Prenatal yoga is often recommended to expecting mothers, yet concerns remain—can it cause miscarriage or weaken the body for delivery?
Dr Richa Gangwar, OB-GYN at Cloudnine Hospitals in India, addresses common myths and shares safe practices:
Myth 1: Yoga is dangerous in early pregnancy
Fact: Gentle yoga with modifications is safe in the first trimester.
Recommended: Neck rolls, Cat-Cow, Butterfly pose, Legs-up-the-wall.
Avoid: Crunches, deep twists, inversions.
Pause if: You have a history of miscarriage, spotting, or complications like placenta previa.
Myth 2: Yoga can cause miscarriage
Fact: No evidence supports this. With medical clearance and a certified instructor, prenatal yoga is safe and therapeutic.
Second Trimester (14–27 Weeks): Best time for active yoga
Fact: Warrior poses, Triangle pose, Squats, Pelvic tilts, breathwork.
Avoid: Lying flat too long, strong backbends, unsupported balancing poses.
Stop if: You feel dizzy, bleed, or feel unwell.
Myth 3: Yoga makes the body too loose or weak
Fact: Yoga strengthens muscles essential for labor (pelvic floor, thighs, back) and builds stamina.
Third Trimester (28–40 Weeks): Focus on relaxation
Recommended: Garland pose, Bound angle pose, gentle stretches, modified sun salutations.
Avoid: Closed-leg forward bends, lying flat, rapid breathing, balancing poses.
Pause if: There’s reduced fetal movement, fluid leak, high BP, or signs of labor.
Myth 4: Yoga is one-size-fits-all
Fact: Yoga must be personalized per trimester and medical history.
When to Start Yoga:
After 12 weeks (ideal)
Earlier if already practicing (with modifications)
New practitioners should wait until second trimester
Avoid Yoga If You Have:
• Placenta previa (after 20 weeks)
• Severe anemia, heart issues
• Uncontrolled high BP
• Cervical issues or history of preterm labor
Bottom line:
Prenatal yoga, when doctor-approved and guided by a certified expert, improves flexibility, sleep, digestion, and emotional balance—helping mothers embrace childbirth with calm and strength.
Source: Hindustan Times
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