On World Yoga Day 2025,” Dr Astha Dayal is going to acknowledge “how prenatal yoga gives pregnant women around the world more power by lowering the risk of complications, improving their emotional health, speeding up their recovery after giving birth, and reducing the number of complications during pregnancy.”
Each year, more and more people around the world participate in and learn about yoga.
Here are some key statistics underscoring its impact
- A woman who does prenatal yoga regularly has a lower risk of problems like preeclampsia and gestational hypertension.
- Pregnant women who do yoga say it helps them feel less stressed, anxious, and depressed, which makes them look forward to giving birth.
- Women who do pregnancy yoga recover faster after giving birth, and their mental and physical health also improve significantly.
- As part of comprehensive prenatal care, OB-GYNs suggest prenatal yoga, highlighting its benefits for getting ready for birth.
How Can Yoga Nurture Your Body and Baby for a Smooth Pregnancy?
Being pregnant is a beautiful journey that brings about lots of new and interesting changes.
Yoga is a great way to help you get through this amazing time in your life because it combines physical action with mental relaxation, Dr Astha Dayal Says
Here’s how yoga can help ensure a smooth and joyous pregnancy:
1. Eases Physical Discomfort
As your body changes and grows during your pregnancy time, you may feel back pain, swollen feet, and pain in your joints. Prenatal yoga is mostly about easy poses and stretches that ease these pains and make you more flexible and balanced.
2. Boosts Emotional Well-being
Having a baby can make you feel all kinds of emotions. Through deep breathing and awareness, yoga helps you calm down and center yourself. This makes it easier to connect with your baby in a healthy way.
3. Improves Circulation and Energy
Yoga’s gentle moves improve blood flow, which can help with fatigue and swelling. When you practice regularly, you stay energized, which makes everyday tasks feel easier to handle.
4. Prepares for Labor and Delivery
Some important muscle groups get stronger through yoga. One of these is the pelvic floor, which is very important during labor. In yoga, breathing exercises and relaxation methods can also help you labor and have a better birth experience.
5. Supports Posture and Balance
When your center of gravity moves, it’s important to keep good posture. Yoga can help you stand up straighter and keep your balance, which can keep your back and knees from getting hurt.
6. Connects You with Your Baby
Yoga gives you a special chance to connect with your baby and pay attention to your body. During the quiet parts of practice, you can think about how amazing pregnancy is and feel closer to your mother.
Types of Yoga for a Smooth Pregnancy
Integrating the appropriate styles of yoga into your pregnancy routine can significantly enhance your physical and emotional health, Dr Astha Dayal Says
Now Lets, Explore the yoga styles and practices customized to help you navigate your pregnancy journey with grace and comfort:
1. Prenatal Yoga
Prenatal yoga is a type of yoga that is specially designed for pregnant women. It focuses on relaxing, breathing exercises, and easy stretches. It’s great for all stages of pregnancy because it makes you more flexible, builds muscle, and lowers stress.
2. Hatha Yoga
Hatha yoga, with its slower pace and easy poses, is great for people who are new to yoga or want a gentler style. It makes you stronger, more balanced, and more relaxed without putting too much stress on your body.
3. Restorative Yoga
This style puts an emphasis on rest and relaxation. Restorative yoga supports your body in passive poses with bolsters, blankets, and blocks. This releases tension and encourages deep relaxation, making it a great way to deal with pregnancy tiredness.
4. Gentle Yoga
Gentle Yoga is a modified form of yoga that doesn’t use very hard poses. Instead, it focuses on simple moves that can help your circulation and mobility. It helps a lot in the later stages of pregnancy, when the body needs extra care.
5. Yin Yoga (with Modifications)
Holding poses for a long time is a part of Yin Yoga. It makes joints more flexible and helps people be more focused. Yin yoga during pregnancy can help promote relaxation, stress alleviation, and body awareness, but only under the supervision of a qualified yoga instructor.
But it’s very important to stay away from long stretches and poses that put pressure on the stomach while you’re pregnant.
6. Breath-Centered Yoga (Pranayama)
Pranayama, or breathing exercises, are an important part of yoga and are especially helpful for pregnant women. Yoga poses like Ujjayi (ocean breath) and Nadi Shodhana (alternating nose breathing) can help calm your mind, lower your stress, and get you ready for labor.
7. Meditative Yoga
This style helps you think clearly and feel balanced by combining gentle moves with meditation. Being in touch with your baby and feeling calm are two great things about it.
Important Tips for Practicing Yoga During Pregnancy
• Always do yoga with the help of a qualified prenatal yoga teacher.
• After the first trimester, don’t do poses that have you lying flat on your back or deep bends that squeeze the stomach.
• Pay attention to how you feel and look after yourself. If a pose makes you feel bad, change it or don’t do it at all.
At Disha Clinic and CK Birla Hospital, Dr. Astha Dayal (Director OBGYN at CK Birla Hospital, Gurugram ), recommends incorporating yoga into your prenatal routine to support a smooth pregnancy journey.
With the right yoga practices, you can enhance your overall well-being and prepare your body and mind for a beautiful birthing experience.
