The practice of pilates during pregnancy seems to have piqued interest more recently but is it really what is needed for a good birth?

Senior Bliss Baby Yoga teacher & trainer Claire Holloway explores just how pilates and yoga compare during pregnancy, recognising the significant shift required that strength alone cannot provide: the power of surrender.

Whether it is the current obsession with lacing up for a marathon or the surge in those tackling their first gruelling HYROX fitness race, it has become common to “train” for almost anything.

This high-performance mindset has naturally extended to the journey of motherhood, where Pilates has become popular for its emphasis on core stability and pelvic floor tone. But as we transition into the sacred final weeks of pregnancy, a significant shift in focus is required. While Pilates is a powerful ally for postnatal recovery, the act of giving birth demands a quality that strength alone cannot provide: the power of surrender.

The Problem with “Control”

Joseph Pilates originally termed his method “Contrology,” a system designed for the mind to exert absolute control over every muscle through precision and concentration [1]. In the context of a workout, this is empowering. In the context of labor, it can be a hindrance.

Birth is a beautifully involuntary, autonomic event [2]. Attempting to “control” or “brace” against the powerful forces of the uterus can lead to a state of muscular resistance. A landmark study by Yousefi Ghandali et al. [4] found that while Pilates significantly reduces labour pain intensity and shortens the second stage, it showed no statistically significant difference in the rates of episiotomy or the mode of delivery (vaginal or c-section) compared to control groups.

The Yoga Advantage: Sthira Sukham

Yoga offers a different physiological and philosophical roadmap. One of yoga’s foundational principles for asana (postural) practice is Sthira Sukham Asanam (Yoga Sutra 2.46). The late B.K.S. Iyengar, one of the world’s most revered yoga masters, translated this as “perfect firmness of body, steadiness of intelligence, and benevolence of spirit” [5].

While Pilates focuses heavily on Sthira (firmness and bracing), Yoga prepares the birthing person for the interplay between that steadiness and Sukham – a state of “good space” or ease. In Iyengar’s view, sthiram represents truth and goodness, while sukham is the ability to remain content and soft even amidst intense sensation [5].

This philosophy leads to Ishvara Pranidhana, the practice of surrendering to a higher reality or the natural flow of life. Iyengar explains that this is not passivity, but the “surrender… of the ego itself” [6]. Similarly, the great T.K.V. Desikachar taught that yoga is the process of unifying the body, breath, and mind to reach what was previously unattainable [7]. In the birth room, this means letting go of the ego’s need to “manage” the labor and instead trusting the body’s innate, evolutionary intelligence. You can explore more about this philosophy in our online course Practical Yoga Philosophy for Parenthood.

Instead of bracing the core, prenatal yoga focuses on taking pelvic muscles through their full range of motion, which includes both strengthening and lengthening. This softening into strength has measurable clinical protection. While no “head-to-head” randomised controlled trial currently compares the two modalities directly, independent research paints a clear picture.

Research by Yekefallah et al. [8] demonstrated that women who practiced yoga during pregnancy had significantly higher rates of spontaneous vaginal delivery (82.9% vs. 65.7% in control groups) and a dramatic reduction in the severity of episiotomies, along with the reduction in duration of labour as demonstrated with comparable pilates research [8].

This is supported by a second study by Bolanthakodi et al. [9], which demonstrated that women practicing yoga had significantly more normal vaginal deliveries and fewer c-sections compared to those receiving standard care. Yoga does more than just lower pain; it prepares the body to open for birth.

Surrender as Your Greatest Strength

What makes yoga so unique is the interplay between philosophical reflection and physical implementation. Through active birth poses like Malasana (squatting) and Marjaryasana (Cat/Cow), we are rehearsing the very positions that allow the pelvis to widen and the pelvic floor to release [2; 10]. When paired with Pranayama (breath), these postures become a meditation in motion, allowing the body to move instinctively while the mind remains a steady anchor (Integral Yoga Magazine, n.d.).

Achieving this requires Tapas – the dedicated “inner fire” or discipline to practice consistently  [5]. Yet, in the context of birth, Tapas isn’t always about “doing” or exerting effort. Often, the highest form of discipline is the practice of non-intervention: the dedicated choice to stop bracing and instead let go. 

Our group 6 prenatal yoga poses as outlined in our online Prenatal Yoga Teacher Training, are specifically designed for this delicate balance and preparation for birth, encouraging surrender on an emotional and physical level.

As you prepare for your journey from “Womb to World,” remember: you don’t need to force your birth. You simply need to open the space to receive your baby.

 

References

[1] Sohl Studio. (n.d.). Health benefits of Pilates backed by science. Retrieved from https://sohlstudio.com.au/health-benefits-of-pilates-backed-by-science/

[2] Balaskas, J. (1992). New Active Birth: A Concise Guide to Natural Childbirth. Thorsons.

[3] Zaman, A. Y. (2023). Obstetric, maternal and neonatal outcomes of pilates exercise during pregnancy: A meta-analysis. Journal of Clinical Obstetrics, Gynecology and Pregnancy, 10(1). https://doi.org/10.29333/jcogp/12234

[4] Yousefi Ghandali, N., Iravani, M., Habibi, A., & Cheraghian, B. (2021). The effectiveness of a Pilates exercise program during pregnancy on childbirth outcomes: A randomized controlled clinical trial. BMC Pregnancy and Childbirth, 21(1), 480. https://doi.org/10.1186/s12884-021-03922-2

[5] Iyengar, B. K. S. (2002). Light on the Yoga Sutras of Patanjali. Thorsons. (Original work published 1993).

[6] Iyengar, B. K. S. (2005). Light on Life: The Yoga Journey to Wholeness, Inner Peace, and Ultimate Freedom. Rodale.

[7] Desikachar, T. K. V. (1995). The Heart of Yoga: Developing a Personal Practice. Inner Traditions International.

[8] Yekefallah, L., Namdar, P., Dehghankar, L., Golestaneh, F., Taheri, S., & Mohammadkhaniha, F. (2021). The effect of yoga on the delivery and neonatal outcomes in nulliparous pregnant women in Iran: A clinical trial study. BMC Pregnancy and Childbirth, 21(1), 351. https://doi.org/10.1186/s12884-021-03794-6

[9] Bolanthakodi, C., Raghunandan, C., Saili, A., Mondal, S., & Saxena, P. (2018). Prenatal yoga: Effects on alleviation of labor pain and birth outcomes. Journal of Alternative and Complementary Medicine, 24(12), 1181-1188. https://doi.org/10.1089/acm.2018.0079

[10] Child Development Info. (n.d.). Active Birth: The Power of Upright Positions. Retrieved from https://childdevelopmentinfo.com/child-development/preparing_for_birth/active_birth/