During pregnancy a would-be mother expects a baby and in other words a family expects a new member. Pregnancy plays a vital role in womanhood; it is a conjunction period when a woman’s being is transformed into a pregnant mother that means she carries a baby.

During pregnancy in a woman’s body there are several changes that are observed such as:

  • Morning sickness
  • Nausea
  • Fatigue,
  • Digestive disorder,
  • Swelling,
  • Toxaemia
  • Constipation, and so on.

Benefits of Yoga during Pregnancy

Pregnancy and yoga are closely associated with each other. Naturally women get nervous to do asanas and pranayama in this period. The same asanas and pranyamawhich are practiced during normal period can be done during pregnancy period but with some precautions. Yoga plays an immensely important role for pregnancy and creates wonders to get relief from the above mentioned unknown changes and sickness. In addition to this, Yoga works wonderfully for the physical and mental health of the foetus. Smooth pregnancy and natural delivery are some of the benefits of Yoga practice during this period.

There are some simple Yoga practices which are designed in a way that an expectant woman can perform asanas without any complications and she may avoid side effects easily by practicing yoga. While, pranayama and breathing exercises, prepare a would-be mother in removing fatigue, nervous tension and mental strains, the usual occurrence during this period. Yoga plays a significant role in the mind of a practitioner, and it helps in mental development of the baby in the womb too.

The recommended Asanas or yoga postures are:

  • Utthita Trikonasana,
  • Utthita Parsvakonasana,
  • Virabhadrasana,
  • Ardha chakrasana,
  • Parsvottanasana,
  • Prasarita Padottanasana,
  • Janu Sirsasana,
  • Baddha Konasana,
  • Supta Baddha Konasana,
  • Virasana,
  • Supta Virasana,
  • Parvatasana,
  • Salamba Sirsana,
  • Parsa Sirsana,
  • Salamba Sarvangasana,
  • Bharadvajasana and many more.

Importance of Prenatal Yoga and Precautions:

  1. All asanas can be practiced except some, up to three months of pregnancy but as days pass on the size of foetus increases so in this period a woman should be careful about the postures of yoga practice.
  2. There is a need to strengthen the muscles of the back and the spine and to avoid pressure on the back.
  3. A would be mother should be more attentive and devoted towards Pranayama as this helps organs work in proportion and during pregnancy mental health should be in sound condition.
  4. Besides these, meditation has a beneficial and useful impact on pregnancy, this acts as a tool of therapy to strengthen the mind against conflicts and apprehension, fear and panic which are commonly visible in an expectant woman. Through it, an assertive awareness helps her realize and connect the woman with her child in a way that before giving birth she starts to nurture the baby inside
  5. Different types of Supta Asanas assist the pregnant practitioner to find out her inner strength and ability to carry and protect the foetus from miscarriage or any unwanted incident that leads her to deliver a healthy baby.
  6. Postures bring stability of the body of a pregnant woman and poise of the mind towards self realization.


1. During pregnancy,  some asanas that are better avoided include:

  • Urdhva Prasarita Padasana
  • Jathara Parivartansana
  • Navasana
  • Dvi Pada Viparita Dandasana

After six months the following asanas should not be practiced:

  • Kopatasana.
  • Vrschikasana
  • Chakrasana
  • Purvottasana
  • Urdhva Mukha Paschimottasana.

2. While doing forward bends, one must not bend forward as it applies pressure on the foetus.

3. The aim is to extend the spine by keeping it concave in shape and the chest well lifted so that there are no restrictions in the foetus’ movements.

4. The uterus must not be contracted or squeezed together while doing the asanas.

5. No obstructions should be felt in breathing during asanas and duration of stay in the asanas should be shortened to avoid fatigue.

6. While practicing asanas like Utthita Trikonasan and Utthita Parsva Konasana, an expectant mother should avoid jumping to spread her legs.

7. Standing asanas should be avoided if one has had repeated miscarriages.

All in all, during pregnancy one must practice asanas according to one’s capability and discretion. Proper guidance and instructions must be followed for both the would-be mother’s and the baby’s good health.

Motherhood is woman’s ordained duty and regarded as divine state and this adorns her with the sacred qualities of love, sacrifice, tolerance, goodwill faith and hard work. Through Yoga, pranayama, breathing exercises and meditation a would-be mother can act the role with necessary benefits.


Please enter your comment!
Please enter your name here