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Know the Benefits of Yoga for Pregnant Women

Pregnant women need to stay active to maintain body fitness. One of them is doing yoga for pregnant women. Pregnant yoga is not only beneficial for maintaining a healthy body while pregnant, but also preparing for labor and helping to maintain the health of the fetus.

During pregnancy, a woman's body will experience various changes that can affect health. One way to maintain health during pregnancy, both physically and mentally, is to do yoga for pregnant women.

Benefits of Yoga for Pregnant Women

Yoga for pregnant women can increase the strength and flexibility of the body. His movements will also train breathing to help the labor process to be calmer, easier, and smooth.

Other benefits of yoga for pregnant women are:

1. Helps the body to stay healthy, strong and active

During pregnancy, your body experiences changes that are quite drastic, both physically, hormonally and emotionally. Hormones such as estrogen, progesterone, prolactin, relaxin, and oxytocin increase sharply and change your body. Practicing prenatal yoga can help you to be able to adapt consistently to changes in your body.

For 9 months, your lower body area will carry a heavier burden because of your baby's growth. Many yoga movements will help you stay healthy and strong, and at the same time help you relax during pregnancy.

2. Learn better breathing techniques

Why is the breathing technique very important when you are two? Practicing breathing techniques will have good effects not only for your physical but also for your mentality. During pregnancy, frequent hormonal changes that occur not only affect you physically but also make your emotions or mood go up and down for no reason. Or, you feel excessive worry and sometimes make your partner confused.

If you can breathe better, this can help you control your emotions during pregnancy. With prenatal yoga, practicing breathing techniques will also improve the quality of your breath and maximize the oxygen intake you share with the baby during pregnancy.

Not only that, in the process of birth, breathing well will help you reduce or control pain during the contraction process. The term I often use: "Breath is the best friend during childbirth"

Read Also : 6 Causes of Shortness of Breath When Pregnant

3. Helps improve body balance and reduce back pain

Common problems that are often experienced by pregnant women are usually the loss of body balance, and the growth of the baby in the womb which also often results in prolonged back pain. Many prenatal yoga movements will help the body's circulation, train the body's balance, and help stretch the waist muscles.

4. Train yourself and prepare the hip area for childbirth

Many postures in prenatal yoga are intended to help prepare the muscles in the hip area to be more flexible for the delivery process. Some postures such as squats or squats, are usually trained repeatedly to help open the pelvic and pelvic area.

Not only physical exercise, often there is also a combination of mental preparation, for example practicing ways to combine breath with posture and control pain during the contraction process. This is certainly very useful for preparing for normal birth.

5. Helps relaxation and train yourself to rest more easily

During pregnancy, you usually have a tendency to feel anxious all the time. Intuition as a prospective mother makes it impossible for you to stop thinking about your baby's development, preparation for childbirth, or even as easy as choosing nutritious foods. Apart from making you anxious and uncomfortable, this feeling of anxiety can cause you to have difficulty sleeping often. Not only anxiety, when entering the third trimester of your pregnancy, the difficulty of choosing a sleeping position can also be a major cause of insomnia.

Practicing prenatal yoga on a regular basis can have a big role to help you be more calm and more relaxed when anxiety suddenly arises. You can also get rid of insomnia by practicing relaxation or savasana poses that are usually trained at the end of a yoga class while listening to the usual music played in yoga classes

Read Also : 6 Tips for Quality Sleep for People with Insomnia

6. Establish deep bonds with babies

When practicing yoga pregnant, there are lots of movements that make the baby feel comfortable, and often the instructor teaches ways to communicate with the baby, such as rubbing the stomach before starting yoga and asking you to tell your baby that you and your baby will move together. This makes you feel more comfortable while practicing and also makes you more accustomed to communicating with your baby.

7. Dissemination with other pregnant women

Coming specifically to practice prenatal yoga can be used as a venue for socialization with other pregnant women. Not only exchanging information about body changes, you can also exchange information about hospitals, obstetricians, and even the type of baby diapers that are good and right to buy for your baby. You can create groups in online messaging applications and can continue to meet routines outside the classroom. Stay healthy and active while adding new friends.

In addition to being beneficial for physical fitness, yoga for pregnant women carried out together with other pregnant women can support emotional conditions. Taking yoga classes for pregnant women can motivate pregnant women to continue to actively move.

Pregnant Women Yoga Rules

The best time to start yoga for pregnant women is in the second trimester of pregnancy or 14 weeks and above. Although there are some yoga movements that are gentle and safe to do in the first trimester of pregnancy, pregnant women especially those who have never tried yoga before are advised to wait until the second trimester.

In doing yoga pregnant women, pay attention to the following things:

  • Do yoga pregnant women while accompanied by an instructor. Start slowly and gently, namely by practicing abdominal breathing.
  • Take deep breaths slowly through the nose until the air fills the stomach, then slowly remove from the nose. This breathing exercise can reduce pain and make pregnant women stay calm during childbirth later.
  • The yoga movement of pregnant women is designed to stretch, not strain muscles. But remember, avoid poses that stretch the muscles excessively, especially the abdominal muscles. If you feel uncomfortable or painful, stop exercising immediately.
  • Avoid positions lying on your back for too long. Lying on your back can put pressure on large blood vessels in the stomach and reduce blood flow to the uterus. This position can also make pregnant women feel dizzy, short of breath, and nauseous.
  • If you feel heat, nausea, dehydration, stomach ache, discharge or blood from the vagina, stop exercising immediately.
  • Yoga for pregnant women is recommended to be done 3-5 times per week for 30 minutes. Practicing every day is also allowed, as long as it's not excessive.

Always provide drinking water while exercising, avoid excessive exercise, and don't push yourself. If you have difficulty breathing or talking while doing yoga for pregnant women or other sports, it's a sign that the exercise was done is too heavy, so stop and rest immediately.

Considering the condition of each pregnant woman is not the same, you should consult your obstetrician before deciding to take a yoga class for pregnant women. For pregnant women who have a history of miscarriages or complications in pregnancy, the doctor may suggest other sports options.



1. Mayo Clinic (2019). Prenatal yoga: What You Need to Know.

2. Wei, M. Harvard Health Publishing Harvard Medical School (2016). Yoga in Pregnancy: Many Poses are Safer Than Once Thought. 

3. Rossi, H. Parents. 7 Amazing Benefits of Prenatal Yoga.

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