Importance of prenatal workout and yoga

2 min readAug 20, 2021

In times of pregnancy, when women are battling mood swings, fatigue, backache, painful leg cramps and breathing problems; yoga techniques and postures ease all such conditions, followed by easier labour and smooth delivery. Every woman wants a smooth delivery but the situation at that moment changes everything which totally depends on those nine months. Nowadays c sections are a common thing because of our lifestyle. Technology has provided us with so much that only 50% of the work we do by ourselves and the rest machine does. And we all are now habitual to it. Earlier women used to do all household chores by themselves and no machines were used for any kind of household work which indirectly kept them fit and active during pregnancy and most of them have normal deliveries. To cope up with that nowadays obstetricians and gynaecologists especially suggest doing stretching exercises, yoga poses and walks during pregnancy.

Women who are regulars with exercise would require minor modifications to their routine during pregnancy months. Others I will suggest to consult your doctor first than start and better will be to continue under trained guidance. Positions and exercises practised during the three trimesters of pregnancy differ with every phase.

As I m regular with yoga, exercising, walking for the past two years so it didn't matter to me much. So I m sharing yoga asanas and exercises I did and still doing during my pregnancy.

1.Bhadrasana (Butterfly pose): It strengthens the pelvic region, improves flexibility in the groin and hip region, stretches the thighs and knees and reduces pain.

2.Marjariasana (Cat Pose/Cow Pose): It stretches the neck and shoulders, alleviating stiffness. Keeps the spine flexible. This is useful because the back has to support more weight as the pregnancy advances. Improves blood circulation, ensuring that the reproductive organs are well-nourished.

3.Veerbhadrasana (Warrior Pose): Improves balance in the body.Tones the arms, legs and lower back.Increases stamina.

4.Bharadvaja’s Twist: Releases spine, eases discomfort. Reduces constipation and gas. Strengthens the spine.

5.Duck walk: It makes thigh muscles stronger, makes the conception period an easier journey, and reduces labour pain. It is however advisable that you start with less intensity and with time improve.

6.Squats: It helps to strengthen your legs and maintain mobility in your hips. It also strengthens your glutes, which can help to stabilize the pelvis and reduce your chance of experiencing excruciating low back pain. It helps to maintain balance and coordination as your centre of gravity shifts with your growing belly.

7.Anuloma-Viloma: It has multiple benefits for pregnant women. It increases oxygen levels in the blood. Eliminates wastes and toxins from the body and enhance blood circulation. It generates positive hormones in the body. It also removes negative thoughts and calms the mind.




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