INFOGRAPHICPREGNANCY

The Science-Backed Benefits of Prenatal Yoga

By Bailey Miller
Reviewed by Alyssa Quimby, M.D.
October 24, 2024
Did You Know? Yoga may improve your mental and physical well‑being during your pregnancy. Prenatal yoga isn’t just good exercise; studies suggest that it may improve anxiety, depression, stress, and sleep quality throughout pregnancy. Sources: Babbar, S. & Shyken, J. (2016) Yoga in Pregnancy. Clinical Obstetrics and Gynecology. | Kwon, R. et al. (2020) A systematic review: The effects of yoga on pregnancy. European Journal of Obstetrics & Gynecology and Reproductive Biology.

Looking for an easy, safe, and low-impact way to incorporate movement into your pregnancy routine? Try prenatal yoga.

Yoga offers gentle stretches and ways to reduce pain and discomfort during pregnancy. It can create a mindful space for you to relax and find peace in the chaotic lead-up to bringing a baby into the world.

A systematic review of 175 studies suggests that yoga is safe for most people during pregnancy. It may decrease levels of stress, anxiety, and depression, and may improve your immunity and emotional well‑being.

A study published in Clinical Obstetrics & Gynecology adds that prenatal yoga can help relieve low back pain and reduce sleep disturbances. It may even help improve outcomes of high-risk pregnancies.

If you’ve never practiced yoga and don’t know where to start, or how to do it safely, try looking for videos online specifically tailored to pregnant people.

You can also search online for group prenatal yoga classes. Low-cost classes are sometimes offered at hospitals and community centers.

Always look for videos and classes led by instructors certified in teaching prenatal yoga.