Oleh: Putri Rhadiyah, S.ST., M.Keb.

Jurusan Kebidanan

(Pangkal Pinang, 7 November 2025)

Kehamilan adalah proses fisiologis yang alami, namun bukan berarti tanpa tantangan. Terutama pada trimester III (minggu ke-28 hingga kelahiran), banyak ibu hamil mulai mengalami peningkatan keluhan fisik dan psikologis. Beban janin yang semakin berat, perubahan postur tubuh, tekanan pada kandung kemih dan diafragma, serta fluktuasi hormonal menyebabkan serangkaian ketidaknyamanan seperti nyeri punggung dan pinggang, sering buang air kecil, nyeri ulu hati (heartburn), kelelahan ekstrem, sesak napas ringan, serta gangguan tidur. Di sisi lain, secara psikologis, ibu kerap dilanda kecemasan, stres, rasa takut menghadapi proses persalinan, bahkan gejala depresi ringan hingga sedang.

Jika dibiarkan tanpa intervensi, ketidaknyamanan ini tidak hanya mengurangi kualitas hidup ibu, tetapi juga berpotensi mengganggu kesehatan janin. Stres kronis selama kehamilan diketahui meningkatkan kadar kortisol maternal, yang dapat mengganggu aliran darah plasenta, memengaruhi pertumbuhan janin, bahkan meningkatkan risiko persalinan prematur dan komplikasi perinatal (Aprillia, 2017; Sumi et al., 2023). Oleh karena itu, pendekatan terapeutik yang aman, nonfarmakologis, dan berkelanjutan sangat dibutuhkan, salah satunya adalah yoga pranatal. Yoga pranatal bukan sekadar modifikasi gerakan yoga biasa, melainkan sebuah pendekatan holistik yang dirancang khusus untuk memenuhi kebutuhan fisik, emosional, dan spiritual ibu hamil. Ia mengintegrasikan tiga komponen utama: asana (gerakan tubuh ringan dan aman), pranayama (latihan pernapasan terkontrol), serta dhyana atau relaksasi meditatif. Ketiganya bekerja sinergis untuk memperkuat otot inti (terutama panggul dan punggung bawah), meningkatkan fleksibilitas sendi, menyeimbangkan sistem saraf otonom, serta menurunkan respons stres tubuh.

Berdasarkan scoping review terhadap delapan studi terkemuka (2019–2023) dari database ProQuest, ScienceDirect, SAGE, dan Cochrane (Rhadiyah dkk., 2023), terdapat bukti kuat bahwa yoga pranatal memberikan dampak positif signifikan pada ibu hamil trimester III. Pertama, yoga pranatal terbukti meningkatkan kualitas tidur. Azward dkk. (2021) menemukan bahwa ibu hamil yang mengikuti empat sesi yoga dalam dua minggu mengalami peningkatan nyata pada skor Pittsburgh Sleep Quality Index (PSQI). Hal ini dikaitkan dengan efek relaksasi dari teknik pernapasan dalam dan gerakan peregangan yang melepaskan ketegangan otot, khususnya di daerah lumbal dan diafragma di dua area utama yang sering menimbulkan rasa tidak nyaman di malam hari.

Kedua, intervensi ini efektif dalam menurunkan gejala kecemasan dan depresi. Sulastri dkk. (2021) melaporkan bahwa skor kecemasan (diukur dengan Hamilton Anxiety Rating Scale/HARS) pada ibu primigravida maupun multigravida mengalami penurunan bermakna setelah delapan sesi yoga ringan. Sementara itu, Kiki Reski dkk. (2021) menunjukkan bahwa skor depresi (Beck Depression Inventory-II/BDI-II) juga turun signifikan, disertai peningkatan kadar serotonin yaitu hormon yang berperan dalam suasana hati stabil dan kesejahteraan emosional. Ketiga, yoga pranatal memberikan relief nyeri punggung bawah yang merupakan keluhan paling umum dan mengganggu di akhir kehamilan. Mu’alimah (2021) mencatat penurunan skor nyeri rata-rata dari 4,69 menjadi 2,50 setelah intervensi yoga dua kali seminggu selama tiga minggu. Penurunan ini tidak hanya bersifat subjektif, tetapi juga didukung oleh perbaikan biomekanik: postur tubuh yang lebih seimbang, peningkatan kekuatan otot transversus abdominis, serta penurunan tekanan pada sendi sacroiliaka.

Keempat, manfaatnya meluas hingga ke proses persalinan. Studi Yuliani & Andarwulan (2022) menemukan bahwa ibu hamil yang rutin berlatih yoga pranatal mengalami durasi kala II (fase pengeluaran bayi) rata-rata hanya 21,7 menit, dibandingkan 42,8 menit pada kelompok kontrol. Perbedaan ini sangat signifikan secara statistik (p = 0,000). Penjelasannya tidak hanya terletak pada peningkatan kekuatan dan koordinasi otot dasar panggul, tetapi juga pada kesiapan psikologis: ibu yang berlatih yoga cenderung lebih tenang, fokus, dan percaya diri saat menghadapi kontraksi.

Lebih jauh lagi, studi observasional dan uji coba terkontrol acak (RCT) oleh Holden dkk. (2019) menunjukkan bahwa yoga pranatal meningkatkan mobilitas, keseimbangan, dan kesejahteraan umum ibu hamil. Sebagai tenaga kesehatan, khususnya bidan, kita memiliki tanggung jawab strategis untuk mempromosikan intervensi berbasis bukti seperti ini. Integrasi yoga pranatal ke dalam layanan antenatal, melalui penyuluhan, demonstrasi ringan di kelas ibu hamil, atau kolaborasi dengan instruktur bersertifikat. Yoga pranatal mengajarkan bahwa kehamilan bukanlah kondisi patologis yang perlu “diperbaiki”, melainkan transisi alami yang memerlukan dukungan bijak. Ia mengundang ibu untuk kembali mendengar tubuhnya, bernapas dengan penuh kesadaran, dan membangun hubungan penuh kasih dengan diri sendiri dan janin yang dikandung.

 

DAFTAR PUSTAKA

Andarwulan, S., & Hubaedah, A. (2021). Relationships yoga therapy for insomnia in the Surabaya Asthma Yoga Group. JI-KES (Jurnal Ilmu Kesehatan), 4(2), 66–70. https://doi.org/10.33006/ji-kes.v4i2.199

Aprillia, Y. (2017). Gentle birth balance: Persalinan holistik, mind, body and soul (Vol. II). Penerbit Buku Kesehatan.

Azward, H., Ramadhany, S., Pelupessy, N., Usman, A. N., & Bara, F. T. (2021). Prenatal yoga exercise improves sleep quality in the third trimester of pregnant women. Gaceta Sanitaria, 35, S258–S262. https://doi.org/10.1016/j.gaceta.2021.10.030

Bakri, K. R. R., Usman, A. N., Syamsuddin, S., Idris, I., & Limoa, E. (2021). The effectiveness of gentle prenatal yoga on the recovery of depression level in pregnant women aged. Gaceta Sanitaria, 35, S310–S313. https://doi.org/10.1016/j.gaceta.2021.10.042

Corrigan, L., Moran, P., McGrath, N., Eustace-Cook, J., & Daly, D. (2022). The characteristics and effectiveness of pregnancy yoga interventions: A systematic review and meta-analysis. BMC Pregnancy and Childbirth, 22(1), 1–21. https://doi.org/10.1186/s12884-022-04474-9

Devia Rahayu, K., Dela Rosa, R., & Handayani, W. (2023). Effect of pregnancy yoga exercise on reducing anxiety of pregnant woman third trimester. The Journal of Palembang Nursing Studies, 2(1), 50–59. https://doi.org/10.55048/jpns.v2i1.77

Dunkel Schetter, C. (2011). Psychological science on pregnancy: Stress processes, biopsychosocial models, and emerging research issues. Annual Review of Psychology, 62, 531–558. https://doi.org/10.1146/annurev.psych.093008.100523

Holden, S. C., Manor, B., Zhou, J., Zera, C., Davis, R. B., & Yeh, G. Y. (2019). Prenatal yoga for back pain, balance, and maternal wellness: A randomized, controlled pilot study. Global Advances in Health and Medicine, 8, 1–11. https://doi.org/10.1177/2164956119870984

Irianti, B. (2014). Asuhan kehamilan berbasis bukti (H. F., Ed.). CV Sagung Seto.

Kwon, R., Kasper, K., London, S., & Haas, D. M. (2020). A systematic review: The effects of yoga on pregnancy. European Journal of Obstetrics & Gynecology and Reproductive Biology, 250, 171–177. https://doi.org/10.1016/j.ejogrb.2020.03.044

Mu’alimah, M. (2021). The effect of prenatal yoga on back pain in third trimester of pregnant women. Jurnal Kebidanan, 10(1), 12–16. https://doi.org/10.35890/jkdh.v10i1.183

Rhadiyah, P., Heriyanti, S. W., Nurhayati, A., Nasution, N. A., Soraya, A., Herawati, A., Fitria, A., & Adnani, Q. E. S. (2023). Prenatal yoga's effectiveness in relieving third-trimester pregnancy discomfort: A scoping review. Jurnal Kesehatan Reproduksi, 14(3), 1671–1683. https://doi.org/10.22302/2233-8841.2-PB (Note: Sesuaikan DOI/link resmi jurnal jika sudah tersedia)

Sulastri, A., Syamsuddin, S., Idris, I., & Limoa, E. (2021). The effectiveness of gentle prenatal yoga on the recovery of anxiety level in primigravid and multigravid pregnant women. Gaceta Sanitaria, 35(Suppl. 2), S245–S247. https://doi.org/10.1016/j.gaceta.2021.10.072

Sumi, S. S., Suhartatik, S., La Isa, W. M., & Ernawati, E. (2023). Buku ajar keperawatan maternitas. Eureka Media Aksara.

Wagiyo, & Putrono. (2016). Asuhan antenatal, intranatal & neonatus: Fisiologis dan patologis. CV Andi Offset.

Yekefallah, L., Namdar, P., Hoseini, N., Dehghankar, L., Noorian, S., Golestaneh, F., & Taheri, S. (2021). The effect of yoga on the delivery and neonatal outcomes in nulliparous pregnant women. Practising Midwife, 24(7), 24–30. https://doi.org/10.55975/vhwk4106

Yuliani, N. R., & Andarwulan, S. (2022). Efficacy of prenatal yoga on second stage progress in third trimester pregnant women. International Journal of Clinical Inventions and Medical Sciences, 4(2), 56–61. https://doi.org/10.36079/lamintang.ijcims-0402.408

 

THE EFFECTIVENESS OF PRENATAL YOGA IN ALLEVIATING THIRD-TRIMESTER PREGNANCY DISCOMFORT

By Putri Rhadiyah, S.ST., M.Keb.,

Department of Midwifery

(Pangkal Pinang, November 7, 2025)

Pregnancy is a natural physiological process—yet it is rarely without challenges. Particularly during the third trimester (weeks 28 to birth), many expectant mothers experience a noticeable escalation in both physical and psychological discomfort. The increasing weight of the fetus, postural shifts, pressure on the bladder and diaphragm, and hormonal fluctuations collectively contribute to common complaints such as low back and pelvic pain, frequent urination, heartburn, overwhelming fatigue, mild shortness of breath, and disrupted sleep. Psychologically, this period is often marked by heightened anxiety, stress, fear of childbirth, and even symptoms of mild to moderate depression.

Left unaddressed, these discomforts do more than diminish the mother’s quality of life—they may compromise fetal well-being. Chronic maternal stress elevates cortisol levels, which can impair placental blood flow, affect fetal growth trajectories, and increase the risk of preterm birth and perinatal complications (Aprillia, 2017; Sumi et al., 2023). Therefore, safe, non-pharmacological, and sustainable therapeutic approaches are essential. Among them, prenatal yoga stands out as a powerful, evidence-based modality.

Prenatal yoga is far more than simply adapted physical postures. It is a holistic practice integrating three core elements: asanas (gentle, pregnancy-safe movements), pranayama (conscious breathing techniques), and dhyana (meditative relaxation). Together, these components strengthen the core and pelvic floor, enhance joint mobility, rebalance the autonomic nervous system, and dampen the body’s stress response—offering profound benefits across physical, mental, and emotional dimensions.

A recent scoping review by Rhadiyah et al. (2023), synthesizing eight high-quality studies (2019–2023) from ProQuest, ScienceDirect, SAGE, and Cochrane, reveals compelling evidence for the effectiveness of prenatal yoga in late pregnancy. First, prenatal yoga significantly improves sleep quality. Azward et al. (2021) demonstrated that women who completed four yoga sessions over two weeks showed marked improvements in Pittsburgh Sleep Quality Index (PSQI) scores. This effect is attributed to deep relaxation induced by rhythmic breathing and gentle stretching—particularly effective in releasing tension in the lumbar region and diaphragm, two primary sources of nocturnal discomfort.

Second, it is a potent tool for reducing anxiety and depressive symptoms. Sulastri et al. (2021) reported substantial decreases in Hamilton Anxiety Rating Scale (HARS) scores among both primigravid and multigravid women after eight sessions of gentle prenatal yoga. Similarly, Kiki Reski et al. (2021) documented significant reductions in Beck Depression Inventory-II (BDI-II) scores, accompanied by measurable increases in serum serotonin—highlighting yoga’s neurochemical impact on mood regulation and emotional resilience. Third, prenatal yoga offers meaningful relief from low back pain (LBP), one of the most prevalent and debilitating complaints in late pregnancy. Mu’alimah (2021) found that average pain intensity dropped from 4.69 to 2.50 after a three-week yoga intervention (twice weekly). This wasn’t merely subjective: biomechanical analyses showed improved posture, enhanced abdominal muscle activation, and reduced strain on the sacroiliac joints—indicating structural as well as symptomatic benefits. Fourth—and perhaps most clinically significant—prenatal yoga positively influences labor outcomes. Yuliani & Andarwulan (2022) observed that women who practiced prenatal yoga delivered in the second stage of labor in an average of 21.7 minutes, compared to 42.8 minutes in the control group (p = 0.000). This dramatic shortening reflects not only better pelvic muscle coordination and endurance but also superior psychological readiness: yoga cultivates mental clarity, breath control, and inner calm, enabling mothers to work with contractions rather than resist them.

Moreover, Holden et al. (2019), in a randomized controlled pilot trial, confirmed that prenatal yoga enhances mobility, balance, and overall maternal wellness—critical for fall prevention as the body’s center of gravity shifts. Meanwhile, Kwon et al. (2020), in a comprehensive systematic review, concluded that antenatal yoga is not only safe but also associated with reduced stress, elevated self-efficacy, and improved perinatal outcomes—with no adverse effects reported across all included studies.

As midwives and healthcare educators, we are uniquely positioned to champion this integrative approach. Incorporating prenatal yoga into routine antenatal care—through education, brief demonstrations during ANC visits, or collaborative programs with certified instructors at posyandu or clinics—embodies the principles of evidence-based, woman-centered, and preventive care. Ultimately, prenatal yoga invites women to reconnect with their bodies, breathe with intention, and cultivate a compassionate relationship with themselves and their growing babies. It reframes pregnancy not as a medical condition to be managed, but as a transformative journey to be honored—laying a foundation of strength, serenity, and resilience that extends far beyond childbirth.

 

REFERENCE

Andarwulan, S., & Hubaedah, A. (2021). Relationships yoga therapy for insomnia in the Surabaya Asthma Yoga Group. JI-KES (Jurnal Ilmu Kesehatan), 4(2), 66–70. https://doi.org/10.33006/ji-kes.v4i2.199

Aprillia, Y. (2017). Gentle birth balance: Persalinan holistik, mind, body and soul (Vol. II). Penerbit Buku Kesehatan.

Azward, H., Ramadhany, S., Pelupessy, N., Usman, A. N., & Bara, F. T. (2021). Prenatal yoga exercise improves sleep quality in the third trimester of pregnant women. Gaceta Sanitaria, 35, S258–S262. https://doi.org/10.1016/j.gaceta.2021.10.030

Bakri, K. R. R., Usman, A. N., Syamsuddin, S., Idris, I., & Limoa, E. (2021). The effectiveness of gentle prenatal yoga on the recovery of depression level in pregnant women aged. Gaceta Sanitaria, 35, S310–S313. https://doi.org/10.1016/j.gaceta.2021.10.042

Corrigan, L., Moran, P., McGrath, N., Eustace-Cook, J., & Daly, D. (2022). The characteristics and effectiveness of pregnancy yoga interventions: A systematic review and meta-analysis. BMC Pregnancy and Childbirth, 22(1), 1–21. https://doi.org/10.1186/s12884-022-04474-9

Devia Rahayu, K., Dela Rosa, R., & Handayani, W. (2023). Effect of pregnancy yoga exercise on reducing anxiety of pregnant woman third trimester. The Journal of Palembang Nursing Studies, 2(1), 50–59. https://doi.org/10.55048/jpns.v2i1.77

Dunkel Schetter, C. (2011). Psychological science on pregnancy: Stress processes, biopsychosocial models, and emerging research issues. Annual Review of Psychology, 62, 531–558. https://doi.org/10.1146/annurev.psych.093008.100523

Holden, S. C., Manor, B., Zhou, J., Zera, C., Davis, R. B., & Yeh, G. Y. (2019). Prenatal yoga for back pain, balance, and maternal wellness: A randomized, controlled pilot study. Global Advances in Health and Medicine, 8, 1–11. https://doi.org/10.1177/2164956119870984

Irianti, B. (2014). Asuhan kehamilan berbasis bukti (H. F., Ed.). CV Sagung Seto.

Kwon, R., Kasper, K., London, S., & Haas, D. M. (2020). A systematic review: The effects of yoga on pregnancy. European Journal of Obstetrics & Gynecology and Reproductive Biology, 250, 171–177. https://doi.org/10.1016/j.ejogrb.2020.03.044

Mu’alimah, M. (2021). The effect of prenatal yoga on back pain in third trimester of pregnant women. Jurnal Kebidanan, 10(1), 12–16. https://doi.org/10.35890/jkdh.v10i1.183

Rhadiyah, P., Heriyanti, S. W., Nurhayati, A., Nasution, N. A., Soraya, A., Herawati, A., Fitria, A., & Adnani, Q. E. S. (2023). Prenatal yoga's effectiveness in relieving third-trimester pregnancy discomfort: A scoping review. Jurnal Kesehatan Reproduksi, 14(3), 1671–1683. https://doi.org/10.22302/2233-8841.2-PB (Note: Sesuaikan DOI/link resmi jurnal jika sudah tersedia)

Sulastri, A., Syamsuddin, S., Idris, I., & Limoa, E. (2021). The effectiveness of gentle prenatal yoga on the recovery of anxiety level in primigravid and multigravid pregnant women. Gaceta Sanitaria, 35(Suppl. 2), S245–S247. https://doi.org/10.1016/j.gaceta.2021.10.072

Sumi, S. S., Suhartatik, S., La Isa, W. M., & Ernawati, E. (2023). Buku ajar keperawatan maternitas. Eureka Media Aksara.

Wagiyo, & Putrono. (2016). Asuhan antenatal, intranatal & neonatus: Fisiologis dan patologis. CV Andi Offset.

Yekefallah, L., Namdar, P., Hoseini, N., Dehghankar, L., Noorian, S., Golestaneh, F., & Taheri, S. (2021). The effect of yoga on the delivery and neonatal outcomes in nulliparous pregnant women. Practising Midwife, 24(7), 24–30. https://doi.org/10.55975/vhwk4106

Yuliani, N. R., & Andarwulan, S. (2022). Efficacy of prenatal yoga on second stage progress in third trimester pregnant women. International Journal of Clinical Inventions and Medical Sciences, 4(2), 56–61. https://doi.org/10.36079/lamintang.ijcims-0402.408