According to experts, prenatal yoga is one of the most accessible and holistic methods of promoting mental well-being during pregnancy. It is becoming evident that this age-old method of treating the mind and body is a potent way for expectant women to control their stress levels, stabilize their mood, and increase their emotional fortitude.

Dr. Chetna Jain, Director of the Department of Obstetrics and Gynecology at Cloudnine Group of Hospitals in Gurgaon's Sector 14, discussed the scientific underpinnings, expert perspectives, and actual experience of how prenatal yoga promotes mental well-being.

The best time and method to practice

When to Begin:

Unless you have prior yoga experience, the majority of gynecologists advise beginning after the first trimester (12–13 weeks).

Join a licenced prenatal yoga course or work out under the supervision of a physiotherapist who specializes in pregnancy fitness if you are a beginner.

When to Avoid:

• Vaginal bleeding or placenta previa
• History of preterm labor or miscarriage
• Severe anemia or heart issues
• Bed rest advised by your OB-GYN

Ideal Routine:

• 3 sessions a week (30–45 minutes)
• Combine movement + breathwork + 5–10 minutes of meditation
• Avoid intense poses or deep backbends
• Use props (bolsters, pillows) for safety and comfort

A holistic prescription for mental health

Dr Chetna Jain Director pointed out, “Prenatal yoga is not a cure-all, but it’s a powerful complementary therapy. It offers a safe space where mothers can slow down, breathe deeply, reconnect with their bodies and prepare emotionally for motherhood.”

She concluded, “As a gynecologist, I encourage women to prioritise mental wellness just as much as they do their scans, supplements and diets. A calmer, happier mother contributes to a healthier pregnancy and a better birth experience. If you're expecting and often find yourself anxious, moody, or overwhelmed — know this: you are not alone, and help is available. Prenatal yoga provides more than physical strength — it nurtures emotional courage, presence and peace because when a mother breathes calmly, so does her baby.”

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