What You Need to Know About Prenatal Yoga

If you are pregnant, then there are many ways to stay fit and relaxed. One of the ways to relax is by doing yoga. Prenatal yoga also helps you to promote the health of the baby and prepare your body for labor. But before you start with yoga, you need to know some of the benefits and the safety tips.

Benefits of Prenatal Yoga

Yoga during pregnancy encourages stretching, focused breathing, and mental catering. Research states that yoga is safe and is beneficial for the mother and the baby as well. Some of the studies have stated the following benefits:

  • Decreases the risk of preterm labor, intrauterine growth retardation, and pregnancy-induced hypertension.
  • Decreases nausea and lower back pain.
  • Decreases the occurrences of headaches, shortness of breath, and carpal tunnel syndrome.
  • Reduces anxiety and stress.
  • Improves the quality and quantity of sleep.
  • Increases the flexibility, strength, and endurance of the muscles required for the process of childbirth.

Typical Prenatal Yoga class

A typical class of yoga during pregnancy involves:


The main aim is to focus the breathing in and out deeply and slowly through the nose. You can practice different breathing techniques, like making deep sounds like grunting and humming. The main action of this is to help you during labor.

Gentle stretching:

In this phase, you are encouraged to move different areas of the body, arms, and neck gently.


While sitting, standing, or lying on the ground, you move the body gently in different positions aiming to develop flexibility, balance, and strength. Props like cushions, blankets, and belts can be used to give comfort and support. In this phase, you continue to concentrate on breathing.

Cool down:

In the end of every prenatal yoga session, you will have to restore your heart rate, breathing rhythm, and relax your muscles. You will be made to sit down gently and stretch all the parts of your body.


In this phase, you are encouraged to listen to your breathing patterns. You must pay attention to your emotions, thoughts, and sensations to bring about a state of self-awareness and achieve calmness.

These are some of the benefits of prenatal yoga, and a typical yoga class has these phases. So, if you are pregnant, then make sure that you attend yoga classes for a healthy and happy pregnancy.

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