Pregnancy is often described as one of the most transformative phases in a woman’s life — a journey filled with joy, vulnerability, strength, and profound change. For Riya Ajmera, a renowned prenatal and fertility yoga expert, this experience became deeply personal and enlightening.
In this candid conversation, Riya opens up about her pregnancy journey, the role yoga and breathwork played in preparing her for labor, the beauty of traditional postnatal healing, and the biggest lessons motherhood continues to teach her.
Her story is a gentle reminder that pregnancy is not about perfection — it is about presence, trust, and embracing each phase with grace.
“My Pregnancy Became My Biggest Teacher”
As a prenatal yoga expert, did your experience of pregnancy differ from what you had imagined?
Honestly, my pregnancy experience was very different from what I had imagined. As a prenatal yoga teacher, I understood pregnancy professionally, but when you actually go through it yourself, you realise how deeply personal the journey truly is.
There were so many little moments no one talks about enough — hearing my baby’s heartbeat for the first time during the scan, or watching my husband slowly transform into a caring and protective father-to-be. Sometimes, I would become emotional for no apparent reason.
Pregnancy taught me many new things, but most importantly, it made me more empathetic and deeply connected to the journeys of other women. I genuinely feel my own pregnancy became my biggest teacher.
Yoga & Nine-month Journey
How did yoga support you during your nine-month journey?
Yoga truly became my biggest support system during pregnancy. My mornings always began with gentle yoga, and it made a huge difference in how I felt throughout the day. I hardly experienced backaches, joint pain, or extreme fatigue, and I felt fresher, more active, and more mindful overall.
During pregnancy, my mind felt much more restless than usual, so I made pranayama and meditation a regular part of my evenings. Even 30 minutes daily helped me feel calmer and mentally relaxed.
Pregnancy also gave me something I hadn’t had in years — time for myself. Before this phase, life was always filled with back-to-back classes and work commitments. This journey taught me to slow down and truly listen to my body.
The Importance of Listening to Your Body
Yoga asanas that helped you the most during pregnancy
There wasn’t one particular asana that helped me the most because I never believed in forcing myself into the same routine every day. I always listened to my body and practiced accordingly.
However, one thing I never skipped throughout my pregnancy was stretching. Even while travelling or on days when I couldn’t do a complete yoga session, I made sure to include a few gentle stretches. Some days it was chair yoga, some days pelvic-focused movements, and sometimes just simple standing exercises.
I truly believe consistency and body awareness matter more than doing anything intense.
Breath-work During Labor
How did breath-work help during labor and delivery?
Honestly, during active labor, the two things that truly helped me were Lamaze breathing and my husband’s support. I had actually made my husband learn the breathing techniques with me because I knew there could be moments during intense pain when I might forget or lose focus.
There were times when he simply reminded me to breathe, and that instantly helped calm me down. I genuinely feel breathwork made a huge difference during labor and helped me handle contractions much better.
Preparing Mentally for Labor
How did you prepare yourself for labor?
Even after being a prenatal yoga teacher, I honestly feel nobody can fully prepare you for labor pain. No matter how many books you read or videos you watch, the experience is completely different.
One thing that really helped me mentally was visualization. A few days before delivery, I visited the labor room and observed everything. After that, I would repeatedly visualize the entire process in my mind — myself staying calm, my doctors and nurses are encouraging me, the delivery going smoothly, and finally, the beautiful moment of seeing my baby for the first time.
I also remembered something my teacher once told me: during labor, if the mother becomes too scared or stressed, the baby feels it too. You still have doctors, nurses, and family supporting you, but your baby only has you in that moment. That thought stayed with me throughout labor and helped me remain calm and connected.
Traditional Healing & Postnatal Recovery
How did you approach postnatal recovery and healing?
Riya approached my postnatal recovery in a very traditional way. I lost around 12 kilos within one month postpartum and gradually returned to my original weight, but for me, healing was never just about weight loss.
In our home, the first 40 days after delivery are known as the “japa” period. It’s a phase where the new mother is simply meant to rest, heal, and be cared for. This includes daily massages, homemade Ayurvedic preparations, and simple, nourishing foods like daliya and khichdi.
I truly believe this phase is extremely important because after delivery, it almost feels like your body is born again. How you care for yourself during this period can impact your health for years to come. I followed these traditional practices, allowed my body proper rest, and gave myself time to heal fully.
Riya Ajmera on Breaking Pregnancy & Yoga Myths
What is one myth about pregnancy and yoga you would like to break?
One myth about pregnancy I would love to break is around cravings. Personally, I feel that many times it’s not actual cravings, but more the fear that once the baby arrives, you may not be able to enjoy certain foods as freely again — and we end up calling that a craving.
People also love linking cravings with the baby’s gender, like sweet cravings meaning a girl and salty cravings meaning a boy, but honestly, nothing like that happened with me. Every pregnancy experience is unique.
And regarding yoga, I still receive many messages asking whether yoga is safe during pregnancy or whether someone can begin yoga even if they’ve never practiced before. With proper guidance and a doctor’s approval, prenatal yoga can be extremely safe and beneficial during pregnancy.
Lessons from Motherhood
What are the biggest lessons your pregnancy and motherhood journey taught you about yourself?
“This journey has honestly just begun for me, and I know I still have so much to learn. One thing pregnancy and motherhood taught me is that I don’t need to chase the idea of being the “perfect mom” who knows everything,” adds Riya. It’s a journey where both my baby girl and I are learning something new every single day and growing together over time.
I’ve also learned not to compare my journey with anyone else’s. Every pregnancy, every mother, and every baby is different. These phases pass so quickly — one day you’re pregnant, and before you realise it, your baby is already growing up.
Of course, there are challenges along the way, but I always remind myself that this is a dream many women are praying for. And that thought fills me with gratitude for every moment.
For every expecting mother, Riya Ajmera’s message is simple yet powerful: trust your body, slow down, stay present, and allow yourself the grace to grow through the journey.