Pregnancy is a beautiful journey, but it also brings physical and emotional changes that can leave many women feeling tired, tense, or unsure about their bodies. Gentle exercise and prenatal yoga offer a safe and effective way to stay strong, flexible, and energized throughout these nine months.
Not only do they help improve posture, reduce back pain, and boost stamina for labor, but they also promote mental calmness, reduce stress, and foster a deeper connection with the growing baby. With the right guidance, movement during pregnancy can be both nurturing and empowering.
Here in this Q&A section, I’ve incorporated the general doubts of soon-to-be mothers regarding the same —
Yes! In a low-risk pregnancy, 150 minutes/week of moderate exercise is recommended. It reduces back pain, swelling, excess weight gain, and gestational diabetes, and improves delivery outcomes.
If you weren't active before, start with gentle activities like walking several times a week, with your doctor’s approval.
Avoid: contact sports, heavy lifting, lying flat on your back after 20 weeks, high-impact workouts.
Stop immediately and contact your obstetrician if you experience:
Yes, but with modifications. Twin pregnancies have a higher chance of preterm contractions, so choose low-impact activities like:
Avoid vigorous exercise after 28 weeks unless cleared by your obstetrician.
Yes — when done with proper guidance. Prenatal yoga is specifically designed for pregnancy and avoids poses that pressure the abdomen, involve deep twisting, or strain the joints.
Always check with your doctor if you have bleeding, cramps, severe back pain, or a high-risk pregnancy.
Prenatal yoga helps by:
Safe options include:
Avoid: deep twists, backbends, lying flat on your back after 20 weeks, upside-down poses, or anything that causes discomfort.
Skip yoga until cleared by your doctor if you have:
Most women benefit from 3–4 sessions per week, 20–40 minutes each. Even short daily stretching or breathing practices (10 minutes) help reduce stress and improve sleep.
Absolutely — prenatal yoga is beginner-friendly. Start slow with basic movements, focus on breathing, and avoid pushing yourself.
Exercising postpartum helps improve mood and reduces the risk of deep vein thrombosis (DVT), which is more common in the weeks after childbirth.
It also helps in healthy weight loss and rebuilding strength after delivery.
📍 Source: Dr. Shweta Mehta – DNB, Obstetrics & Gynaecology | United Multispeciality Hospital, Kandivali West, Mumbai.