International Yoga Day 2025: Prenatal Yoga helps women fight anxiety and mood swings, says gynecologists

Pregnancy is often described as a miraculous journey filled with joy, anticipation and excitement. But in addition to shining skin and baby kicks, many women experience an emotional roller coaster. There are anxiety, mood swings, irritating, and even depressive thoughts. These are not just “hormonal changes” to be put aside, but are important signals that women’s mental health requires as much attention as physical well-being. Ahead of International Yoga Day 2025, you will learn about the benefits of prenatal yoga, an accessible and holistic way to support mental health during pregnancy.

As a gynecologist, I encourage women to prioritize their mental health as much as they do scans, supplements and diets. A calm and happy mother contributes to healthier pregnancy and improved birth experience. If you find yourself expecting and often feeling anxious, unhappy or overwhelmed, try prenatal yoga.

This ancient mental and physical practice has emerged as a powerful tool to manage stress, regulate moods, and promote emotional resilience in pregnant mothers.

The role of pregnancy hormones in mood changes

Hormonal fluctuations are central to many emotional changes during pregnancy. Estrogen, progesterone, cortisol, and oxytocin levels rise dramatically, supporting fetal development and preparing the body for childbirth. However, these shifts also affect neurotransmitters in the brain, such as serotonin and dopamine, which are involved in mood regulation. As a result, many women experience:

Benefits of prenatal yoga for mental health

“Simple deep breaths before bed can be a surprise. You can feel your nervous system slowly and mentally grounded,” explains Dr Neha Bansal, a consultant obstetrician and prenatal wellness advocate.

2. Yoga helps prevent or manage prenatal depression

Prenatal depression affects one in seven women and is often unrecognised. Unlike postpartum depression, it can start as early as the first gestation period and intensify even if left unadded. Symptoms include:

• Constant fatigue
• despair
• Guilt and irritability
• Difficulty bonding with a baby

Studies have reported that prenatal yoga for 8-12 weeks, at least twice a week, have not been reported to have significantly lower levels of depression and anxiety. Yoga offers mindfulness techniques to reduce anti-mission, physical movements to release endorphins (natural mood boosters), a sense of community when practicing in group classes, space to connect with the baby, and mindfulness techniques to build early bonds.

“Many of my patients who have low moods during pregnancy felt empowered and more controlled a few weeks after yoga. My son’s perception helps me to interrupt negative thought patterns,” says Dr. Bansal.

3.Improved sleep and less irritability

Pregnancy often leads to lack of sleep, fatigue and physical discomfort. All of this thrives in emotional instability. Prenatal yoga includes repair poses such as:

• Foot on the wall (Viparita karani): Reduces swelling and calms the nervous system
• Butterfly pose (Baddha Konasana): Improve circulation and relax your lower back
• Children’s Pose (Balasana): Settles behind and relieves emotional tension

With regular practice, yoga improves sleep quality and depth, muscle relaxation, digestion and breathing patterns, and mental awakening.

4. Helps to build emotional resilience and self-awareness

Mindfulness, an important part of prenatal yoga, helps women become observers of their own thoughts and feelings without judgment. This self-awareness reduces overreaction and reduces stress, and promotes emotional maturation. Women feel more central and less responsive, reporting their ability to pause and breath instead of panic, a stronger sense of control over thoughts and fear, and emotional acceptance of physical changes and motherhood.

When and how to practice prenatal yoga

When will you start?

Most gynecologists recommend starting after the first late pregnancy (12-13 weeks) unless you have already practiced yoga. If you are new, take a certified prenatal yoga class or practice under a physical therapist trained in pregnancy fitness.

When should you avoid it?

Avoid prenatal yoga if you have a history of vaginal bleeding or in front of the placenta (if you have a history of premature birth or miscarriage, have severe anemia or heart problems, or have been advised by a medical professional to rest your bed.

Ideal prenatal yoga routine:

• Try three sessions per week, 30-45 minutes
• Combine movement + breathing + 5-10 minutes of meditation
• Avoid intense poses and deep backbends
• For safety and comfort, use yoga props such as bolsters and pillows.