Prenatal Yoga Classes and Ayurveda in Bangalore for Back Pain, Sciatica, and Pregnancy Support

Expert-Led Natural Relief for Back Care, Pelvic Pain, and Postpartum Recovery Tips

Pregnancy is a journey filled with excitement, anticipation, and change. But let’s be real—it also comes with backaches, swollen feet, mood swings, and restless nights. Your body’s working overtime, and you deserve care that truly supports you. That’s where prenatal yoga and Ayurveda come in—not just as practices, but as nurturing companions through every trimester. Imagine gentle movements easing your discomfort, mindful breathing calming your stress, and Ayurvedic therapies restoring balance from the inside out. At Wellness Garden, an online holistic wellness platform based in Bangalore, we connect you with expert-led prenatal yoga classes and traditional Ayurvedic care, focusing on natural therapies for pain management and preventive care, helping you feel strong, supported, and ready for motherhood—because a healthy, happy you means a healthy, happy baby.

How Natural Pregnancy Therapies Are Essential for Mother and Baby’s Health?

“A mother’s body is the baby’s first home. Nourishing it with care, movement, and rest lays the foundation for a lifetime of health.”– Dr. Aviva Romm, MD, Integrative Medicine & Women’s Health Expert

Pregnancy isn’t just about doctor visits—it’s a life-changing experience that affects both the mother and baby’s health. But with long work hours, stress, and busy schedules, many women struggle to find time for self-care. Unlike earlier generations, where rest and family support were a big part of pregnancy, modern life often makes it harder to slow down. This can make pregnancy feel exhausting, both physically and emotionally.

A 2022 study found that 72% of Indian women deal with back pain during pregnancy, and nearly 60% say it gets worse in the third trimester. But it’s not just about body aches. Poor posture, lack of sleep, and constant fatigue can make recovery after childbirth much harder. Research also shows that too much stress during pregnancy can increase the chances of premature birth and low birth weight. That’s why taking a more holistic approach to prenatal care is so important.

Common Pregnancy Discomforts

There are some discomforts—often dismissed as normal—can indicate deeper imbalances:

• Lower Back & Tailbone Pain (Coccydynia) – Sitting for long hours weakens core muscles, leading to sharp pain when standing or moving.
• Round Ligament Pain – A sudden pulling sensation in the lower belly, triggered by increased body strain.
• Hip & Knee Stiffness – Hormonal shifts loosen joints, leading to aches after prolonged standing or walking.
• Mood Swings & Anxiety – A combination of hormonal fluctuations, physical discomfort, and daily stress.
• Fatigue & Restless Sleep – Increased screen time and disrupted routines lead to exhaustion and poor rest.
• Nausea & Vomiting – Hormonal changes and heightened sensitivity to smells contribute to morning sickness and digestive discomfort.

Discover Natural Relief During Pregnancy Through Yoga and Ayurveda

Modern pregnancy care is shifting beyond conventional treatments, with more women embracing natural, time-tested therapies that nurture both body and mind. Prenatal yoga classes  and Ayurvedic therapies work together, offering gentle yet effective relief from common pregnancy discomforts. These practices help mothers feel more balanced, energized, and prepared for childbirth.

Prenatal Yoga: Strength, Stability & Stress Relief

Prenatal yoga classes  integrates gentle movements, breathwork, and mindful relaxation to support a healthy pregnancy. Just 30 minutes a day can enhance circulation, reduce swelling, and maintain pelvic alignment for a smoother delivery. Practicing in the morning or early evening, preferably before meals, maximizes benefits. It’s important to listen to your body, modify poses as needed, and pause if any discomfort arises.

Certain poses specifically target lower back pain, hip stiffness, and sciatica, while others improve pelvic flexibility and strength for labor. Cat-Cow supports spinal mobility, Butterfly Pose improves hip flexibility, and Supported Child’s Pose relieves tension in the lower back. Modified Warrior II strengthens the legs and stabilizes the pelvis, while Side-Lying Savasana promotes relaxation and deep breathing. A consistent, mindful practice helps manage discomfort, improve posture, and prepare the body for childbirth.

Ayurvedic Therapies: Nurturing the Body & Mind

Ayurveda and yoga work together to ease pregnancy-related discomforts, offering gentle yet effective care. Targeted therapies help expecting mothers feel stronger, calmer, and more at ease.

Abhyanga (Herbal Oil Massage) with coconut or sesame oil loosens tight muscles, enhances circulation, and melts away stress, creating deep relaxation. Pizhichil (Rejuvenating Oil Therapy), where warm herbal oil is steadily poured over the body, alleviates joint stiffness, combats exhaustion, and replenishes energy as the body adjusts to added weight. For persistent lower back pain or sciatica, Kati Basti (Lower Back Oil Therapy) provides deep relief by nourishing tense muscles and improving spinal comfort. Shirodhara (Calming Oil Therapy), a continuous stream of warm oil over the forehead, soothes the nervous system, encourages restful sleep, and relieves emotional strain.

As pregnancy progresses, each stage calls for specific care. In the early months, Ayurveda heal nausea, supports digestion, and restores vitality. By the second trimester, it cools the body, prevents heartburn, and stabilizes mood. As the final weeks approach, these therapies prepare the body for childbirth, ease tension, and promote flexibility for a smoother experience.

A 2023 study found that regular pregnancy massages reduce delivery complications by 30% and support postpartum recovery. By combining prenatal yoga with Ayurvedic therapies, women experience reduced discomfort, emotional stability, and a stronger, healthier pregnancy.

Finding Trusted Ayurvedic & Yoga Centres In Bangalore

At Wellness Garden, we connect you with trusted prenatal yoga classes and Ayurvedic therapy centres, ensuring expert guidance and holistic care throughout your pregnancy. These certified and experienced centres offer both in-person sessions for hands-on support and virtual programs for flexibility, allowing you to choose what suits your lifestyle best.

Aayana Yoga Academy (Wellness Center, Jayanagar)

A well-known yoga center offering personalised prenatal and postnatal yoga sessions to support expecting and new mothers.

• Specializes in Power Yoga, Hatha Yoga, and Pranayama
• Focus on relaxation, meditation, and posture correction
• Classes designed for strength, flexibility, and stress relief, with sessions available daily online & offline with starting from ₹300 per session.

Sri Sri Ayurveda Hospital (Integrated Hospital, Kanakapura Road)

A trusted centre for natural pregnancy care, offering Ayurvedic therapies and personalised guidance for every stage of motherhood.

• Specialises in Pre-conceptual care (Garbhadhana Samskara), Prenatal care (Garbhini Samskara), and Postnatal care (Sutika Samskara)
• Supports fertility, pregnancy wellness, and postpartum recovery
• Blends Ayurveda with modern integrative approaches for maternal health, with sessions available online & offline.

Chaitanya Wellness (Wellness Center, Hosa Road)

A dedicated wellness space offering prenatal yoga classes, personalised sessions to support expecting mothers.

• Helps with back pain, headaches, and shortness of breath while improving blood circulation
• Offers tailored prenatal yoga, personal yoga sessions, and studio-based classes
• Provides both online and offline sessions for flexibility and convenience.

AyurVaid Hospital (Ayurvedic Hospital, Domlur)

A leading Ayurvedic hospital offering specialised prenatal back care based on classical Ayurveda principles, with personalised treatment plans for maternal health.

• Provides tailored Ayurvedic therapies for pregnancy discomforts like back pain, gestational diabetes, and water retention
• Focuses on natural treatments, including personalized diet, lifestyle guidance, and herbal medicines
• Offers holistic consultations starting at ₹1000, available both online and offline

Travancore Ayurveda ( Wellness Center, CV Raman Nagar)

• A trusted Ayurvedic centre specialising in prenatal and postnatal care, offering natural treatments to support maternal health.
• Strengthens the spine, reduces stretch marks, and enhances postpartum recovery
• Provides therapies like Panchakarma, personalized diet plans, yoga, and meditation for pregnancy wellness
• Offers both online and offline consultations for expecting and new mothers.

Amruth Ayurvedic Center (Day Clinic, Basavanagudi )

• A trusted Ayurvedic clinic offering specialized 60 years experience in care for mothers before and after childbirth.
• Provides personalised prenatal and postnatal treatments to support maternal health
• Expertise in infertility care and weight management for postpartum recovery
• Uses self-prepared classical medicines and Panchakarma therapies for holistic healing.

Bodhi School of Yoga (Wellness Center, IndiraNagar )

• A dedicated space for maternal wellness, offering an RPYT-certified pregnancy yoga curriculum.
• Provides Power Yoga Classes, Hatha Yoga Classes, and relaxation techniques to support pregnancy health.
• Led by expert Prarthana Patel, with 90-minute sessions available in both online and offline formats.
• Follows evidence-based yoga practices to ease pregnancy discomforts like back pain and swelling.

Ashish Yoga Fitness (Wellness Center, Brookefield)

• A dedicated prenatal yoga classes offering specialised prenatal sessions to support physical and mental well-being.
• Focuses on Yoga Asanas, Mantra-Japa Meditation, and Pranayama
• Helps with back pain, sciatica, and overall flexibility during pregnancy
• Offers deep meditation techniques to reduce stress and enhance relaxation, with sessions available 24/7 online and offline.

Vivekananda Health Global (Wellness Center, HSR Layout)

A centre combining modern science with traditional healing for maternal wellness.

• 
• Offers prenatal yoga, Ayurvedic therapies, and consultations for pregnancy care, with pricing starting at ₹400 per session
• Follows evidence-based integrative medicine approaches for pain and stress management
• Provides personalised guidance for common pregnancy concerns like back care and swelling, available in both online and offline sessions

Yogakulam Academy (Wellness Center, Ganganagar )

• A holistic academy offering an 85-hour traditional yoga program focused on breathwork, posture, and Ayurvedic healing.
• Includes pranayama/breathing exercises, Carnatic chantings, Sitting Asanas, and Supine Asanas, with the integration of Ayurvedic herbs.
• Offers 1-month offline sessions and 10-day online sessions, with morning and evening batches available.
• Pricing starts at ₹700 per session, making authentic yoga practices accessible for all.

Postpartum Healing at Home with Yoga & Ayurveda

“The body takes about 45 days to heal after childbirth,” says Dr. Meenakshi Gupta, Gynaecologist, 18 years experience. 

During this time, new mothers often deal with back pain, weight gain, fatigue, hair fall, and hormonal changes. A few simple habits can help recovery feel smoother:

• Gentle Yoga for Strength: Poses like Pelvic Tilts and Bridge Pose help with core strength, back pain, and pelvic recovery.
• Daily Oil Massage: Applying warm coconut or sesame oil before a bath improves circulation, reduces stretch marks, and relaxes muscles.
• Herbal Drinks for Digestion: Jeera-Ajwain-Saunf water or a spoon of Triphala at night can ease bloating and boost metabolism.
• Hair & Skin Care: Bhringraj oil helps with hair fall, while Aloe Vera gel soothes stretched skin.
• Stress & Hormone Balance: Herbs like Shatavari and Ashwagandha support mood, energy, and sleep.
• Homemade Detox Scrub: A mix of chickpea flour (besan), turmeric, and milk tones the body and improves circulation.

These simple, natural steps can make postpartum recovery easier and help new moms regain strength with less stress.

End Note

At Wellness Garden, we believe that pregnancy wellness should go beyond temporary relief—it should prepare women for a pain-free, empowered motherhood. That’s why we help women in Bangalore find:

• Personalised Ayurvedic pregnancy treatments
• Expert-led postnatal & prenatal yoga classes
• Holistic pain management therapies for mothers

Motherhood should be a journey of strength, not suffering. If you’re in Bangalore, explore how Yoga & Ayurveda can support you today.