Pregnancy is a magical yet arduous experience, and staying active throughout can have a positive effect on your physical and emotional health. This is important phase of your life, and nine months is a long time, doing regular exercise/yoga exercises can go a long way in making you feel comfortable, fit, and ready to give birth. Learning & practicing exercise / yoga from expert trained in practical pre natal exercise is important.

Pregnancy yoga and exercises designed for moms-to-be helps you get and stay healthy while connecting you with your changing body.

Here are some benefits of exercise & yoga for you, during pregnancy, during child birth & I post natal period.

Read on about the importance, types of pregnancy yoga postures, exercises, and safety tips for your prenatal fitness journey.

Why Regular Exercise / Yoga are Important for Pregnancy

  • Better Blood Flow: Promotes proper circulation, which not only helps to minimize swelling but also leads to healthier skin.
  • Weight Control: Prevents you from gaining too much weight.
  • Relief from Common Discomforts: Reduces backaches, leg pain, swelling, cramps, fatigue, and insomnia
  • Muscle Activation: Focuses on important muscle groups (back, legs, abdominal and pelvic floor).
  • Labour Preparation: Exercise in pregnancy improves your flexibility, endurance and muscle control during labour which can help you to have an easier delivery.
  • Good Posture: Enhances your posture — while sitting, standing, walking, or sleeping.
  • Energy Booster: Exercising is one of the best ways to stay fresh, full of energy and active during your pregnancy.
  • Quicker Recovery After Delivery: Prepares the body for faster postpartum recovery.

The Top Three Types of Exercises

1. Daily Activities : During your pregnancy daily routine, get up and walk around or dance, whatever you do to stay moving, do it as per you can between your tasks throughout the day as being pregnant does not mean that you lose not only your workout, also your fitness. Examples include:

  • Walking
  • Taking the stairs
  • Light household chores

2. Fitness & Comfort Moves : Address common pregnancy concerns you might be experiencing:

  • Backache relief: Cat- Camel (Marjariasana) yoga pose or pelvic tilts
  • Leg cramps/swelling: Ankle rolls and gentle leg stretches
  • Breathing & Relaxation: Deep diaphragmatic (belly) breathing, meditation

3. Labour-Specific Exercises :

  • Pelvic tilts and squats to create space in the pelvis and prepare for delivery.
  • Perineal massages & stretches before the labour.

Signs to Stop Exercising while Pregnant

If you experience any of the below, Stop immediately and consult your physician.

  • Dizziness or Faintness
  • Headaches or Breathlessness
  • Uterine contractions or Vaginal Bleeding
  • Fluid Leakage
  • Heart Palpitations

Exercise During Pregnancy: Safe Guidelines

1. Monitor Your Heart Rate :

  • It should be below 140 / Min.
  • Use the “talk test”: If you can’t hold a conversation, slow down.

2. Wear Comfortable Clothing :

  • Choose loose, breathable fabrics.
  • Wear supportive sneakers and a well-fitted sports bra.

3. Stay Hydrated :

  • Two hours before exercise, drink two glasses of water.
  • Drink 150–300 ml every 15–20 minutes through workouts.

4. Avoid Overheating :

  • Avoid outdoor exercise during hot, humid weather.
  • Avoid exercising indoors unless you can do so in a well-ventilated space.

5. Listen to Your Body :

  • Don’t push to exhaustion.
  • Rest whenever needed.

6. Move Safely :

  • Avoid prolonged standing.
  • Stand up slowly to avoid dizziness.

Exercises for the Pelvic Floor during pregnancy

Pelvic floor muscles provide support to pelvic organs and aid in labour (childbirth).

After giving birth, it’s normal f to feel sad and cry sometime you may feel like crying , which subsides in couple of weeks.

How to Exercise :

  • You can isolate the muscles by stopping the flow of urine mid-stream (do this only as a test).
  • Squeeze and release the muscles over and over, about 50 times a day – Standing & working at the kitchen or on the yoga mat!

Benefits :

  • It makes labour easier and prevents perineal tear.
  • Prevents urinary leaks and pelvic organ prolapse
  • It improves sex satisfaction for both partners.

Exercises for the Pelvic Floor during pregnancy

1. Back Twist :

  • Sit in a cross-legged position on a comfortable mat.
  • Put your left hand behind you, fingers turned backward.
  • Put your right hand on your left knee.
  • Slowly twist left, over your left shoulder.
  • Hold for 5 counts, then switch directions.
  • Repeat 5 times on each side.

Benefit: This stretch loosens back muscles and helps reducing stiffness during pregnancy.

2. Sitting Body Stretch:

  • Cross-legged (your spine nice and straight)
  • Lift your arms out to the sides to shoulder height, palms facing up.
  • Raise your arms overhead so that they touch your ears, and extend your body toward the sky.
  • Hold for a count of 5, then lower your arms.
  • Repeat 5 times.

Benefit: Promotes good posture, releases tension in spine

3. Back Side Stretch :

  • Sit cross-legged.
  • Put your right elbow and palm on the floor by your right knee.
  • Extend your left arm overhead and lean sideways right, as far as you’re comfortably able to.
  • Hold for 5 counts and then switch sides.
  • Repeat on both sides.

Benefit: Offers greater flexibility, twisting and opening your obliques and back.

Exercises for the Pelvic Floor during pregnancy

1. Book Open :

  • Sit up tall and raise your arms to chin height, palms and elbows touching.
  • Like opening a book, stretch your arms wide and pull them behind you.
  • Bring them back together.
  • Repeat 5 times.

Benefit: Builds chest and shoulder strength, and good posture.

2. Palm Press :

  • Sit cross-legged and bring your palms to chest level.
  • Press them together and hold for a count of 5.
  • Repeat 5 times.
  • Helps improve strength of

Benefit: Helps tighten your pectoral muscles and build arm strength.

Lower Body and Leg Exercises

1. Full Butterfly :

  • Traditional version: Sit with your legs extended, then bring your knees into a bend, feet together.
  • Grab hold of your feet and lightly bounce your knees up and down.
  • Press the knees with your elbows, but don’t force them.
  • Repeat up to 20-30 times.

Benefit: The pose stretches and opens up the hip area, working the inner thigh muscles to relax and get you ready for labor.

2. Leg Stretches :

  • Sit with your legs extended in front of you and your hands on the floor behind your buttocks.
  • Point your toes away from your body and hold for a count of 5. Then pull them up and hold for 5.
  • Repeat 5 times.

Benefit: Releases tightness in legs and helps to increase circulation.

Standing Movements for Overall Flexibility and Pregnancy Balance

1. Full Body Stretch :

  • Lean your back against a wall.
  • Inhale, go up on your toes and stretch your arms straight over your head.
  • Keen will hold the stretch for a count of 5.
  • Lower yourself back down slowly.
  • Repeat 5 times.

Benefit: Increases circulation, enhances balance and alleviates muscle soreness.

2. Thigh Stretches :

  • Face a wall and stand sideways for balance.
  • Lift leg outward
  • Hold for a count of five.
  • Repeat 5 times.

Benefit: Reinforces thigh muscles and enhance flexibility

Lying Down Exercises

1. Back Press :

  • Lie on your back, knees bent.
  • Put your hands underneath your back and push down lightly.
  • Hold for a count of 5.
  • Repeat 5 times.

Benefit: Helps with spinal alignment; reduces back pain.

2. Cat – Camel Stretch (Marjaryasana) :

  • Begin in a kneeling position, resting on your heels.
  • Move to all fours, inhaling as you lift your head and drop your back down.
  • Inhale as you lift your head and arch your back down.
  • Repeat 5 times.

Benefit: Enhances the flexibility of our spine and will strengthens abdominal muscles.

3. Modified Warrior Pose (Virabhadrasana) :

  • Position your feet approximately 3-4 feet apart, with your foot straight ahead, and the other with a slight angle.
  • Keep the back leg straight and bend the front knee.
  • Lift your arms over your head or out to the sides.
  • Stay for 5-7 breaths, then repeat on the other side.

Benefit: Reinforces thigh muscles and enhance flexibility

4. Mountain Pose with Side Stretch (Tadasana) :

  • Stand upright with feet together, and arms at your sides.
  • Inhale, arms stretching overhead with the palms facing each other.
  • Exhale, lean slightly to one side, then the other, stretching the other side of the body.
  • Inhale and back to centre, then come to the second side.

Benefits:

  • Improves posture and balance.
  • Opens and strengthens the side body.
  • Eases lower back discomfort.

5. Child Pose (Balasana) :

  • Kneel on the floor, with your big toes touching and your knees spread wide.
  • Rest on your heels and stretch your arms forward, forehead down on the floor.
  • Hold for 1-2 minutes or as long as comfortable.

Benefit:

  • Eases tension in the back, hips and shoulders.
  • Promotes relaxation and stress relief.
  • Enhances uterine blood circulation.

Labour Preparation Exercises (After 7 Months)

Squats :

  • Stand steady and hold a steady object for support.
  • Stand with your feet just outside your hips.
  • Lower yourself into a squat as low as you can comfortably, keeping your knees over your feet.
  • Hold for several seconds, and then slowly rise, contracting your inner thighs and pelvic floor muscles.
  • Do 5 sets morning and night.

Benefit: Strengthens pelvic floor muscles, prepares body for delivery

Final Tips for Safe Practice

  • Always do mild to moderate exercise without much stress to the body.
  • Focus more on Breathing; this helps with relaxation.
  • Keep doing exercise daily, consistency helps but stop immediately of you feel any discomfort.
  • Exercise in short 15-20 Minutes sessions

An Emotional Note :

Dear soon to be moms, your body is making a miracle, each stretch and the poses you make is a step closer to embrace this beautiful journey with strength and grace. Remember, it’s not just about running, it’s about preparing for a magical experience of giving birth to life.

Be Consistent, Have Faith, and Believe In The Strength of Your Body

Disclaimer :

The contents of this article are for educational purposes only, and should not be taken as medical advice. Always seek advice from your health care provider in advance of starting any exercise or yoga program during pregnancy to be sure it is safe and right for your pregnancy.