Debunking Pregnancy Yoga Myths

Debunking Pregnancy Yoga Myths

Pregnancy Yoga Myths in India

Most pregnancy yoga myths in India are not supported by scientific evidence or expert guidelines. In this article, we will debunk some of the most common pregnancy yoga myths and provide facts along with research evidence.

Myth 1: Yoga During Pregnancy Is Dangerous for the Baby

It is a general perception that any form of yoga is not safe for pregnant mothers. If a pregnant woman is doing yoga, then it can cause miscarriage and pregnancy difficulties. However, the facts and research present different evidence.

Fact and Research Evidence: 

Medical experts like Dr. Hema Divakar, Dr. Nandita Palshetkar, and prominent organizations such as the Federation of Obstetric and Gynaecological Societies of India recommend low-impact, modified yoga for healthy pregnancies. According to their guidelines, prenatal yoga is considered safe and beneficial for mothers.

Myth 2: Prenatal Yoga Is Only for Experienced Yogis

Some people advise pregnant women that prenatal yoga is only for experienced yogis, which is incorrect. Women who have never practiced yoga can also do it.

Fact and Research Evidence:

A study published on PubMed, a systematic review and meta-analysis, found that pregnancy yoga is safe, feasible, and acceptable for pregnant women, regardless of prior yoga experience. In addition, medical organizations such as the American College of Obstetricians and Gynaecologists (ACOG) recommend regular physical activity, including yoga, for healthy pregnant women.

Myth 3: Yoga Makes You Too Flexible, Which Is Bad for Pregnancy

Prenatal yoga is specifically adapted to avoid overstretching and to protect joints. Deep closed twists are not recommended; however, gentle open twists are considered safe when performed with proper modifications.

Fact and Research Evidence:

Pregnancy hormones like relaxin increase joint and ligament flexibility in order to prepare the body for childbirth. Hence, prenatal yoga is designed in such a way as to avoid overstretching. The Indian Yoga Association and global prenatal yoga guidelines advise against deep closed twists, but according to yoga experts, gentle open twists are considered safe.

Myth 4: You Should Not Twist or Do Any Core Work

Gentle core exercises, especially those that activate the deep core (transverse abdominis) and pelvic floor muscles, are helpful and safe during pregnancy. These exercises can support the spine and reduce low back pain. Gentle twisting from the upper back (not the belly) is also considered safe, but deep twists should be avoided.

Fact and Research Evidence:

Research shows that gentle core and pelvic floor work is safe for pregnant women and does not increase the risk of problems like abdominal separation. According to a study by Yektaş and Altan (2019), abdominal and pelvic floor muscle training during pregnancy is safe and beneficial.

Myth 5: Yoga Is Only for the Morning or Long Sessions

It is a common myth that yoga should be done early in the morning or for long periods to be effective. However, even short 30 minute sessions of prenatal yoga are beneficial.

Fact and Research Evidence:

A 2018 research study found that doing prenatal yoga helps women handle labor pain better. Most studies recommend doing yoga for 30 to 60 minutes at a time, a few times each week. But even shorter, regular yoga sessions can be helpful.

Is Pregnancy Yoga Safe ?

Prenatal yoga is considered safe. Leading research and expert guidelines support the benefits of prenatal yoga. Indian obstetricians, such as Dr. Sangita Gandhi, recommend prenatal yoga. The YOGESTA Protocol (2023) also recommends yoga during pregnancy. Activities like stretching, breathing, relaxation, meditation, and kriya (tratak) are considered safe for pregnant women, but should be done under the guidance of experts.

Conclusion

Pregnancy has different stages, so before incorporating these asanas, consult your doctor. Some yoga techniques, such as gentle breathing (pranayama), cat-cow stretch, and seated meditation are considered safe throughout pregnancy.

Disclaimer: This article is for informational purposes only. Professional medical advice is required.