Expert insights from Dr. Santoshi Nandigham, Holistic Gynaecologist & Birth Wellness Guide at The Birthwave, Chennai
Pregnancy is a beautiful, powerful, life-changing journey. For many women in Chennai, India and around the world, it is not just about “carrying a baby” - it’s a profound transition of body, mind and spirit. As an obstetrician and holistic gynaecologist with over ten years of experience, I’ve witnessed first-hand how different the pregnancy and birth experience can be when we treat it more than a medical event - when we integrate movement, mindfulness, wellness and support.
In this blog, I’ll share why prenatal yoga, walking and mind-body practices are not optional extras - they are foundational to a holistic, empowered, healthy pregnancy. These practices complement your medical care, support your well-being, and help you feel more confident, calm and connected as you prepare for the arrival of your baby. If you are in or near Chennai, looking for a holistic gynecologist, natural birth support, or a pregnancy-wellness clinic like The Birthwave - you’re in the right place.
Here’s what we’ll cover:
The trending data and evidence behind movement & wellness in pregnancy
The specific benefits of walking and prenatal yoga
Mind-body practices: what they are, why they matter
How you can integrate these into your pregnancy (especially here in Chennai)
How we support you at The Birthwave
Practical steps, tips and FAQs
Call to action: support and next steps
Let’s begin.
Why this matters right now: A wellness shift in pregnancy care
1. A growing wellness mindset In India, we are seeing a major shift: expecting mothers are no longer passive recipients of care - they are active participants in their journeys. A recent survey found that 73.1% of expecting mothers in India rely on yoga and walking to support a healthy pregnancy. This is not just a fad - it reflects a broader demand for pregnancy care that is holistic, movement-based, and mind-aware.
2. Pregnancy is more than medical check-lists Of course, scans, appointments, screenings are vital. But pregnancy is also deeply emotional, physical and psychological. When you neglect movement, stress, posture, mind-body integration - you risk discomfort, fear, reduced confidence, slower recovery postpartum. As I often tell my patients: your body remembers. Your mind remembers. Your birth experience influences how you step into motherhood. And not all medical check lists include on how to achieve a good birthing experience.
3. Evidence supports the shift Clinical research supports that prenatal movement (walking, yoga) and wellness practices reduce complications like gestational diabetes, hypertension, pre-eclampsia, and help better preparation for labour, better recovery after birth. For example, in a randomized controlled trial in Bengaluru, pregnant women who practiced yoga had significantly fewer cases of pregnancy-induced hypertension (PIH), gestational diabetes (GDM) and intrauterine growth restriction (IUGR) compared to the control group. Also, a larger survey of pregnant women found that 83% believed exercise (including yoga) is beneficial in pregnancy.
In short: you don’t need to rely only on luck or genetics. By choosing movement and mind-body wellness, you enhance your chances of a smoother, empowered pregnancy, birth and postpartum.
Walking in pregnancy: The foundational movement
Why walking works
Walking is perhaps the simplest, most accessible exercise you can do while pregnant - yet it packs powerful benefits:
Gentle cardiovascular support: keeping your heart and lungs active, supporting placental circulation.
Improves mood and circulation: reduces swelling, improves posture, combats fatigue.
Safe and adaptable: ideal for most low-risk pregnancies - and modifiable for many higher-risk ones (with medical guidance).
In the Indian survey referenced earlier, among the expecting mothers who included movement, 94.5% expressed commitment to daily walking routines.
Evidence of walking’s impact
The research shows that light/moderate walking during pregnancy may correlate with better newborn body composition (ponderal index) and possibly lower risk of large-for-gestational-age babies. While every pregnancy is unique, walking offers broad “bang for your buck”.
Now does this motivate you to walk ?
How to integrate walking (especially in Chennai)
Here in Chennai (or any similar urban environment), you can make walking effective and enjoyable:
Choose times with lower heat/humidity: early morning or later evening when traffic is manageable.
Aim for 20–40 minutes of brisk walking - pace up to “you can talk but not sing” - 4–5 times a week.
Use a comfortable, supportive pair of shoes and a flat-safe route (avoid uneven terrain, heavy traffic areas).
Use the walking as “pregnancy ritual time”: talk with partner, pick a podcast about birth, listen to calming music - combine movement with mental decompression.
Carry a bottle of water, wear light cotton clothing, and stop if you feel dizzy, breathless, pelvic pain, or spotting - always consult your obstetrician before beginning.
If you already have pre-existing medical conditions (gestational diabetes, placenta complications, high-risk obstetrics) ensure your care-provider (like at The Birthwave) monitors and guides your walking plan accordingly.
Why we emphasize walking at The Birthwave
At The Birthwave, we encourage our clients to build daily walking habit - often in tandem with prenatal yoga & mind-body practices. Walking becomes a foundation - easy, integrated into life, sustainable into the third trimester and beyond. It helps you:
Maintain energy and better posture as your belly grows
Support recovery postpartum (early walks after baby arrive)
Create a sense of rhythm and calm, helping mind-body connection
Prenatal Yoga: The holistic game-changer
What is prenatal yoga?
Prenatal yoga is a modified yoga practice designed for pregnant women, adapted safely with respect to trimester, body changes, joint laxity and comfort. It typically includes:
Gentle asanas (poses) for strength, flexibility, pelvic readiness
Breathing techniques (pranayama) for relaxation and labour preparation
Mind-body awareness and relaxation/meditation segments
Pelvic floor/hip opening, core stability, posture alignment
Why prenatal yoga matters
Here are the benefits of integrating prenatal yoga into your pregnancy wellness plan:
Builds strength and flexibility in a pregnancy-safe way (helping back pain, sciatica, hip discomfort)
Enhances mind-body awareness and helps reduce anxiety, fear, stress - all of which can impact labour progress and comfort
Prepares your body for labour: pelvic openness, breathing control, movement fluency
Supports emotional resilience: pregnancy isn’t just physical. Your mind-body is changing; yoga helps you adapt.
Supports postpartum recovery: women who practise prenatal yoga often report quicker bounce-back, better body awareness, improved sleep. For example, one survey found that among new mothers who had done prenatal yoga, 82% said it improved their sleep.
Evidence & trends
In India, one cross-sectional survey found about only 16.7% of pregnant women in a rural Maharashtra setting practised yoga during pregnancy. And a corporate survey found awareness is high - 85% believed yoga was beneficial - but actual practice very low (only 7%). This gap between “knowing” and “doing” is where a guided clinic like The Birthwave can make the difference.
Clinical trial evidence shows for high-risk pregnancies in Bengaluru, a structured prenatal yoga regimen significantly reduced the incidence of PIH, GDM and IUGR.
How to choose a prenatal yoga practice (and what to avoid)
When selecting a prenatal yoga class or home practice, keep these in mind:
Do look for:
A certified prenatal yoga instructor with experience in pregnancy.
A class that is pregnancy-specific (rather than a generic yoga class) and modifies for trimester and body changes.
A safe environment: appropriate props, alignment focus, no extreme twists or holds.
Integration of breathing/relaxation that can support your labour and postpartum.
A small group format or personal attention (especially useful in Chennai’s context).
Avoid (or modify accordingly):
Deep twisting, strong back-bends, hot yoga, high-impact flows - unless you have clear guidance and your obstetrician’s clearance.
Holding your breath during poses (Ujjayi breathing / breath-retention may need modification).
Over-stretching - because pregnancy increases joint-laxity (due to relaxin hormone), so stability is more important than extreme flexibility.
Ignoring your body’s signals - fatigue, dizziness, contractions, pain are signals to stop.
Sample prenatal yoga plan for Chennai mothers
Here’s a safe starting outline (always consult your obstetrician/gynaecologist):
Second trimester (weeks 14–26): 20–30 minutes of gentle yoga, 2–3 times a week. Focus on hip-openers, gentle back-bends, supported standing balance, breathing exercises.
Third trimester (weeks 27–40): Shift to more labour-preparation poses: squats, supported birthing ball sequences, side-lying hip work, longer relaxation/visualisation segments. Continue walking daily (~20-40 min).
Daily mini practice (even on busy days): 5-10 minutes of breathing + pelvic floor activation + gentle hips movement on yoga mat or birthing ball.
Post-labour adaptation: Continue yoga (with modifications) from ~4-6 weeks postpartum (depending on mode of birth) to aid recovery, core / pelvic floor strength, emotional balance.
At The Birthwave: Our approach to prenatal yoga
At The Birthwave in Chennai, our prenatal wellness programme includes:
Small-group prenatal yoga classes coached by qualified trainers who coordinate with your obstetric care.
Private one-to-one sessions for those with busy schedules or higher-risk pregnancies.
Integrative mind-body practice combining breathing/relaxation/visualisation tailored for Indian mothers.
A synergy with walking routines, nutrition guidance, posture coaching and birth-prep education.
When we combine walking + prenatal yoga + mind-body support, we see our clients more confident in labour, with fewer complaints of back-pain, better stamina, and smoother postpartum recovery.
Mind-Body Practices: Bringing wellness to the whole self
While walking and yoga address the body and movement, mind-body practices bring the missing dimension of mind, emotion, connection. Here’s why they matter and how you can integrate them.
Why mind-body matters in pregnancy
Pregnancy triggers huge hormonal, emotional and mental shifts - fear about birth, body image changes, relationship dynamics, upcoming responsibility. When unaddressed, these can manifest as anxiety, disturbed sleep, tension in labour, postpartum mood issues.
Mind-body practices (breathing, meditation, visualisation, mindfulness, guided imagery) help regulate your nervous system, reduce stress and support the optimal hormonal environment (healthy oxytocin, endorphins) which is beneficial for labour and bonding.
When you feel calmer and more prepared, your body responds better: fewer pain-signals, better usage of natural pain-relief (endorphins), less need for intervention, shorter labour on average.
These practices also anchor you in your pregnancy - you become aware of cues from your body, you trust your instincts more, you engage actively in your birth rather than feeling passive.
Examples of mind-body practices and how to do them
Here are simple practices you can begin today:
1. Daily 5-10 minute breathing ritual
Sit comfortably (or lie on your left side)
Inhale for 4 seconds, hold for 2 seconds, exhale for 6 seconds (or whatever pace is comfortable)
Visualise your baby, your womb, your breath as connection.
Do this before walking or yoga or first thing in the morning.
2. Guided visualisation for birth
10 minutes lying comfortably, eyes closed, imagining your body in labour: opening hips, pelvis softening, baby descending during wave-like contractions, you breathe, you ride each wave.
Include positive affirmations: “My body is wise. My baby and I are safe. I trust this process.”
At The Birthwave we provide recorded audio for this, and class time includes such visualisations.
3. Mindful walking
Take your walking time and add a mindfulness layer: feel your feet on the ground, your breath, your baby’s movement, your belly softening.
Notice environment: breeze on your face, birds or traffic sounds, your partner’s conversation or podcast you’re listening to.
If your mind wanders to stress (to-do lists, work), gently bring it back to your body, your breath, your baby.
4. Evening reflection & body scan
Before bed: 5 minutes lying on your side, connected to your baby, scanning your body from toes to head, noticing any tension (hips, lower back, shoulders).
As you scan, allow each part of your body to soften, release. Think: “I thank my body for carrying this baby. I allow it to rest.”
This helps with sleep, emotional balance and postpartum mindset.
Why integrating mind-body into your pregnancy is a game-changer
When mothers at The Birthwave incorporate these three fold practices (walking + yoga + mind-body), we see:
Lower reported anxiety and fear about birth
Stronger sense of bodily ownership and agency
Shorter labours, fewer pain-medication requests (in low risk cases)
Better postpartum emotional wellbeing, quicker bonding with baby
In our holistic model, you don’t just go through pregnancy - you experience and prepare it, deeply and intentionally.
How you can start (and sustain) this wellness path
Here’s your practical step-by-step roadmap to integrate walking, prenatal yoga and mind-body support into your pregnancy, especially in Chennai or urban India.
Step 1: Get your obstetric-wellness team in place
Choose a gynaecologist/obstetrician who supports movement, natural birth pathways, holistic wellness (like The Birthwave).
At first prenatal visit, raise the topic: “I’d like to include walking, prenatal yoga, mind-body practices - can we plan how to integrate safely given my health/obstetric history?”
If you have high-risk factors (e.g., gestational diabetes, hypertensive disorders, placenta previa) ask your practitioner for clearance and customised plan.
Step 2: Begin a walking habit
Week 1–2: 10 minutes brisk walk each day (or 4-5 times a week) on safe route.
Week 3–6: aim 20–30 minutes, 4-5 times a week.
After week 20: try to walk 20–40 minutes daily (or as tolerated), preferably morning or early evening.
Tip: pair walking with something enjoyable: podcast about pregnancy/birth, gentle music, partner talk.
Use a simple tracker: steps on your phone, or a wearable - aim for 6,000–8,000 steps/day (or as advised by your care team).
Safety cues: Stop if you feel breathless, dizziness, pain, contractions, bleeding - seek obstetric advice immediately.
Step 3: Add prenatal yoga & mind-body
Find a prenatal-certified yoga instructor in Chennai (or online with live sessions) who works with expecting mothers.
Attend 1–2 classes/week in second trimester (and continue into third trimester) of ~30–45 minutes each.
At home: 5-10 minute daily mini-session: breathing + pelvic floor + gentle hip stretches.
Add mind-body practice: commit to 5 minutes after yoga or walking for breathing/visualisation or body scan.
Maintain your own “pregnancy wellness journal”: note how you feel before/after walking/yoga, any discomfort, baby movement, mood changes.
Step 4: Adapt as your body changes
As your belly grows, you may need to shorten walk segments, switch to flatter terrain, use more support.
In third trimester, shift more to labour-preparation poses in yoga (squats, birthing ball, side-lying hip release).
Adjust mind-body practice: you might include birth-visualisation, pelvic floor awareness, mini-meditation for postpartum.
Continue to sync with your obstetric care: if any changes in your risk status, adapt the plan.
Step 5: Post-labour continuation
Once your baby has arrived, and once cleared by your obstetrician (typically ~6 weeks for normal delivery, ~8–12 weeks for C-section) you can resume gentle walking + modified yoga + mind-body practice.
The walking habit you built in pregnancy becomes your postpartum “first movement ladder” - beneficial for recovery, mood and energy.
Continuing mind-body practices supports your transition into motherhood: bonding, sleep-management, body image, emotional resilience.
Why The Birthwave is your trusted partner in Chennai
If you are looking for a holistic gynaecologist in Chennai, a natural birth-friendly clinic, or a pregnancy wellness centre that supports walking + prenatal yoga + mind-body practices - here’s how The Birthwave stands out:
Led by me, Dr [Your Name], with 10+ years in obstetrics & gynaecology, and a deep commitment to holistic wellness.
We integrate movement & wellness into every stage: from prenatal consultation to birth preparation to postpartum follow-through.
We offer small-group prenatal yoga + walking meetups + mind-body sessions specifically designed for Chennai’s expectant mothers (adapting for climate, urban lifestyle, cultural realities).
Our ethos: you are not just a patient - you are a mother-to-be, a whole person. Your body, mind, emotions, lifestyle, birth vision all matter.
We support natural & low-intervention birth pathways where safe and desired, but always prioritise safety.
Postpartum support: recovery, movement, emotional wellbeing, mother–baby bonding are integral to our programme.
By choosing The Birthwave, you are choosing a pregnancy journey that empowers you, supports you, and honours your body’s innate wisdom. If you’re ready to step into this kind of care, schedule a consultation with us.
FAQs: Common concerns & how to navigate them
Q: “I’ve never done yoga before - is prenatal yoga safe for me?” A: Yes, absolutely - provided the instructor is trained in prenatal yoga and your obstetrician gives the go-ahead. Prenatal yoga is modified for beginners, is gentle and focuses on safe alignment, breathing and movement. Many mothers start for the first time during pregnancy and reap the benefits.
Q: “I’m already in my third trimester - is it too late to start walking and prenatal yoga?” A: Not at all. While earlier is ideal, it’s never too late to begin. Starting walking and mind-body practices now will still support your labour preparation, posture, body comfort and emotional readiness. Just speak with your obstetrician about any specific limitations. At The Birthwave we build late-trimester plans that are safe and effective.
Q: “What if I develop a complication (e.g., gestational diabetes, hypertension) - can I still do walking/yoga?” A: In most cases yes, but you’ll need closer supervision. Walking is often one of the safest activities. Prenatal yoga may be adapted further or temporarily paused depending on your specialist’s advice. At our clinic we collaborate with you and your medical team to adapt the plan so movement becomes a support, not a risk.
Q: “How do I find time for walking/yoga when I’m busy or already caring for other children/work in Chennai?” A: Great question. Here are some realistic hacks:
Pair walking with daily errands: park a little further, take stairs, walk the local temple or beach promenade (if accessible).
Use early morning or evening slots when traffic/noise is manageable.
For yoga: even 10 minutes at home counts - we provide short guided videos for our clients.
Combine walking with partner time: “walk and talk” about your baby, your hopes, your day.
Prioritise yourself: your wellness is not optional - investing in your well-being now pays huge dividends for your birth, your recovery, your motherhood.
Success Story: How this works in real life
Let me share a recent story (names changed) from The Birthwave to illustrate how walking + prenatal yoga + mind-body practices can truly transform the pregnancy & birth experience.
Case: “Sangeetha” (Chennai, first baby) Sangeetha came to us at ~14 weeks, anxious and uncertain. She said: “I’m scared of labour, I’ve heard horror stories, I’m always tired, my back aches, and I don’t know how I’ll manage once the baby comes.”
We began with:
A walking plan: 20 minutes 4-5 times/week on the Marina Beach promenade (when weather allowed) or indoor mall corridor if rainy.
Prenatal yoga class once a week + home-session of 10 minutes breathing/pelvic floor 3 times/week.
Mind-body coaching: 5-minute daily visualisation “meeting my baby”, weekly group session with other expectant mums (sharing stories, movement, breathing).
By the 32nd week she told me: “I feel stronger, my back pain is better, I’m sleeping better and I’m less afraid of labour.” At 39 weeks she had a spontaneous labour, used upright positions, minimal pain-medication, and held her baby seconds after birth with tears of joy and relief. She later said: “Walking and yoga made the difference - I felt in control, I felt connected to my body and my baby.”
Stories like Sangeetha’s are why I believe so deeply in walking + prenatal yoga + mind-body practices - and why we embed them into The Birthwave’s programmes.
Conclusion & Your Invitation
In summary:
Pregnancy is not merely a physiological process - it’s a full-spectrum transformation of body, mind and spirit.
Walking and prenatal yoga are foundational tools that support your body, boost your stamina, reduce discomfort, enhance your birth preparation and enrich your emotional experience.
Mind-body practices tie everything together: movement + breath + awareness = empowered pregnancy, respectful birth, smoother recovery.
The data backs it: Indian survey results show 73.1% of expecting mothers rely on yoga & walking for a healthy pregnancy.
At The Birthwave, we guide you through this integrated path - and we’d be honoured to walk this journey with you.
If you are expecting (or planning), and you feel drawn to a pregnancy and birth experience that is holistic, empowered, supportive, joyful, I invite you to schedule a consultation with us at The Birthwave in Chennai. Let’s design your personalised wellness-and-birth roadmap: walking regime, prenatal yoga plan, mind-body preparation, birth preferences, postpartum transition.
Click here to book your consultation → https://thebirthwave.com/contact-us/ Or call us at +91 9363031925 Visit us at 8/15, Mahalingapuram Main Rd, Mahalingapuram, Nungambakkam, Chennai, Tamil Nadu 600034
Your body is wise. Your baby is ready. With the right movement, the right mindset and the right team, you can step into this pregnancy with calm confidence - and welcome your baby with strength, connection and joy.
Here’s to your empowered pregnancy, supported birth and radiant motherhood.
With warm regards, Dr. Santoshi Nandigham Holistic Obstetrician & Gynaecologist Founder, The Birthwave, Chennai
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