International Yoga Day 2025: prenatal yoga helps pregnant mothers to stay calm, sleep better and strengthen resilience, explains an expert.
Pregnancy is often described as a miraculous journey filled with joy, anticipation and excitement. But alongside brilliant skin and baby kicks, many women experience emotional roller coaster – anxiety, mood swings, irritability and even depressive thoughts. These are not only “hormonal changes” to be ruled out, but important signals that a woman’s mental health needs as much care as her physical well-being. Before International Yoga Day 2025, discover the advantages of prenatal yoga, an accessible and holistic means of supporting mental health during pregnancy.
As a gynecologist, I encourage women to prioritize mental well-being as much as they do their analyzes, their supplements and their diets. A quieter and happier mother contributes to a healthier pregnancy and a better birth experience. If you expect and you often find anxious, in a bad mood or outdated, try prenatal yoga.
This ancient practice of the body of the mind emerges as a powerful tool for managing stress, regulating mood and promoting emotional resilience in pregnant mothers.
Role of pregnancy hormones in mood changes
Hormonal fluctuations are at the heart of many emotional changes during pregnancy. The levels of estrogen, progesterone, cortisol and oxytocin increase considerably to support fetal development and prepare the body for childbirth. However, these changes also affect brain neurotransmitters, such as serotonin and dopamine – chemicals responsible for mood regulation. Consequently, many women live:
Advantages of prenatal yoga for mental health
Prenatal yoga is a therapeutic practice that combines a gentle movement, deep breathing (pranayama), meditation and mindfulness. When practiced safely under guide, it can considerably improve the emotional and psychological state of a pregnant woman.
1. Deep breathing leads to a quieter mind
Breathing is a central aspect of yoga. Techniques such as diaphragmatic breathing, the alternative breathing of the nominages (Nadi shodhana) and the breathing of Ujjayi activate the parasympathetic nervous system – the “rest and digestion” mode of the body.
The advantages of breathing include:
- Reduction of heart rate and blood pressure
- Lower cortisol levels (stress hormone)
- Improvement of oxygen flow to brain and baby
- Improved sleep quality and digestion
- Increase in emotional control and patience
“Simple deep breathing before bedtime can do wonders. He signals the nervous system to slow down, which facilitates sleep and mentally feels anchored, “explains Dr. Neha Bansal, the obstetrician consultant and defender of prenatal well-being.
2. Yoga helps prevent or manage prenatal depression
Prenatal depression affects 1 out of 7 women and is often not recognized. Unlike postpartum depression, it can start from the first trimester and intensify if it is not treated. Symptoms may include:
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- Constant fatigue
- Despair
- Guilt or irritability
- Baby connection problem
Studies have shown that women who practiced prenatal yoga at least twice a week for 8 to 12 weeks have reported significantly lower levels of depression and anxiety compared to those who have not done so. Yoga offers mindfulness techniques to reduce rumination, physical movement to release endorphins (natural mood boosters), a sense of community when practiced in group classes, space to connect with the baby and the creation of early links.
“Many of my low -mood patients during pregnancy felt independent and more control after a few weeks of yoga. Breathtaking body awareness helps to interrupt negative thinking models, ”shares Dr. Bansal.
3. Better sleep and less irritability
Pregnancy often brings bad sleep, fatigue and physical discomfort, all of which feed emotional instability. Prenatal yoga includes restorative poses, such as:
- Legs on the wall (Viparita Karani): Reduces the swelling and calms the nervous system
- Pose of butterfly (Baddha Konasana): Improves traffic and relaxes hips
- Pose of the child (Balasana): Soothes the back and emotional tension
When practiced regularly, yoga improves the quality of sleep and depth, muscle relaxation, digestion and breathing models and mental vigilance.
4. Help build emotional resilience and self -awareness
Mindfulness, a key element of prenatal yoga, helps women to become observers of their own thoughts and feelings without judgment. This self -awareness reduces excessive stress reactions and improves emotional maturity. Women say they feel more centered and less reactive, an ability to take a break and breathe instead of panicking, a stronger feeling of control over thoughts and fears, and emotional acceptance of body changes and maternity.
When and how to practice prenatal yoga
When to start?
Most gynecologists recommend starting after the first quarter (12 to 13 weeks) unless you already practice yoga. If you are new, join a certified prenatal yoga lesson or practice under a physiotherapist formed in the pregnancy fitness.
When to avoid?
Avoid prenatal yoga if you feel vaginal bleeding or a Precia placenta, have a history of premature work or miscarriage, suffer from serious anemia or cardiac questions, or if you have been advised in bed by your medical expert.
Ideal prenatal yoga routine:
- Try to do 3 sessions from 30 to 45 minutes per week
- Combine movement + breathing + 5 to 10 minutes of meditation
- Avoid intense poses or deep backbends
- Use yoga accessories such as cases and pillows for safety and comfort.
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