Pregnancy is not only a physical journey but also an emotional journey full of fluctuations. Nameless anxiety, mood swings, insomnia or even prolonged negative emotions can deeply affect the mother's mental health and fetal development. In that context, prenatal yoga is emerging as an effective and accessible solution to support pregnant women mentally.
Dr Chetna Jain - obstetrician and gynecologist at Cloudnine Hospital and Dr Chetna's CliniK in Gurugram, Haryana (India) - shared on Healtshots: "A calm and happy mother will contribute to a healthy pregnancy and a more active birth. Prenatal yoga is a comprehensive tool to help reduce stress and enhance emotional awareness".
Take a deep breath, the key to peace
The center of yoga is the breathing rhythm. Deep breathing techniques such as rotating breathing through two nasal holes (Nadi Shodhana), corporal breathing or Ujjayi breathing help activate the epidermaphitomic nervous system, which is a regulating mechanism that helps the body relax, reduce heart rate and stabilize blood pressure.
Just a few minutes of deep breathing before bed can work a miracle, says Dr. Neha Bansal, obstetrician and gynecologist and pregnancy health expert. Breathing helps calm the nervous system, improve sleep and effectively reduce anxiety".
Preventive forms of premenstrual depression
Prenatal depression affects about 1 in 7 women but is often overlooked. Studies show that practicing prenatal yoga at least twice a week for 812 weeks significantly reduces symptoms of depression and anxiety. Yoga creates a space to connect with your baby, practice mindfulness and release endorphins, neurotransmitters that help improve natural mood.
Recialge about your breath and body helps women get out of the spiral of negative thinking. After a few sessions, many people feel empowered and controlled their emotions better, added Dr. Bansal.
Deep sleep, more stable spirit
Rehabilitation poses such as ward-watching (Viparita Karani), butterfly pose (Baddha Konasana) or baby pose (Balasana) all help the body relax and the nervous system relax, contributing to improving sleep quality, a key factor in helping pregnant mothers maintain a positive state of mind throughout pregnancy.
Most experts recommend starting yoga after the first trimester, unless the mother has experience practicing it before. However, yoga should not be practiced if the pregnant woman has the same special health condition as a striker, severe anemia or is recommended for absolute rest.
