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The benefits of prenatal yoga: for mama and baby

In pregnancy, your body faces a wide range of changes, and as an expecting mama, you might be wondering if there is anything you can do to safely overcome the uncomfortable side effects of pregnancy.

Lucky for you, research suggests that prenatal yoga is highly beneficial pre, during and post-pregnancy. Even better, studies have scientifically proven that gentle prenatal yoga is safe for mother and child. Yoray!

As an individual with over two decades of Active Birth and Yoga Birth experience, I share the six ways in which prenatal yoga can help you with your pregnancy journey.

  1. Improved sleep

  2. Reduced stress and anxiety

  3. Increase strength, flexibility and endurance

  4. Decrease lower back pain, nausea, headaches, and shortness of breath

  5. Meet other mamas

  6. Connect with baby

Continue reading to find out exactly how prenatal yoga can achieve these benefits.

Improved sleep

It’s normal to feel extra tired in pregnancy, and as your baby grows sleeping may get increasingly difficult. Unfortunately, a disturbed night is a normal part of pregnancy, in fact, 78% of women battle with sleep deprivation at some point in their pregnancy. So, please feel comfort in knowing that sleepless nights are very normal during pregnancy.

However, as sleep is extremely important for yours and your baby’s health, starting prenatal yoga can significantly help your sleeping patterns.

In fact, recent research suggests that mindful prenatal yoga can reduce sleep awakenings and overall quality of sleep.

Reduce stress & anxiety

It’s extremely important to monitor and manage your level of stress and anxiety during pregnancy. Finding ways to ensure emotional wellness is essential to the health of mother and baby – both in the prenatal and postnatal stages.

For centuries, yoga has been used as a meditative practice within different cultures and religions. In recent years, yoga has become increasingly more popular for its stress-reducing techniques to relax the mind, body, and soul. In a society where things are becoming increasingly more uncertain and stress-inducing. Now more than ever, people are turning to techniques, such as yoga, to help alleviate stress and anxiety.

But what good is all this talk without the facts and figures, so here’s some research that suggests prenatal yoga can:

  • Reduce anxiety in pregnant women who attend yoga classes, compared to those who don’t go.

  • A single session of yoga alone can reduce anxiety by one-third

  • One yoga session can reduce cortisol levels (stress hormones) by 14%

Increase strength, flexibility and endurance

Prenatal yoga works fabulously to tone those important muscle groups, including your pelvic floor, hip and abdominal core muscles. This is just what you need to get your body in the right shape for during and after your delivery.

I’ll work with you to gently strengthen and strength the muscles and ligaments of your body that are moving as your baby grows. In this way, we can help reduce the aches and pains that you may face or are currently facing.

Decrease lower back pain, nausea, headaches, and shortness of breath

Like above, prenatal yoga can help you improve your physical and mental states during your pregnancy. I’ll work with you to help you develop breathing techniques before, during, and after your pregnancy.

Even better, the right yoga practices can help relieve headaches by working with careful stretches to release pressure and relaxation.

Meet other mamas

Finding ways to connect is essential in today’s world. Yes, even with online services, yoga is a great way to socialise and connect with other like-minded people.

By joining a yoga community, you’ll meet with other expecting mothers where you can share ideas, questions and concerns with each other. Another important aspect in supporting your mental health and emotional wellbeing throughout pregnancy.

Connect with baby

Here we are, at the final benefit but undoubtedly the most important. Bonding with baby start from within your womb, and interestingly, yoga can help strengthen your bond even more. Yoga practices and poses can help you to connect with your baby through your mind, body and breadth.

Now, let’s conclude

Thanks for making it this far in the blog – I appreciate you taking the time to learn more about prenatal yoga.

If you’re interested in in-person or online prenatal sessions to be sure to reach out and contact me via or book online here:


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