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Yoga For Pregnant Women: From bump to baby, mom-to-be needs to take extra precautions and care of herself and her unborn baby for a smooth pregnancy term and delivery. Although it is one of the most beautiful and memorable phases in a woman’s life, from delightful baby kicky to excruciating cramps to mood swings and cravings, pregnancy does not come easy.

According to Dr. Malathilatha Y, Physiotherapist and Lactation Consultant, Apollo Cradle & Children’s Hospital, Koramangala, Bangalore, pregnancy is a time of great change for a woman's body. As the baby grows, the mother's heart, lungs, and muscles have to work harder. Exercise can help to make these changes easier and can also have many other benefits for both the mother and the baby.

Watch the video below for tips for pregnant women at work: 

Benefits Of Prenatal Yoga

According to WebMD, prenatal yoga is a multifaceted approach to exercise that encourages stretching, mental centering, and focused breathing. Research suggests that prenatal yoga is safe and can have many benefits for pregnant women and their babies. Prenatal yoga, hatha yoga, and restorative yoga are the best choices for pregnant women. Here are some exercises suggested by Dr. Malathilatha that pregnant women can include in their routine.

1. Walking

According to Dr. Malathilatha, walking is a great low-impact exercise that can be done just about anywhere. It is a good way to get the heart rate up and improve blood circulation.

2. Swimming

Swimming is another exercise that is also gentle on your joints. It is a good way to cool off on hot days and relieve muscle aches and pains.

3. Yoga

Yoga can help to improve flexibility and strengthen the body, and it can also help to reduce stress. There are many prenatal yoga classes available, or one can find yoga poses that are safe for pregnancy online, says Dr. Malathilatha.

4. Pilates

Pilates is a low-impact exercise that focuses on core strength and flexibility. It is a good way to strengthen your muscles without putting too much strain on your joints.

Dr. Malathilatha explains that exercising during pregnancy can be a great way to stay healthy and fit for both the mother and the baby. By following these safe exercise practices, one can enjoy the benefits of exercise without putting oneself or the baby at risk. Before starting any new exercise program during pregnancy, it is important to talk to a medical expert. They can help to create a safe and effective exercise plan for specific needs.