Stretching into Motherhood: 3 Yoga Poses for a Healthy Pregnancy

Pregnancy is a remarkable voyage brimming with aspiration, excitement, joy and sometimes significant physical and emotional challenges. As the body adjusts to growing life, a woman often experiences various issues like back pain, leg cramps, mood swings, digestive discomfort, breathlessness, fatigue, anxiety and stress. While medical supervision is required throughout the pregnancy, many expecting moms prefer natural methods to alleviate discomfort and improve their overall health. One such holistic approach is parental or pregnancy yoga. 

Parental yoga refers to yoga practices tailored for the expecting mother. It includes poses (asanas), breathing exercises (pranayama), and relaxation techniques to promote mental and physical health. It is a healthy and safe method of improving strength and flexibility while lowering stress and preparing the body for childbirth. 

Anxiety and depression are currently the most common mental health concerns associated with pregnancy. As per a study published in the BMJ, maternal mental health disorders affect approximately 10% of pregnant women and 13% of women worldwide after giving birth. In addition, a comprehensive global analysis discovered that the prevalence of postpartum depression is around 17.2%.

Physical discomfort is also common during pregnancy. According to a recent study published in BMC Pregnancy and Childbirth, 70% of women worldwide experience back pain during their pregnancy. Additionally, a study that was published in the Journal of Pregnancy revealed that 37.1% of pregnant women reported foot pain and 64.6% reported cramping in their calf muscles.

Here are three graceful and effective yoga postures to support a radiant and healthy pregnancy:

• Baddha Konasana (Butterfly pose)

This is the most common and effective asana for improving digestion, reducing stress and fatigue. Bring the soles of your feet together, letting your knees softly fall to the sides. Hold onto your feet with both hands. Take deep, steady breaths and remain in the pose for 1 to 2 minutes.

• Marjariasana ( Cow /Cat pose)

This pose stretches the spine and increases flexibility. It is especially effective at relieving lower back pain, leg cramps, and promoting relaxation. Create a tabletop position on your hands and knees. For cow pose, elevate your head and tailbone as you breathe in. For cat pose, draw your chin to your chest and arch your back as you breathe out. Repeat this sequence for 5 to 10 cycles, ensuring your breath remains gentle and steady.

• Tadasana (Mountain pose)

Mountain Pose strengthens posture, balance, and body awareness, reduces back pain, promotes blood circulation, and prepares the body for labour. Maintain a straight posture with your feet close together and arms relaxed at your sides. Take a deep breath and raise your arms while stretching your fingers toward the sky. Maintain the posture by taking deep breaths and slowly using your legs and abdominal muscles.

Mumbai-based yoga instructor Mrs.Shaila Shirodkar said, “Many people often ask whether yoga should be practised during pregnancy. I firmly believe that it ought to. Asanas such as Baddha Konasana, Tadasana, and Marjariasana support physical well-being, while breathing techniques like Bhramari, Anulom Vilom, and basic Pranayama help maintain mental and physical balance during pregnancy. It is essential, however, to perform exercises under the supervision of a qualified expert to ensure safety and effectiveness.”