Prenatal Yoga

Prenatal yoga is often chosen for its support during pregnancy. Its benefits come from gentle movement, steady breathing, and practices designed for the changing needs of the body.

• Helps ease common pregnancy discomforts like lower back pain, hip tension, and pelvic pressure.
• Supports the pelvic floor, which plays an important role during pregnancy and recovery after birth.
• Builds breath awareness that can be useful during labour and delivery.
• Helps reduce stress and anxiety through slow movement and calming breathwork.
• Encourages healthy circulation and may help reduce swelling in the legs and feet.
• Builds strength and stamina for the physical demands of pregnancy, labour, and early motherhood.
• Creates time to connect with your changing body and your baby.

Prenatal yoga is a complement to, not a replacement for, prenatal medical care. Always consult your doctor or midwife before starting or continuing any yoga practice during pregnancy. 

If you experience pain, dizziness, or discomfort during practice, stop immediately and seek medical advice.

Prenatal yoga is different from a regular yoga class because it is designed around the changing needs of pregnancy. These core elements shape how the practice supports the body, the breath, and the experience of each trimester.

1. Trimester-Specific Adaptation: Prenatal yoga changes as pregnancy progresses. A certified teacher adjusts poses, pace, and focus based on your trimester, energy levels, and any physical concerns, so the practice stays appropriate for your stage of pregnancy.
2. Pelvic Floor Focus: Prenatal yoga gives special attention to the pelvic floor, the muscles that support the uterus, bladder, and bowel. Classes often include both strengthening and releasing these muscles, because both are important during pregnancy, labour, and recovery after birth.
3. Breathwork for Labour: Breathing is a central part of prenatal yoga, not just a calming add-on. Classes use simple pranayama and breath awareness to help you stay relaxed, focused, and more prepared for the intensity of labour. See our full prenatal yoga guide here.‍
4. Safe Modifications and Poses to Avoid: A key part of prenatal yoga is knowing how to adapt movement safely. Deep twists, strong abdominal work, lying flat on the back later in pregnancy, and other unsuitable poses are modified or removed, which is why working with a certified prenatal teacher matters.

A prenatal yoga class usually begins with a brief check-in, where the teacher asks how you are feeling, notes your trimester, and adjusts the practice if needed. From there, the class moves into gentle breathing, supported warm-ups, and slow sequences designed for the changing needs of pregnancy. 

You may practice standing poses with chair or wall support, seated hip openers, pelvic floor work, and gentle stretches that create space rather than strain.

The pace is calm and deliberate, with props used throughout to make each pose more comfortable and supportive. Breathwork is woven into the class, not saved just for the end. Most sessions finish with a supported side-lying rest rather than lying flat on the back later in pregnancy. 

Many women leave feeling physically relieved, more settled in the mind, and more connected to their body and baby.

Always inform your teacher before class if you have:

• Placenta previa or a low-lying placenta
• Preeclampsia or pregnancy-induced hypertension
• A history of preterm labour or cervical incompetence
• Any condition for which your doctor has advised reduced activity