Knowledge | More Than Fitness: Prenatal Yoga Is an Investment in Maternal and Fetal Health
While many expectant mothers are considering whether to enroll in Lamaze classes, some experts suggest trying yoga. This ancient Eastern physical practice entered obstetric medicine in the mid-20th century and became an important tool for supporting physical and emotional health during pregnancy.
Dr. Julio Kuperman, director of neurology at Saint Agnes Medical Center and a yoga instructor, notes that many breathing and relaxation techniques in Lamaze were adapted from practices developed by Indian yoga master B.K.S. Iyengar and his wife. Iyengar's teachings reached the West through renowned violinist Yehudi Menuhin as early as 1954.
“If you are preparing for pregnancy, are pregnant, or have just welcomed a newborn, this is an excellent time to incorporate yoga into your life,” says Kathleen Pringle, director of Stillwater Yoga Studio in Atlanta.
She emphasizes, “Strength, flexibility, relaxation, inner calm, and awareness of breathing are among the most valuable resources for a healthy, positive pregnancy. Yoga is an excellent way to develop them.”
From Morning Sickness and Blood Pressure to Mood and the Pelvis, Yoga Offers More Than Relaxation
Pringle says regular yoga practice can help manage blood pressure during pregnancy, prevent overly rapid weight gain, and strengthen the pelvic floor. In early pregnancy, yoga may ease morning sickness and reduce swelling of the hands, feet, and face.
“Inversions such as headstands and handstands, only for people with prior yoga experience, can increase blood flow to the brain, calm the nervous system, and help prevent varicose veins,” she adds. “If physical and emotional changes during pregnancy leave you feeling low, chest-opening poses can quickly improve your mood.”
Iyengar Yoga: A System That Creates Space During Pregnancy
Pringle practices Iyengar yoga, a system known for attention to alignment, precision, and the use of props. “The Iyengar system places great importance on the unique needs of pregnancy and has specific practice guidelines for expectant mothers,” she says.
“One of our main goals is to create space for the baby. This supports fetal development, helps the mother breathe more easily, and strengthens and aligns the spine.”
Props commonly used in practice, including blocks, blankets, straps, and chairs, allow pregnant women to benefit from poses while maintaining safety. For example, instead of reaching the floor, a practitioner can place her hands on blocks or the back of a chair for support.
These props can help relieve back pain, sciatic discomfort, and postural imbalance caused by the growing abdomen.
Experience Helps, but Beginners Can Participate With Appropriate Guidance
As the father of twins, Dr. Kuperman strongly believes yoga can support childbirth. He cautions beginners that pregnancy makes ligaments and joints more flexible and prone to overstretching, so unstructured stretching may cause injury.
“Sudden twisting of the spine can also cause a herniated disc,” he says. “Beginners should choose a qualified instructor with prenatal teaching experience and begin with basic stretching and floor exercises.”
Pregnancy also pushes the diaphragm upward and often causes shortness of breath. Yogic breathing can help maintain lung capacity and increase blood oxygen, supporting maternal and fetal health.
Yoga Trains Awareness as Well as the Body
“During pregnancy, your body changes every day. Yoga teaches you to notice these changes and reconnect with your body and inner self,” Pringle says.
Kuperman adds, “The secret of yoga is awareness—awareness of posture, awareness of breath, and awareness of the present moment.”
“It is an enjoyable, nourishing journey of self-exploration. Pregnancy can be challenging, but yoga can help you move through it with greater ease.”
Knowledge | More Than Fitness: Prenatal Yoga Is an Investment in Maternal and Fetal Health
Knowledge | More Than Fitness: Prenatal Yoga Is an Investment in Maternal and Fetal Health
While many expectant mothers are considering whether to enroll in Lamaze classes, some experts suggest trying yoga. This ancient Eastern physical practice entered obstetric medicine in the mid-20th century and became an important tool for supporting physical and emotional health during pregnancy.
Dr. Julio Kuperman, director of neurology at Saint Agnes Medical Center and a yoga instructor, notes that many breathing and relaxation techniques in Lamaze were adapted from practices developed by Indian yoga master B.K.S. Iyengar and his wife. Iyengar's teachings reached the West through renowned violinist Yehudi Menuhin as early as 1954.
“If you are preparing for pregnancy, are pregnant, or have just welcomed a newborn, this is an excellent time to incorporate yoga into your life,” says Kathleen Pringle, director of Stillwater Yoga Studio in Atlanta.
She emphasizes, “Strength, flexibility, relaxation, inner calm, and awareness of breathing are among the most valuable resources for a healthy, positive pregnancy. Yoga is an excellent way to develop them.”
From Morning Sickness and Blood Pressure to Mood and the Pelvis, Yoga Offers More Than Relaxation
Pringle says regular yoga practice can help manage blood pressure during pregnancy, prevent overly rapid weight gain, and strengthen the pelvic floor. In early pregnancy, yoga may ease morning sickness and reduce swelling of the hands, feet, and face.
“Inversions such as headstands and handstands, only for people with prior yoga experience, can increase blood flow to the brain, calm the nervous system, and help prevent varicose veins,” she adds. “If physical and emotional changes during pregnancy leave you feeling low, chest-opening poses can quickly improve your mood.”
Iyengar Yoga: A System That Creates Space During Pregnancy
Pringle practices Iyengar yoga, a system known for attention to alignment, precision, and the use of props. “The Iyengar system places great importance on the unique needs of pregnancy and has specific practice guidelines for expectant mothers,” she says.
“One of our main goals is to create space for the baby. This supports fetal development, helps the mother breathe more easily, and strengthens and aligns the spine.”
Props commonly used in practice, including blocks, blankets, straps, and chairs, allow pregnant women to benefit from poses while maintaining safety. For example, instead of reaching the floor, a practitioner can place her hands on blocks or the back of a chair for support.
These props can help relieve back pain, sciatic discomfort, and postural imbalance caused by the growing abdomen.
Experience Helps, but Beginners Can Participate With Appropriate Guidance
As the father of twins, Dr. Kuperman strongly believes yoga can support childbirth. He cautions beginners that pregnancy makes ligaments and joints more flexible and prone to overstretching, so unstructured stretching may cause injury.
“Sudden twisting of the spine can also cause a herniated disc,” he says. “Beginners should choose a qualified instructor with prenatal teaching experience and begin with basic stretching and floor exercises.”
Pregnancy also pushes the diaphragm upward and often causes shortness of breath. Yogic breathing can help maintain lung capacity and increase blood oxygen, supporting maternal and fetal health.
Yoga Trains Awareness as Well as the Body
“During pregnancy, your body changes every day. Yoga teaches you to notice these changes and reconnect with your body and inner self,” Pringle says.
Kuperman adds, “The secret of yoga is awareness—awareness of posture, awareness of breath, and awareness of the present moment.”
“It is an enjoyable, nourishing journey of self-exploration. Pregnancy can be challenging, but yoga can help you move through it with greater ease.”
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