On the occasion of International Yoga Day, health experts highlighted the growing popularity of prenatal yoga as a safe and effective way for pregnant women to maintain physical fitness, manage stress and prepare for childbirth. Medical professionals note that pregnancy brings significant physical, emotional and hormonal changes, prompting many expectant mothers to seek activities that support their overall well-being while ensuring the safety of both mother and child.

Prenatal yoga has emerged as one of the most widely recommended forms of exercise during pregnancy because it combines gentle stretching, controlled movement, breathing techniques and mindfulness practices. According to Dr Rituparna Bera, prenatal yoga can help improve flexibility, reduce anxiety, alleviate lower back pain, enhance sleep quality and promote emotional balance. These benefits make it a valuable addition to prenatal care when practised appropriately.

Experts caution, however, that pregnancy is not the time to push physical limits. Each trimester brings unique physiological changes that require modifications to exercise routines. During the first trimester, gentle stretching, breathing exercises and relaxation techniques are generally recommended. As pregnancy progresses, women may need to avoid poses that place excessive pressure on the abdomen or affect balance and stability.

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During the second trimester, many practitioners focus on strengthening the pelvic floor, improving posture and relieving common discomforts associated with a growing baby bump. In the third trimester, yoga routines are often adjusted to prioritise comfort, relaxation and preparation for labour. Healthcare professionals advise pregnant women to listen to their bodies and discontinue any pose that causes pain, dizziness or discomfort.

Doctors also emphasise several important precautions. Expectant mothers should consult their healthcare provider before beginning any exercise programme, particularly if they have high-risk pregnancies or underlying medical conditions. Hot yoga, deep twists, intense backbends, prolonged lying flat on the back after the first trimester and any poses with a risk of falls are generally discouraged. Adequate hydration and proper supervision are also considered essential for safe practice.

As awareness of maternal health continues to grow, prenatal yoga is increasingly being viewed as more than a fitness trend. Medical experts say that when practised under professional guidance and adapted to each stage of pregnancy, yoga can help women navigate the physical and emotional challenges of pregnancy more comfortably. By promoting strength, flexibility, relaxation and mindfulness, prenatal yoga can contribute to a healthier pregnancy experience and better preparation for childbirth.

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