Pregnancy is not merely a physical change, but an emotional and spiritual process that creates a strong, lifelong bond between a mother and a baby. But in the chaos of appointments, worries, and tasks, many expectant mothers long for a moment of quiet to just touch the life within them. That's when prenatal yoga, particularly its more mindfully meditative side, comes into play as a profoundly gentle practice.
We spoke to Dr Pooja C Thukral, Associate Director- Department of Gynaecology, Cloudnine Group of Hospitals, Faridabad, who explained how prenatal yoga strengthens the bond between a mother and her child.
This gentle form of yoga isn’t just about stretching or reducing back pain. It's also about slowing down, breathing deeply, and listening to your baby's subtle rhythms. With breath, meditation, guided visualisations, and simply ‘talking to the baby’ while moving, mothers can create emotional intimacy well before their baby is born,
“As a gynaecologist, I’ve witnessed how women who practice yoga during pregnancy not only benefit physically but also experience a deeper emotional bond with their unborn child, one that brings calm, reassurance, and joy to both mother and baby,” said Dr Thukral.
The Science Behind the Bond: Why Maternal Connection Matters
Babies are not passive passengers in the womb. According to a 2015 study, it was found that even in the second trimester (~21 weeks), fetuses showed reduced arm and head movements in response to their mother’s voice and increased self-touch and regulatory behaviours in the third trimester.
From around 18–20 weeks, they start responding to noise, and during the third trimester, they already know the sound of their mother's voice, heartbeat, and mood. The prenatal world, as influenced by the mother's thoughts, feelings, and hormonal changes, is important in early brain development and attachment.
When a pregnant woman is peaceful, secure, and emotionally nurtured, her body produces oxytocin and endorphins, which establish a comforting womb environment. "In contrast, stress or worry causes high cortisol levels, which can affect foetal stress responses and temperament. This is the reason why practices of mental tranquillity, present moments, and mother-infant bonding like yoga are more than self-care," explained Dr Thukral.
Also Read: Know the Benefits of Yoga during Pregnancy with Our Tips to Prenatal Yoga
Meditation and Gentle Movement
One of the most powerful aspects of prenatal yoga is how it encourages the mother to turn inward, feel, listen, breathe, and connect. Unlike traditional fitness routines, yoga invites you to move with awareness and to breathe with intention, creating space for both you and your baby to ‘co-exist consciously.’
How Yoga Deepens Connection
Quieting the mind through meditation creates stillness to sense your baby’s movements and energy.
- Breathing techniques improve oxygen flow to the baby and centre the mother emotionally.
- Gentle asanas (poses) open the hips, stretch the abdomen, and give space for the baby, both physically and emotionally.
- Touching the belly, whispering affirmations, or simply smiling during yoga reinforces your bond.
"One of the most heartwarming practices I recommend is placing your hands over your bump during deep breathing and simply imagining your breath nourishing your baby. This visual link strengthens feelings of love, safety, and presence," shared Dr Thukral.
Visualisation Techniques and ‘Talking to Baby’ During Asanas
Guided visualisations or mental imagery exercises are particularly effective during pregnancy. They soothe the nervous system, foster optimistic thinking, and assist mothers in visualising their babies growing healthily within the womb.
Visualisation Practice Example:
- While seated in a cross-legged position:
- Close your eyes and inhale a few deep breaths
- Imagine your womb to be a warm, glowing cocoon
- Visualise your baby floating calmly, gently swaying to your breathing
- Visualise your breath as golden light moves in and out, tracing your baby
- Gently say, "I see you, I love you, I'm here for you."
These can be paired with soothing movements, like:
- Cat-Cow pose: Move with the beat of your breath, imagining the spine forming a cradle for your baby
- Butterfly pose: Put your hands on your tummy and speak softly to your child with sweet words or affirmations
- Child’s Pose: Rest your forehead on the mat and imagine your baby resting peacefully in your womb
Many mothers instinctively begin to talk to their babies during yoga, offering encouragement, love, or even light humour. These acts of conscious communication build trust and emotional safety.
Also Read: Best Time To Start Prenatal Yoga
Evidence: How Maternal Calmness Affects Foetal Health
The emotional state of a pregnant woman is not just important for her, it influences her baby’s emotional blueprint.
Key Research Findings
- According to the Journal of Alternative and Complementary Medicine, women who practised yoga daily from 18–20 weeks until delivery had significantly higher birth weights and lower incidences of preterm labour compared to controls who followed standard walking routines.
- The Journal of Psychol Psychiatry notes that infants born to mothers who experienced higher stress during pregnancy showed elevated cortisol responses and slower behavioural recovery following a heel‑stick blood draw.
- Mothers who practised mindfulness during pregnancy reported stronger bonding scores postpartum, according to a BMC Pregnancy and Childbirth study.
When you feel emotionally balanced, your baby senses them too. Prenatal yoga offers a formal means of sustaining this balance during the trimesters.
Gynaecologist’s Tips for Safe and Meaningful Practice
When to Start
- Start after 12–13 weeks, once the risk of miscarriage reduces
- Earlier, you can practice guided meditation or light breathwork
How Often
- 2–3 sessions per week are ideal
- Even 10–15 minutes daily of breathwork and mindfulness can be powerful
What to Avoid
- Intense physical poses or breath holds
- Any pose that causes discomfort or strain
- Long sessions without breaks, especially in late pregnancy
What to Include
- Gentle stretches (hip openers, side body stretches)
- Pelvic awareness exercises
- Deep breathing with belly connection
- Affirmations or journaling after sessions
Yoga Is a Conversation Between You and Your Baby
Dr Thukral concluded, “Yoga during pregnancy is more than wellness, it’s a sacred dialogue between you and your baby. Every breath you take, every thought you soften, every kind word you whisper builds a bridge between two lives, even before birth. In a world filled with noise, prenatal yoga offers stillness. In the whirlwind of change, it brings grounding. The vulnerability of new beginnings offers strength. Yoga for two is a gentle, loving practice, one that begins before your baby is born and continues long after it arrives in your arms.”
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]