Deepika Padukone embraced prenatal yoga during pregnancy; how it supports quicker recovery after childbirth

Actor Deepika Padukone and her husband Ranveer Singh have finally returned home after giving birth to their baby girl on September 8.  

In a congratulatory post shared on Instagram, Padukone’s yoga trainer, Anshuka Parwani, mentioned her commitment to practicing prenatal yoga throughout the nine months of her pregnancy. 

“Guiding you through every breath, stretch, and asana as you prepared for this special chapter has been an incredible honour. Your commitment, positivity and trust in the process have truly shone through, and I’m so proud to have been a part of this journey. DP Today, my heart is full as I celebrate you and your beautiful healthy, happy baby,” she wrote in a heartfelt caption.

 

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Yoga is widely recognised for its numerous benefits, and during pregnancy, it is believed to offer a range of physical and mental advantages. This holistic approach is seen as a way to enhance overall well-being, prepare the body for childbirth, and support a smoother postpartum recovery.

Long-term physical benefits of practicing prenatal yoga 

As more expectant mothers look to integrate prenatal yoga into their routines, understanding its long-term benefits becomes crucial. Dr Kshitiz Murdia, CEO and co-founder, Indira IVF, tells indianexpress.com, “Prenatal yoga offers numerous physical benefits that contribute to a quicker postpartum recovery. It enhances flexibility, strengthens core muscles, and improves posture, preparing the body for childbirth and beyond. According to a study by Page Press Journal, regular practice can reduce labour duration, with practitioners averaging 2.65 hours compared to 4.01 hours for non-practitioners.”

The gentle stretching and breath control exercises promote better circulation, facilitating faster healing after delivery. Additionally, prenatal yoga strengthens the pelvic floor muscles, which is crucial for recovery. Overall, the physical benefits of prenatal yoga create a foundation for a smoother childbirth experience and quicker postpartum recuperation, he informs.

Maria, prenatal yoga expert and trainer at HIYC Dharamkot, Himachal Pradesh, adds, “Prenatal yoga emphasises postural alignment, which not only helps reduce back pain and discomfort during pregnancy but also promotes better body mechanics. Additionally, yoga poses that encourage gentle movement and stretching help improve blood circulation, which can reduce swelling and discomfort.” 

She continues, “Improved circulation also supports quicker healing after childbirth by ensuring that oxygen and nutrients are efficiently delivered to tissues, aiding in cell repair and recovery.”

Additionally, prenatal yoga often incorporates exercises that target the pelvic floor muscles — an essential group that supports the uterus, bladder, and bowels. Strengthening these muscles can make a significant difference during labour and delivery, helping to manage pushing more effectively and reducing the risk of postpartum issues like incontinence. “A well-conditioned pelvic floor is also linked to quicker recovery, as it helps the body regain control and function faster after delivery,” mentions Maria.

Many pregnant women struggle with getting a good night’s sleep due to discomfort, frequent bathroom trips, or anxiety. (Source: Pexels)

Stress management and mental well-being during the postpartum period

Dr Murdia says, “Prenatal yoga significantly improves stress management and mental well-being for expectant mothers. Studies show it reduces anxiety by 0.86 times and stress by 1.23 times compared to non-practitioners. Yoga also enhances mood and decreases negative affect, fostering a stronger mother-baby connection. These benefits support mental health and overall pregnancy outcomes. Regular practice is advised for best results.”

The mental focus and emotional grounding cultivated through yoga can help mothers-to-be better handle the emotional ups and downs that come with pregnancy and motherhood, states Maria. “The practices of mindfulness and acceptance taught in yoga can lead to a more positive birth experience and smoother postpartum recovery. Research has shown that women who practice prenatal yoga have lower rates of postpartum depression, thanks to its role in fostering emotional resilience and mental clarity.”

“Many pregnant women struggle with getting a good night’s sleep due to discomfort, frequent bathroom trips, or anxiety. Yoga’s relaxation techniques can help induce better sleep by promoting a calm mind and relaxed body. Quality sleep is crucial, especially in the later stages of pregnancy, for overall well-being and energy levels, which also contributes to a more balanced postpartum period,” explains Maria. 

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