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Yoga’s real strength lies in stilling the mind and a yogic lifestyle prepares mothers through the right activities and diet, say Yoga gurus Dr Hansaji Yogendra & Armaiti N Desai
Studies have shown that Yoga practices relax the nervous system and influence key parts of the brain.
The mother’s body undergoes significant changes during pregnancy. The uterus expands considerably, and ligaments and muscles stretch to adapt. Doctors usually encourage exercise because it eases common discomforts such as back pain and mood swings.
Yoga, however, is more than physical exercise and approaches pregnancy differently. While movements and postures do play a role in a smooth delivery, the larger purpose of Yoga in Pregnancy is quietening the mind.
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“The essence of harmoniously handling a glorious pregnancy lies in one’s ability to gain complete control of the mind, and then the body follows willingly,” explain Yoga gurus and authors of the book Pregnancy, Parenthood and Yoga, Dr Hansaji Yogendra and Armaiti N Desai from The Yoga Institute, Santacruz.
Studies have shown that Yoga practices relax the nervous system and influence key parts of the brain. Asanas involve poised movements, which not only strengthen the body but also lend a new enthusiasm to the expectant mother.
The quietened mind helps with emotional regulation, navigating hormonal disturbances cheerfully, and reducing discomfort. It keeps her alert and aware of the new responsibility that lies ahead. Overall, the Yoga way-of-life brings positivity in the disposition of the mother-to-be.
The gurus also tell us it is important to keep the spine flexible and strong because it holds the nervous system. This is an important consideration when choosing poses.
A PATH FOR PERSONAL GROWTH
From a Yoga perspective, the birth of a child provides one of life’s most profound learning situations. According to the experts, through every experience the mother transcends her personal interests, which opens up the path towards selflessness and a larger understanding.
● She eats carefully—the right food, in the right amounts, with the right emotions—because it affects her baby as well. Many common complaints like constipation, nausea and bloating can be avoided by following a Yogic diet and lifestyle. Relaxation, adequate fluid-intake, and regular practice of Asanas help, and are far better than relying on laxatives.
● The mother also breathes for two. Yogic breathing techniques help physically as also aid emotional steadiness.
● Impressions are just as easily ingested by the baby, and so the Yoga tradition encourages expectant mothers to practise Mantra Yoga, read uplifting literature, and practice breathing and relaxation techniques.
THREE SAMPLE ASANAS TO BE DONE THROUGHOUT PREGNANCY
Though Yoga is non-specific and benefits the whole body, specific postures can be used to improve flexibility, strengthen sets of muscles, keep the spine healthy, and prepare the body for labour.
Experts advise that movements should be done only to individual capacity and coordinated with breathing. Any unusual symptoms such as vaginal bleeding should prompt you to stop practice and consult a doctor immediately. In general, prefer cross-legged postures and avoid inverted and abdomen-compressing poses.
Bhadrasana (Throne pose)
Stretches and strengthens inner thighs and pelvic floor muscles.
Sit with legs outstretched. Inhaling, draw both feet towards groin and join soles of feet, heels touching the perineum. Keep body and neck erect and place hands on respective knees, or hold the toes, while breathing normally. Exhaling, return to the starting position. This can also be done lying down.
Vakrasana (Standing Spinal Twist pose)
Increases flexibility of spine.
Stand with feet comfortably apart. Inhaling, raise arms from the front to shoulder-level, palms facing down. Exhaling, twist to one side from waist, synchronising movements of arms and head. Move arms as far back as possible while keeping legs steady. Inhaling, return to the original position. Repeat on the other side.
Vajrasana (Thunderbolt Pose)
A great exercise for legs and thighs, and for digestion issues. It is calming, being a meditative Asana.
Kneel on the mat, join toes at the back while keeping heels apart. Lower the body to sit in the cavity thus formed. Keep thighs together and place hands comfortably on thighs. Ensure the spine and neck are straight. Close eyes, breathe in and out slowly, and observe your breathing for ten minutes.
TWO BREATHING TECHNIQUES
Learn and practise different Yogic breathing techniques, so they become instinctive and effortless at the time of labour.
Yogendra Pranayama I
This gentle breathing technique helps to both relax the uterine muscles and divert the mind. Can be done standing, sitting, or lying down.
Breathe in fully, slowly, without jerks, using the whole respiratory apparatus—the abdomen, chest, pharynx and nose. Breathe out an equal number of counts. Observe the life-giving air flowing in and the impurities leave the body with the outgoing air.
Inhaling through Nose, Exhaling through Mouth
This aids the ‘let-go’ process, especially when you feel restless and are unconsciously holding your breath in distress.
Periodically, take in a deep breath from the nose, and blow out slowly through the mouth. Repeat for a few rounds. Alternatively, breathe in, and while exhaling, hum AUM or any calming sound.
THE LAST WORD
Explains Dr Jayadeva Yogendra, former president of The Yoga Institute, Santacruz: “Yoga offers not only Asanas, Pranayamas and such physical procedures but also psychophysical techniques of relaxation and concentration, besides methods of attitude-training and subtler processes of inculcating a larger view of life. So many simple suggestions on prenatal and postnatal procedures can be gathered from the ancient tradition of Yoga, whether called Hatha Yoga, Raja Yoga, Bhakti Yoga or Karma Yoga.”
Watch out for next week’s column on Yoga for the Postnatal period.
(Note: This article is meant for informational purposes only. Consult your physician before starting Yoga practice. Always learn Yoga from an experienced teacher or at an established Yoga school.)
The author is a journalist, cancer survivor and certified yoga teacher. She can be reached at swatikamal@gmail.com.
September 27, 2025, 09:55 IST
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