Pregnancy Yoga for Normal Delivery

Pregnancy yoga can help you prepare your body and mind for birth, but it can’t guarantee a normal (vaginal) delivery. How labour goes depends on medical and obstetric factors that differ in every pregnancy, so your doctor or midwife is the person who can talk to you about your own birth plan. In this guide, we explain what research suggests, which practices teachers use to prepare for labour, and how to practise safely.

Please note: This article is for general information and is not medical advice. Please talk to your doctor or midwife before starting yoga or any exercise in pregnancy or while trying to conceive, and stop if something feels wrong. Shvasa classes complement medical care and do not replace it.

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Does pregnancy yoga help with normal delivery? What the research says

The evidence is encouraging but limited, and it’s worth knowing both sides.

• A 2022 systematic review in BMC Pregnancy and Childbirth (Corrigan and colleagues) pooled 29 studies with 2,217 pregnant women. It found that pregnancy yoga was linked to lower anxiety, depression and perceived stress. The authors also report positive effects on mode of birth and labour duration.¹ The abstract does not give the figures for those two outcomes; see the full paper for details.

• A 2021 trial in BMC Pregnancy and Childbirth followed 70 first-time mothers in Iran. The yoga group practised hatha yoga from week 26 to week 37, in two 75-minute sessions a week. Compared with routine care, the yoga group had fewer labour inductions and episiotomies and shorter labour.² It’s one small trial, so it can’t show that yoga will do the same for you.

What this means in plain words: yoga may support a calmer pregnancy and may help with labour, but no study can promise a type of birth for you. Anyone who tells you it can is overselling.

5 practices teachers commonly use to prepare for labour

These are the practices prenatal teachers often include. Your own teacher and doctor should confirm what suits you.

Supported squat and Garland pose (Malasana): use a block for support

Stand with your feet wider than your hips and toes turned out. Bend your knees and lower your hips onto a block or bolster, palms together at your chest. Stay for 3 to 5 breaths, and use a wall if you need balance.

Seated Butterfly (Baddha Konasana): a comfortable seat for slow breaths

Sit on a folded blanket with the soles of your feet together. Sit tall and breathe slowly for 5 to 8 breaths, with cushions under your knees if needed.

Cat-Cow (Marjaryasana–Bitilasana): move with your breath

On hands and knees, breathe in as you lift your chest and out as you round your back. Teachers use it to practise moving with your breath, and many people find it comfortable late in pregnancy.

Slow breathing and relaxation: practise before you need it

Slow, steady breathing and guided relaxation are often practised so that the skills are familiar when you need them. A teacher can show you gentle options.

Pelvic floor awareness: ask first, learn from a qualified teacher

Teachers often include a few minutes of pelvic floor awareness. Ask your doctor or midwife whether it is right for you, and learn the technique from a qualified teacher or physiotherapist.

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When to start pregnancy yoga, and what to ask your doctor first

If you’re new to exercise, you can start with about 10 minutes of activity a day and build up, and it’s best not to start a new vigorous activity.³ Ask your doctor or midwife what is right for you, and tell any instructor that you are pregnant. If you are interested in a class, see the prenatal yoga classes online we teach in 3-month batches.

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Staying safe: 4 rules for pregnancy yoga

• Stop if you feel uncomfortable, overheated or unwell.³
• Avoid lying flat on your back for more than a few minutes in later pregnancy.³
• Don’t exercise on an empty stomach.³
• Talk to your doctor or midwife before you begin, especially if you have a known health condition or a high-risk pregnancy.

For a longer list of poses by trimester, see our guide to prenatal yoga exercises.

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Prepare for birth in a community that respects your privacy

Preparing for birth is personal. At Shvasa you practise live with a small group and a teacher who adapts the class to you. Only your teacher sees you in class, and your camera is your choice. [privacy_statement: team to add anything further] Our teachers care about doing this carefully, and they’re trained to adapt practices for each stage of pregnancy.

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Shvasa’s prenatal yoga classes online run live in small groups, in 3-month batches. Only your teacher sees you in class, and your camera is your choice. Join the next prenatal batch.

Sources

1. Corrigan et al., The characteristics and effectiveness of pregnancy yoga interventions: a systematic review and meta-analysis, BMC Pregnancy and Childbirth, 2022.
2. Yekefallah et al., The effect of yoga on the delivery and neonatal outcomes in nulliparous pregnant women in Iran: a clinical trial study, BMC Pregnancy and Childbirth, 2021.
3. NHS, Exercise in pregnancy.