Yoga during pregnancy | When to start, benefits and exercises

Welcome to Newborn Tips! If you are expecting a baby and are looking for a natural way to relax and take care of your body, Pregnancy Yoga could be the perfect solution for you.

For the same reason that this practice, with ancient roots, helps improve flexibility, reduce stress and prepare the body for childbirth in a harmonious way, continue reading to discover all the benefits, the safest positions and tips for practicing yoga during pregnancy in a peaceful and effective way!

Table of contents

What is yoga for during pregnancy?

As such, yoga during pregnancy is a gentle practice adapted to the needs of future mothers, which combines breathing exercises, specific positions (asanas) and relaxation techniques to improve physical and mental well-being during pregnancy.

Not to mention the numerous benefits of this discipline, as listed below:

Improves flexibility and posture, reducing muscle and lower back pain
Promotes relaxation and reduces stress, helping to better manage emotions and anxiety
Improves breathing, facilitating oxygenation of the mother and baby
Helps prepare for childbirth, strengthening the pelvic fascia and increasing body awareness
Promotes the bond with the baby, creating moments of listening and internal connection

Especially if practiced carefully and under the guidance of an expert, yoga during pregnancy can become a valuable ally to live this period with greater serenity and well-being.

When to start doing yoga during pregnancy?

In reality, yoga during pregnancy can be practiced starting from the second trimester, or from the 13th week, unless otherwise indicated by the doctor.

Since during the first trimester, in fact, the body is going through important hormonal changes and the risk of miscarriage is higher, it is therefore advisable to wait before starting a new intense physical activity.

However, if you were already practicing yoga before pregnancy, you can continue with some modifications and with the support of a specialized instructor. Each pregnancy is unique, so it is always essential to consult your gynecologist or midwife before starting.

Yoga exercises during pregnancy

Below we present some yoga exercises during pregnancy that are safe and beneficial for future mothers, considering that these positions help improve flexibility, relax the mind and prepare the body for childbirth.

Cat and Cow Yoga Position (Marjariasana – Bitilasana):

Relieves back pain, improves flexibility of the spine and promotes breathing.

Get into a four-and-four position, placing your hands in a straight line under your shoulders and your knees directly under your hips
Inhale and arch your back, looking up (Cow Pose)
Exhale and curve your back, bringing your chin toward your chest (Cat Pose)
Repeat for 5-10 slow breaths

Butterfly Pose (Baddha Konasana):

Opens the pelvis, improves circulation in the legs, and relaxes the inner thighs.

Sit back straight and bring the soles of your feet together
Hold the position while breathing deeply or make small up-and-down movements with your knees
Hold for 1-2 minutes

Warrior Pose II (Virabhadrasana II):

Strengthens the legs and back, improves balance, and promotes concentration.

Stand with your legs apart, turn your right foot outward and bend your right knee
Reach your arms out to shoulder height, keeping your gaze on your front hand
Hold for 5-8 breaths and repeat on the other side

Mountain Pose (Tadasana):

Improves your posture, strengthens your legs and helps you find your center.

Stand with your legs slightly apart
Lengthen your spine upwards, relax your shoulders and breathe deeply
Hold for 5-10 breaths

Child’s Pose (Balasana) – Pregnancy Variation:

Relaxes your back, relieves tension and calms your mind.

Kneel down and widen your knees to make room for your belly
Reach your arms out in front of you and rest your forehead on the floor or a pillow
Breathe deeply for 1-2 minutes while holding this pose

Tips for a safe practice

Safe yoga practice during pregnancy is important because it helps support the physical and emotional well-being of the future mother and baby.

On the other hand, during pregnancy, the body undergoes significant changes, such as weight gain, loosening of ligaments and changes in hormonal balance. Therefore, yoga adapted to the new needs reduces the risk of injury, improves posture, relieves common pain (such as lower back pain) and promotes conscious breathing, which is also useful during childbirth.

Practice in a quiet and comfortable environment
Avoid positions that compress the abdomen or require excessive balance
Use cushions or supports for greater comfort
Listen to your body and stop immediately if you feel discomfort or pain
Always consult your doctor before starting
Benefits of yoga during pregnancy

In particular, yoga during pregnancy offers numerous physical, emotional and mental benefits for the future mother, helping her to live this period with greater tranquility and awareness.

Physical benefits:

Improves posture and reduces back pain, which is very common during pregnancy
Increases flexibility and muscle strength, making it easier to support the weight of the belly
Improves blood circulation, reducing swelling in the legs and water retention
Promotes deep breathing, which is useful for relaxing and preparing for childbirth
Strengthens the pelvic floor, improving muscle control and helping in the postpartum period

Emotional and mental benefits:

Reduces stress and anxiety, thanks to breathing and relaxation techniques
Promotes a more restful and regenerating sleep
Increases the connection with the baby, creating moments of listening and awareness
Helps better manage emotions, making the future mother calmer and more positive

Positive aspects for childbirth:

Promotes body awareness, helping to better manage pain and contractions
Teaches breathing techniques, useful for dealing with labor with greater control
Opens the pelvis and strengthens the muscles needed for childbirth, facilitating the birth process

In other words, practicing yoga in pregnancy can make this experience more harmonious, helping the mother-to-be to feel strong, relaxed and prepared for the big moment.

Types of Yoga Breathing

More importantly, yoga breathing during pregnancy is the main key to relaxing the body, improving oxygenation for mother and baby, and preparing for labor.

Here are some safe and effective yoga breathing techniques for mothers-to-be:

Deep Breathing (Dirga Pranayama):

Helps calm the mind, reduces stress, and improves oxygenation.

Find a comfortable position, making sure your back is straight
Inhale deeply through your nose, filling your abdomen first, then your chest
Exhale slowly through your nose, emptying your chest first, then your abdomen
Repeat for 5-10 breath cycles

Pursed-Lip Breathing:

Slows down your breathing, promotes relaxation, and can help during labor.

Inhale deeply through your nose
Exhale slowly through your mouth with your lips slightly parted, as if you were blowing out a candle
Repeat for a few minutes, trying to prolong the exhalation

Ujjayi Breathing (Sea Breath):

Helps manage anxiety and maintain concentration.

Inhale through your nose, filling your lungs
Exhale through your nose, slightly contracting your throat, producing a sound similar to the sound of the sea
Maintain a slow and regular rhythm for a few minutes

Alternate Breathing (Nadi Shodhana – Gentle Variation):

Balances the nervous system, calms the mind and promotes relaxation.

Relax and close the right nostril with your right thumb
Inhale slowly through your left nostril
Close the left nostril with your ring finger and open the right to exhale
Repeat alternating nostrils for 5-10 cycles

Labor Breathing (Rhythmic Breathing):

Helps manage pain during contractions and maintain control.

Inhale deeply and then exhale in a rhythmic and controlled way
Adjust the rhythm to the contractions, breathing more slowly between one contraction and the next and slightly accelerating during the peak of pain

Tips for safe yoga breathing during pregnancy:

Practice in a quiet environment, in a comfortable position
Do not force your breathing, maintain a natural rhythm
Avoid hyperventilation or breath-holding techniques
If you feel dizzy or uncomfortable, stop and return to natural breathing

As a result, breathing techniques in pregnancy yoga are a great tool to relax, reduce anxiety and prepare for childbirth with greater awareness.

In conclusion, the information provided in this article is purely informative and is not intended to replace the advice, diagnosis or treatment of a health professional. Before starting or modifying any yoga practice during pregnancy, it is essential to consult your doctor or a qualified professional to ensure that it is safe for you and your baby’s health conditions.

Every pregnancy is unique: always rely on the support of specialists to receive personalized advice.

Newborn Tips, The Editorial Staff