Prenatal Yoga: Expert Shares Trimester-Specific Tips and Asanas for a Safe Pregnancy Practice

New Delhi, July 2 — As pregnancy brings a wave of emotional, mental, and physical changes, many expecting mothers are turning to prenatal yoga to find relief, balance, and strength. From swollen ankles and back pain to mood swings and sleep disturbances, the journey of pregnancy is complex — and yoga offers a holistic approach to navigate it safely.

Dr. Sonu Taxak, Director and Senior IVF Consultant at Yellow Fertility, spoke to HT Lifestyle about the growing role of yoga during pregnancy, especially for women undergoing IVF or those with high-risk pregnancies.

“Yoga can be a powerful companion through the journey of pregnancy. It promotes emotional balance, better blood circulation, and improved sleep,” said Dr. Taxak. “The key is moderation, hydration, and listening to your body.”

Why Prenatal Yoga?

Yoga provides:

• Emotional and mental stability


• Better sleep quality


• Enhanced flexibility and circulation


• Pain and stress relief


• Improved posture and breathing

Dr. Taxak emphasized the importance of personalisation in yoga routines for pregnant women and cautioned against overexertion. She advised carrying a water bottle, taking frequent breaks, and avoiding overheating during sessions.

 Dos and Don’ts for Safe Prenatal Yoga

✅ DO:

• Practice under supervision or with guidance from a certified prenatal yoga instructor


• Keep your body hydrated during and after sessions


• Focus on breathwork and gentle stretches


• Take adequate rest and listen to fatigue signals