For Mom-to-BePrenatal Yoga

A Boon to Motherhood

“Prenatal yoga is a set of practices designed specifically for Mom-to-Be women and helps them physically and emotionally.”

Women who have entered period of pregnancy and looking for the practices to stay comfort, relax and physically fit, you may join prenatal yoga. Prenatal yoga classes by URMAL is set of practices designed to answer the challenges faced by a pregnant woman and prepare her in multi-dimensional physical, mental, emotional and intellectual levels. Practicing yoga during pregnancy provides a great range of activity and benefits and prepare the women psychologically and physiologically for labour and improve the baby’s health. Prenatal classes primarily focus on breathing, stamina, pelvic floor work, restorative poses and core strength which help you become more flexible during and after pregnancy. An approach to yoga in pregnancy can improve birth weight; decrease pre-term labour, decreased IUGR with least or no complications.

Yoga practicing includes physical postures and explains breathing techniques which reduce the complication of pregnancy, like pregnancy induced hypertension, intrauterine growth retardation and pre-term delivery etc. As you get prepare to start prenatal yoga, you must also understand the spectrum of possible benefits, as well as what a typical class entails and important safety tips are need to consider while practicing the yoga in the period of pregnancy. You might not be able to do prenatal yoga if you are at increased risk of preterm labor or have certain medical conditions, such as heart disease or back problems.

This restorative and gentle yoga practice is safe for pregnant women at every trimester. The class will incorporate poses and breath work to assist the mother during her pregnancy and help with labor and birth. Informed by the Hatha Yoga tradition, the class promotes flexibility, strength, alignment, concentration and relaxation.

Possible Discomforts During Pregnancy that Yoga Helps to Alleviate

Morning sickness

Weakness and fatigue

Shortness of breath


Swollen legs and feet

Varicose veins

Back pain

High blood pressure





Urinary problems

 Benefits of Prenatal Yoga Include

Improve overall strength, well-being and flexibility.

Helps to overcome depression and mood swings during pregnancy.

Stimulates organ systems properly, enhance of blood and oxygen circulation.

Minimize intensity of lower back pain, reduce sciatic nerve pain and improve body alignment.

Bring down swelling and inflammation around the joints, and improve digestion system.

Improve physical fitness as well emotional and spiritual components of the mind and body.

Reduces stress, anxiety and empowerment of pregnancy.

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 Top 5 Prenatal Yoga Poses

There are many yoga poses that are comfortable and safe to do during your nine months of period (and others that are not recommended). These five yoga aasans are ones you're very likely to see incorporated into a prenatal yoga class by URMAL:

1. Cat-Cow Stretch (Chakravakrasana)

A gentle way to wake up your spine that also helps your baby get into the best position for delivery

2. Gate Pose (Parighasana)

A side stretch that helps you make a little more space in your crowded abdomen

3. Warrior II (Virabhadrasana II)

A standing posture that strengthens your legs and opens your hips

4. Cobbler's Pose (Baddha Konasana)

A gentle hip opener that stretches the inner thighs; use props under each knee for support if necessary

5. Legs-Up-The-Wall (Viparita Karani)

An antidote to swollen ankles and feet

This is not necessary to be pregnant to start Prenatal Yoga classes by the URMAL. If you are planning or want to learn the best exercises to make your body and soul fit at period of the maternity or motherhood, you may join prenatal yoga classes. For More details fill our contact form.

 Simple Precautions for All

  • There is one important thing we should take care off: avoid practicing during the hot hours and avoid practicing directly under the sun. Always use sun protection, maybe use some insect-off cream.
  • Due to uneven ground, stones etc. be careful not to injure yourself.
  • We always use our mat and are mindful of our trash. A true yogi always leaves the place in a better condition than he found it.
  • So, let’s create more opportunities to practice in nature, knowing that perfection in practice is achieved when we are not affected by the external conditions!

 Signup for Yoga Classes

One-to-One Online Yoga Sessions

Start practicing yoga anywhere with live virtual yoga sessions with Urmal. We provide one-on-one, live, online yoga sessions which is a great way to incorporate yoga into your busy routine.

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