Pregnancy is a long and wild ride—you have to endure and try many things to bring that little one to the world. No wonder expectant mothers are careful about what they eat, how they move, what they think, etc—because they want to keep the baby safe.
Since women are advised to avoid strenuous workouts during pregnancy—especially during the first trimester—they think they shouldn’t exercise at all. As a result, over 60% of women live a sedentary life during pregnancy because they fear risking the baby’s health and life. However, prenatal yoga is different. It’s meant to help pregnant women feel better and get some movement without overexerting themselves.
Besides the usual impact of exercise, prenatal yoga can help the baby, too. If you’re wondering what the benefits of prenatal yoga for baby are, I hear you. I have read many studies on this subject and shortlisted some science-backed prenatal yoga benefits to convince you to give it a go. Keep reading and learn why you should try yoga during pregnancy!
6 Top Benefits of Prenatal Yoga for Baby
Healthier Birth Weight
A healthier birth weight is among the top benefits of prenatal yoga for baby. According to a study, pregnant women who attended prenatal yoga sessions twice a week from the 26th to the 37th week experienced a significant impact on the baby’s healthier birth weight. Other changes noticed with these women’s delivery were reduced episiotomy rupture and a shorter duration of labor.
That’s because of the after effects of yoga, i.e., higher blood circulation and reduced stress. When you mindfully move your body, it helps optimize blood flow, and more oxygen & nutrients are delivered to your baby. The increased nutrients support the baby’s growth and development in the womb. Yoga also encourages better digestion and relaxes your digestive system to help you absorb nutrients better, and your baby directly benefits from it.
Better Blood & Oxygen Flow to Baby
The same study that proved a healthier birth weight can result from prenatal yoga showed that during pregnancy, the baby gets a better blood flow and more oxygen levels because of controlled yoga movements.
It happens because prenatal yoga asks you to do poses and breathing techniques that improve blood circulation. As a result, more oxygen-rich blood flows to your placenta—and ultimately, to your baby. When you do prenatal yoga, like poses that open up your hips and chest, you help your body more smoothly and there are no risky fluctuations in the blood flow.
Better blood flow can also reduce the risk of complications like low birth weight or preterm labor. And there can also be an added bonus: improved circulation can help you feel less swollen and more energized—a win-win for you and your baby.
Lower Stress Hormone Levels
Lower stress hormone levels are also among the benefits for the unborn baby. Pregnancy is stressful and when you’re stressed, your body releases cortisol, a hormone that can cross the placenta and affect your baby. But the good news is that prenatal yoga can lower those stress hormone levels.
Research found that women who did yoga during pregnancy had lower levels of stress hormones and felt more positive compared to women who didn’t do yoga. They also felt happier and more content on days they practiced yoga compared to days they didn’t. Additionally, women who practiced prenatal yoga reported fewer postpartum depression symptoms, although there was no difference in their anxiety symptoms, when compared to women who didn’t practice yoga.”
Deep breathing, gentle stretches, and mindfulness in prenatal yoga helps activate your parasympathetic nervous system (aka your “rest and digest” mode). It then calms you down and creates a peaceful environment for your baby. Lower stress hormones mean your baby is less likely to be exposed to the negative effects of cortisol, which can impact their development.
Lower Chance Of Birth Complications
Prenatal yoga focuses on safe stretches and alignment, which helps your body adapt to pregnancy changes. Like I said before, the benefits of prenatal yoga for baby include better blood flow and oxygen delivery to the womb, which can lower the risk of issues like preterm labor or low birth weight. Prenatal yoga can also reduce the chances of hypertension, gestational diabetes, and preeclampsia (high blood pressure and high amounts of protein in the urine) in expectant mothers.
Safe yoga poses also promote muscle strength in areas that matter most during birth, like your hips and pelvic floor. With a stronger pelvic region, you can better manage labour and reduce complications. Consistent yoga practice also encourages awareness, which helps you avoid strain or accidental falls.
More Stable Maternal Mood For Baby’s Well-Being
Your hormones shift dramatically during pregnancy and translate into mood swings or anxiety. Research indicates that prenatal yoga for fetal health may help you handle those emotional waves. That’s because when you slow your breath, you slow your mind and that steadiness makes it easier to handle everyday stress.
Less stress in the mother means a more relaxed environment for the baby. Your calmer demeanor can impact your baby’s development, as persistent stress can affect fetal growth or immunity. But if you care for your emotional balance, you provide better conditions for your baby in the womb. Prenatal yoga may also give you healthier coping skills to manage postpartum challenges.
Stronger Mother-Baby Connection
Prenatal yoga classes include quiet moments, which can help you recognize even small movements or shifts in your belly. Research also shows that prenatal yoga makes you feel more connected to your little one, and that bond strengthens as you advance in your pregnancy.
Some prenatal yoga poses ask you to place your hands on your abdomen while you breathe. When you feel your baby respond to the warmth or subtle pressure, it can strengthen your bond.
I think that in many ways, prenatal yoga sets the stage for an attentive relationship. You learn to listen to your intuition and it makes you more receptive to your baby’s signals after birth. With each session, you develop a closer bond that can grow stronger well beyond pregnancy.
Keep Moving, Keep Rocking
Prenatal yoga can help support you and the baby during your pregnancy, which is filled with ups and downs. If you want to start prenatal yoga, find a certified yoga instructor or online classes for expectant moms.
Always listen to your body, take it slow, and only do what feels right. You’ve got this, mama. Your body is incredible, and prenatal yoga is one way to honor its strength during this beautiful chapter.
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FAQs
What is the best time to do prenatal yoga?
The best time is during the second trimester (weeks 14–28), when your nausea will likely subside and energy levels will increase. However, you can start in the first trimester if your doctor approves, and continue into the third trimester with modifications for comfort.
Does prenatal yoga prevent tearing?
Yes, studies show that prenatal yoga can help reduce the risk of tearing by strengthening your pelvic floor muscles and increasing their flexibility. However, it’s not a guarantee, as tearing depends on your baby’s size and delivery speed.
What are the side effects of daily prenatal yoga?
Doing prenatal yoga twice or thrice a week is safe, but if you overdo it (like long sessions daily), it can cause strain, dizziness, or overstretching. Always listen to your body and consult your doctor to set a prenatal yoga routine.
