Fitness Mantra: ‘Prenatal yoga is ideal for mothers-to-be’

There are several misconceptions or lack of information about fitness routines for pregnant women — is it good for the mother and baby, will the pregnancy be terminated unnaturally if a woman exercises too much, and so on. Helping put to rest some of these doubts is Ishani Appaya, who runs the Rutland Gate Yoga Studio. 

The institution offers teacher training courses and regular classes in prenatal yoga and discussing its benefits, she says, “The practice itself will help reduce woes like back ache and leg pain. When I was expecting, my teacher gave me really simple tips about dealing with cramps and even these little things go a long way.” 

At this point, she stresses on the need for a qualified teacher because, after all, it is a time when a woman has to take extra care. “The most basic thing is that during pregnancy, even if you’re very fit, people will tell you to take it easy for the first three months. So it’s better to start any form of exercise once the doctor gives the go ahead.”

Meditation, which is another integral part, will help an individual prepare sub-consciously. She explains, “Despite women complaining they’re too impatient to meditate, I feel that just sitting quietly for a minute or two will really help a mother feel calm, composed and happy.” Additionally, “There are asanas and breathing habits to put the mother at ease, turn the position of the fetus to face head-down… I think chanting certain mantras helps a to-be mom connect with herself and the baby as well,” she says.

At her studio, they also use props such as bolsters, chairs, elastic bands, etc. to further support prenatal yoga. She says, “It’s difficult to touch your toes, or you’re not supposed to lie on your stomach, so tools like these help ease the process.”

Practicing yoga until delivery too is safe and prenatal along with post-natal exercise routines under a trained teacher may help a woman be better equipped to manage the challenges of pregnancy and motherhood. Here are a few suggestions Ishani has for to-be moms