Breathe baby Breathe: yoga for prenatal wellness

Pregnancy is the time when a baby grows inside a woman’s womb. It usually lasts about 40 weeks (around 9 months) and is divided into three stages called trimesters. Each trimester brings different changes, and yoga can help mothers stay healthy and relaxed. First Trimester (Weeks 1–12) In the early weeks, many women feel tired, nauseous, or have morning sickness. The body needs more rest during this stage. Gentle walking and breathing practices are recommended. Mindful Breathing Focus on your breathing — notice each inhale and exhale. This helps reduce stress and worry, keeps the mind calm, and prepares you for labour. Practicing daily can ease negative thoughts and bring relaxation. Second Trimester (Weeks 13–28) The belly grows bigger, and mothers start to feel the baby’s movements. Balance and stability become important. Humming Bee Breath (Bhramari) Sit comfortably and take a deep breath. As you exhale, make a buzzing sound like a bee. This vibration calms the mind and brings oxygen-rich blood to the baby. Babies get familiar with this sound, which can comfort them after birth. Mountain Pose Stand with feet hip-width apart, arms by your side. Inhale and lengthen your spine. Helps improve posture and balance as the bump grows. Standing Twist Stand with feet hip-width apart, arms stretched out in a T-shape. Exhale and gently twist your upper body to one side. Repeat slowly on both sides. Builds stability and balance. Third Trimester (Weeks 28–40) This is the final stage before birth. The body carries more weight, so strengthening the pelvic floor muscles is important. Squats Stand with feet shoulder-width apart. Slowly lower your hips, then rise back up. Strengthens pelvic floor, hips, and core muscles. Other Helpful Poses Cat & Cow Pose Puppy Pose Butterfly Pose Pigeon Pose Downward Dog pose These yoga practices prepares your body for delivery by improving flexibility and reducing discomfort. -Dr.Achala.B.S(BNYS)