Pregnancy is a transformative and beautiful phase in a woman’s life, and it comes with its unique set of challenges and joys. To help expectant mothers embrace this journey with balance and serenity, prenatal yoga has emerged as a popular and effective practice.
We recently had the privilege of interviewing Nitya Khurana, a certified prenatal and postnatal yoga trainer, and Meruchikitsak at Pregayog, who has imparted her expertise to more than a thousand expectant mothers. In this enlightening conversation, she shares her insights on the benefits of prenatal yoga, its safety precautions, and how it creates a sense of community for expectant mothers.
Nitya Khurana, Prenatal Yoga |Garbhasanskara| Postpartum Yoga Trainer at Pregayog
Nurturing Body and Soul: The Holistic Benefits of Prenatal Yoga for Expectant Mothers
Prenatal yoga offers numerous benefits for expectant mothers. During pregnancy, the body undergoes significant hormonal imbalances and growth, leading to various physical and emotional changes. “Yoga plays a vital role in bringing balance and centre to the body through gentle stretches that alleviate common pregnancy pains. Moreover, it can help prevent conditions such as gestational diabetes, back pain, and pelvic pain, which can arise due to the lack of regular exercise. Apart from promoting physical well-being, prenatal yoga also fosters a deep emotional connection between the mother and the child, making it a truly holistic practice,” explained Khurana.
A Gentle Journey into Motherhood
Khurana assured that prenatal yoga is perfectly suitable for beginners, including those who have never practiced yoga before. She further added, “It is a gentle and nurturing form of exercise that is specifically designed to address the unique changes and challenges that come with pregnancy. With the guidance of a certified instructor, each individual’s needs and conditions during pregnancy can be effectively addressed. Prenatal yoga offers a safe and supportive environment, allowing expectant mothers to embrace the practice with confidence and ease.”
Prenatal Yoga Poses for Common Pregnancy Discomforts
When asked about addressing common pregnancy discomforts like back pain and swelling, she recommended specific poses like Setubandhasana, Shaitiyala Asana, and Badarpur Asana. These asanas strengthen the back, release tension, and improve circulation. She also emphasised the importance of consulting a qualified prenatal yoga instructor to tailor the practice to individual needs for a safe and effective way to manage discomfort during pregnancy.
Prioritising Safety: Essential Precautions for a Safe Prenatal Yoga Practice
Safety is a primary concern during pregnancy and Khurana shed light on some precautions that one can follow. Firstly, obtaining approval from a gynaecologist before starting prenatal yoga is essential. Practising under the guidance of a trained instructor and openly communicating health conditions or concerns during the sessions is crucial. The practice should be modified as needed to ensure comfort and safety, whether it’s an offline or online session. Additionally, sharing concerns with the instructor in group sessions ensures a safe and suitable practice for everyone.
Relaxation and Inner Calm: The Power of Breathing Techniques
Prenatal yoga is known for its relaxation benefits, and Khurana explained how breathing techniques like pranayama and mindfulness practices such as yoga Nidra contribute to reducing stress during pregnancy.
These practices enhance the flow of prana, promoting a sense of vibrant joy and calmness, which are particularly beneficial during the emotionally charged phase of pregnancy.
Strength in Togetherness: Partner Poses in Prenatal Yoga for To-Be Parents
The role of the baby’s father or support person is crucial during pregnancy, and prenatal yoga offers partner poses and exercises that involve them in the practice. These shared asanas strengthen the bond between partners and the connection with the growing baby, fostering emotional support and unity as they prepare for parenthood.
The Power of Community in Prenatal Yoga Classes
Khurana also highlighted how prenatal yoga classes create a sense of community and support for expecting mothers. By joining group classes, mothers can connect, express their feelings, and assist each other throughout their journey. A community group established by her has provided a space for pregnant mothers to interact regularly, share experiences, and find emotional relief. This support becomes particularly valuable when to-be mothers face unanswered questions from busy doctors. Being a part of a community allows them to seek advice from others who understand their journey.
In conclusion, prenatal yoga offers a holistic approach to support and nurture expectant mothers throughout their pregnancy journey. With its physical and emotional benefits, safety precautions, and sense of community, it provides a valuable and empowering experience for mothers-to-be. Whether one is a seasoned yogi or a beginner, prenatal yoga welcomes all to embrace the joys of motherhood with grace and tranquillity.
