is important that the exercises are practiced under the supervision of a specialist so that it does not lead to any physical complications which might obstruct the growth of the child.

Pregnancy Yoga-Prenatal Exercises

1. Yoga Breathing:

Helps in increasing the energy level during pregnancy stage.

2. Deep breathing with folding hands:

Relieves stress and relieves labor pain

3. Quadricep Drill:

Tones up the leg and knee muscles and relieves knee and ankle pain.

4. Lifting of Buttocks:

Back pain during the pregnancy stage can be reduced by practicing this exercise.

5. Diamond Pose:

Practicing this asana strengthens the calf and thigh muscles and gives comfort to pregnant women.
Diamond pose is easy and best for digestion and digestive related problem like gas and acidity. It helps relax and strengthen the feet, ankles, and knee cap. Helpful for patient having leg pain, knee pain, sciatica pain, varicose vein and gout.

Unlike other pose that should be performed after a gap of at least two to three hours after eating, this is one asana you can perform immediately after eating. This important fact of diamond pose makes it special. If one practice this asana for 5-15 minutes then he can able to get relief from problems related to acidity and constipation. And when tummy remains fit, hair loss and skin problem can also be taken care of.

6. BREATHING (right to right, left to left) :

Promotes easy delivery with minimum fatigue and distress during labor.

7. Meditation is one of the best pregnancy yoga :

Pregnant women can relieve stress and remain cool and calm with this practice.


A comfortable and relaxing posture beneficial for pregnant women.