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What Is Prenatal Yoga?

Prenatal yoga is a form of gentle yoga that is designed to complement the growing needs of a pregnant body during all three trimesters. The focus is on restorative poses that keep you safe while practicing movement, stretching, deep breathing, and mental centering. The American College of Obstetricians and Gynecologists say that modified or prenatal yoga is one of the safest forms of exercise during pregnancy. They also recommend combining a yoga practice with other types of activity such as walking, swimming, or stationary cycling.

What is a Yoga Teacher?

A yoga teacher is an individual trained to properly teach the poses used in yoga practice. Their role can also extend beyond the physical aspects of yoga as they may take a holistic approach that incorporates the mental, emotional, and spiritual elements of the discipline into their teaching.

What Does a Yoga Instructor Do?

A yoga instructor uses yoga to help clients feel better physically and mentally. Yoga is a series of exercises and breathing applications that improve a person's posture, flexibility, and strength. Most instructors are skilled in different types of yoga and often teach private and group classes.

How Do I Choose a Prenatal Yoga Class?

The type of prenatal yoga class you choose to attend during your pregnancy depends on your experience with yoga, what classes are offered in your area, and when the classes are. The best prenatal yoga class for you will also depend on how far into your pregnancy you are. Most classes are designed for women in their second or third trimester or for those who have just given birth. Consider your goals when choosing a prenatal yoga class. Some classes are designed to help both you and your partner prepare for the birth of your baby by teaching ways to communicate during labor and proper breathing techniques. Other classes also prepare you for labor while teaching you how to position your body to prevent discomfort as it grows and changes through your pregnancy.

Is Prenatal Yoga Safe?

Yoga during pregnancy has not received much scientific study, but it is generally considered to be safe and beneficial for most expectant mothers and their babies.If your pregnancy is considered high-risk or you have other complications, talk to your healthcare team before starting yoga. Even if you have no special concerns, you will need to adapt your yoga practice as your baby grows. Your body produces a hormone called relaxin throughout your pregnancy that helps to make room for your growing baby and prepare for delivery. The presence of relaxin may make you feel more flexible than usual, but be careful not to overstretch; it's also possible to destabilize joints and ligaments during this time. The biggest danger to pregnant yoginis is falling. Therefore, minimize that risk, especially once your belly starts to protrude, by carefully balancing poses. Skip any pranayama that could make you feel lightheaded to reduce the risk of fainting. Since Bikram yoga has been shown to warm the body's core temperature in certain cases, it should also be avoided.

When Can I Start Prenatal Yoga?

The second trimester is the ideal time to start prenatal yoga. You're probably past the worst of your morning sickness if you had any. Your belly is starting to make an appearance, so you're in greater need of pregnancy-specific poses and advice. As your uterus expands, it's time to stop doing any poses where you are lying on your belly. Also avoid deep twists, which are not very comfortable at this point.

How Often Should I Do Prenatal Yoga?

Your prenatal yoga practice’s physical portions (asanas) can be done as often as you feel you need it. Some women like to stick to 3-4 times per week, although if you’re just starting, start with 1-2 times a week first and see how you get on. Breathing exercises and meditative practices can be done daily.

Does Prenatal Yoga Help Edema and Morning Sickness?

The regular practice of yoga will help a pregnant woman keep her blood pressure normal, prevent too rapid a weight gain, and strengthen her pelvic muscles. In early pregnancy, it can help relieve morning sickness and reduce swelling in the hands, feet, and face. And a regular practice of inversions (headstands and handstands, but only for those already experienced with yoga) calms and quiets the mind and strengthens the respiratory system.

Does Prenatal Yoga Help with Normal Delivery?

Prenatal yoga helps strengthen and increase the flexibility of the perineum and vaginal muscles, and, one might speculate, these well-toned muscles could result in smoother labor. Indeed, results from a new study suggest prenatal yoga has positive effects on both labor pain and delivery outcomes.

What to Wear to Prenatal Yoga Class?

Dress in whatever will keep you comfortable, such as stretchy clothes that are breathable and allows you to move freely. Bring a yoga mat, a hand towel, and water. If you’re uncomfortable using the communal props, you can invest in your own set of props including a rectangle yoga bolster (Manduka or HuggerMugger make great ones) and two yoga blocks.

What is Maternity Yoga?

Maternity yoga, also called prenatal yoga, is a form of exercise that is specifically designed for pregnant women. Due to the unique medical issues related to pregnancy, women who exercise often have to adjust their routines to work out safely while carrying a baby. Even for those who do not normally exercise or who are new to practicing yoga, however, maternity yoga is usually considered advantageous in terms of promoting a healthy pregnancy and delivery. It can be practiced in a class or at home on one’s own, often with the assistance of a book or video. Overall, maternity yoga teaches techniques to promote relaxation, proper breathing, flexibility, and strengthening of the pelvis. It can help treat and prevent soreness and other common discomforts of pregnancy as well. Certain relaxation techniques can potentially keep the mother’s blood pressure and stress level down, which are important considerations when preparing to give birth. In addition to directly benefiting the mother’s well-being, prenatal yoga can also promote the physical health of her unborn baby.

How To Start Pregnancy Yoga

If you’re new to yoga, start by taking classes to learn the poses under supervision. It’s best to start during the second trimester, after around 14 weeks, since most miscarriages occur during the first trimester. There’s no evidence that practicing yoga in the first trimester will harm your baby, but most instructors will err on the side of caution.

For those who already attend a regular yoga class, be sure to tell your teacher that you’re pregnant, and ask them whether they’re trained to instruct pregnant women. If so, they’ll be able to help you modify postures in your usual practice. You can also practice at home, but take care to stick to the modifications you’ve been given.

Generally, prenatal yoga classes, hatha yoga classes, and restorative yoga classes are the best choices for pregnant women. Avoid power yoga styles, such as Ashtanga, which is vigorous, as well as Bikram or ‘hot’ yoga, which takes place in a hot room. This can be dangerous during pregnancy.

Always consult your doctor or midwife before starting a pregnancy yoga class or routine to make sure it’s suitable for you. If you’re at an increased risk of preterm birth or have certain medical conditions – for example, heart disease or back problems – they may advise against it.

Health Benefits of Prenatal Yoga

Mind-body practices such as prenatal yoga can be extremely beneficial during pregnancy, especially for addressing the physical, emotional, and mental aspects of this critical time. Here are nine health benefits of practicing prenatal yoga.

1. Keeps the body active.

Since pregnancy and childbirth involve a lot of change and challenge for the body, it’s important to stay physically active.

2. Stabilizes your mood.

Yoga is known for its ability to help reduce stress and manage the symptoms of anxiety, according to a meta-analysis. But one study found that practicing integrated yoga during pregnancy has the added benefit of protecting against prenatal depression. 

3. Helps with mental centering.

Since prenatal yoga is about connection, a consistent practice can also help you develop a deep awareness of yourself, your body, and your baby. 

4. Reduces the overall symptom burden of pregnancy.

Pregnancy can put a lot of added pressure on your lower back, and your body, in general. This often leads to pain in areas such as the lower back. It can also affect your stride. One study found that participating in a prenatal yoga program can have a positive effect on reducing the overall burden of pregnancy-related symptoms as well as improving the stride and gait during walking.

5. Focuses on pelvic floor muscles.

Prenatal yoga classes often emphasize strengthening the pelvic floor muscles, which act as a hammock to support the pelvic organs. 

6. Encourages breathing exercises. 

What makes a prenatal yoga class so beneficial is the breathwork is included in the practice.

7. Prepares the body for childbirth.

Many prenatal yoga instructors spend time teaching women how to open their hips and keep correct postural alignment, which helps with labor and delivery.

8. Increased well-being in young pregnant women.

A recent study examined the benefits of prenatal yoga for young women under the age of 24 and found that 45-minute sessions that consisted of postures, breathing, and relaxation exercises, including 15 min of group chat, helped decrease distress and increased perceived skills to assist with labor and childbirth. 

9. Encourages community support. 

A prenatal yoga class is an excellent place to connect with other expecting moms that can help support you during pregnancy and beyond. 

Top 5 Prenatal Yoga Poses

There are many yoga poses that are comfortable and safe to do during pregnancy. These are the ones you're very likely to see in a prenatal yoga class:

1. Cat-Cow Stretch (Chakravakrasana): A gentle way to wake up your spine that also helps your baby get into the best position for delivery

2. Gate Pose (Parighasana): A side stretch that helps you make a little more space in your crowded abdomen

3. Warrior II (Virabhadrasana II): A standing posture that strengthens your legs and opens your hips

4. Cobbler's Pose (Baddha Konasana): A gentle hip opener that stretches the inner thighs; use props under each knee for support if necessary

5. Legs-Up-the-Wall (Viparita Karani): An antidote to swollen ankles and fee

What Yoga Poses Should You Avoid When Pregnant?

Overall, you’ll want to avoid deep backbends and deep twists during pregnancy. You’ll also want to avoid strenuous standing poses without support, as a pregnant woman’s sense of balance is compromised. You don’t want to have a fall in yoga class.

Deep backbends may overexert the abdominal muscles and lead to developing or worsening diastasis recti, the separation of the large abdominal muscles. Those muscles are already being overworked and overstretched as the baby grows, so it’s not advised to work them any harder.

Twists, especially deep twists, might contract the uterus. Twists should be especially avoided in the fragile first trimester, even if you’re not showing yet. Here’s a list of yoga poses to avoid during pregnancy, especially as your bump grows:

- Revolved side angle pose

- Full wheel pose

- Bridge pose

- Bow pose

- Cobra pose

- Locust pose

- Full camel pose

- Upward facing dog

- Forward fold

- Twisted chair

- Full inversions

- Boat pose

- Abdominal poses

- Jump-backs and transitions

- Breath-holding breathing techniques

What to Expect in a Pregnancy Yoga Class

In a prenatal yoga class, you’ll likely be encouraged to use accessories (bolsters, blocks, wedges, or folded blankets) to achieve the proper alignment. You can typically expect:

1. An introduction. Your yoga teacher will want to know your name, how far along you are, any aches and pains you're having, and what body parts or poses you’d like to work on. You'll likely get a chance to mingle with other moms during this time.

2. A short period of relaxation. Like regular vinyasa classes, the session typically begins with a quick period of rest and focus inward (a practice you might find useful during labor).

3. A brief warmup. You'll slowly get your body moving, so your muscles and joints are ready for class.

4. A standing vinyasa flow. This will incorporate pelvic floor and abdominal toning movements, then hip and chest opening poses, all the while emphasizing deep, diaphragmatic breathing (not the shallow "hee-hee-hoo-hoo" breathing associated with Lamaze). Generally, many of the poses you perform are similar to those performed in a regular vinyasa class, they'll just be modified for your safety. 

5. Gentle stretching. Your teacher will lead you through a few stretches to further lengthen and relax your muscles.

6. A modification of savasana. After all your hard work, your instructor will direct you to chill out in "savasana," where you'll lie on your back with your eyes closed. The pose will be modified depending on how far along you are: In your second trimester, you’d lay on your back with a bolster to prop your upper body up at a 45-degree angle, while in your third trimester, you’d lay on your side with a bolster and blanket for support. Expect to hold this position for six or seven minutes: It’s a peaceful pose intended to bring about total relaxation. And it’s well deserved!

Pregnancy Yoga Tips by Trimester

Experts recommend getting physically active every day for at least 30 minutes — and yoga certainly counts. Here are a few tips to maximize your time on the mat each trimester.

First trimester: Since you’re likely feeling more fatigued than usual, make sure to take breaks and modify your yoga positions. And if you’re suffering from morning sickness, replace the downward dog with hands and knees (cat-cow positioning) — not because the downward dog is unsafe, but just because having your head below your belly can make you feel more nauseous.

Second trimester: If you’re experiencing the typical second-trimester energy surge, it’s a good time to master the stretching and strengthening moves — including squats and stretches that tone the pelvic area and open the hips— that will help prepare your body for labor.

Third trimester: As your baby grows and your center of gravity moves forward, you’re likely feeling increasingly uncomfortable. This makes your last few weeks of pregnancy a good time to focus on meditation and breathing techniques to calm your heart rate and help you to feel more centered. Doing so can help relieve any anxiety you might feel about your upcoming birth — plus learning how to control your breathing now will pay off in labor and delivery.

Safety Guidelines For Prenatal Yoga

To protect your health and your baby's health during prenatal yoga, follow basic safety guidelines. For example: Talk to your healthcare provider. Before you begin a prenatal yoga program, make sure you have your healthcare provider's OK. You might not be able to do prenatal yoga if you are at increased risk of preterm labor or have certain medical conditions, such as heart disease or back problems.

1. Set realistic goals. For most pregnant women, at least 30 minutes of moderate physical activity is recommended on at least five, if not all, days of the week. However, even shorter or less frequent workouts can still help you stay in shape and prepare for labor.

2. Pace yourself. If you can't speak normally while you're doing prenatal yoga, you're probably pushing yourself too hard.

3. Stay cool and hydrated. Practice prenatal yoga in a well-ventilated room to avoid overheating. Drink plenty of fluids to keep yourself hydrated.

4. Avoid certain postures. When doing poses, bend from your hips — not your back — to maintain normal spine curvature. Avoid lying on your belly or back, doing deep forward or backward bends, or doing twisting poses that put pressure on your abdomen. You can modify twisting poses so that you only move your upper back, shoulders, and rib cage.

5. As your pregnancy progresses, use props during postures to accommodate changes in your center of gravity. If you wonder whether a pose is safe, ask your instructor for guidance.

6. Don't overdo it. Pay attention to your body and how you feel. Start slow and avoid positions that are beyond your level of experience or comfort. Stretch only as far as you would have before pregnancy.

7. If you experience any pain or other red flags — such as vaginal bleeding, decreased fetal movement, or contractions — during prenatal yoga, stop and contact your healthcare provider.

What Happens During a Typical Prenatal Yoga Class

A typical prenatal yoga class might involve:

1. Breathing. You'll be encouraged to focus on breathing in and out slowly and deeply through the nose. Prenatal yoga breathing techniques might help you reduce or manage shortness of breath during pregnancy and work through contractions during labor.

2. Gentle stretching. You'll be encouraged to gently move different areas of your body, such as your neck and arms, through their full range of motion.

3. Postures. While standing, sitting, or lying on the ground, you'll gently move your body into different positions aimed at developing your strength, flexibility, and balance. Props — such as blankets, cushions, and belts — might be used to provide support and comfort.

4. Cool down and relax. At the end of each prenatal yoga class, you'll relax your muscles and restore your resting heart rate and breathing rhythm. You might be encouraged to listen to your own breathing, pay close attention to sensations, thoughts, and emotions, or repeat a mantra or word to bring about a state of self-awareness and inner calm.

7 Prenatal Yoga Basics for Beginners

7 Prenatal Yoga Basics for Beginners is the perfect guide for those who want a quick go-to on some poses you can do safely at home. It's perfect for those days when you can't make it to class - or for those without access to a regular prenatal yoga class.

1. Baddha Konasana (Cobbler’s Pose)

Sometimes known as butterfly or cobbler’s pose,  Baddha Konasana is a prenatal yoga staple for many women, and for good reason. It is a great posture to help stretch out the adductors or inner thighs. As a sitting and meditation position, it is perfect for heavily pregnant women as there is lots of space for the baby. It’s also great as a way of being able to give yourself a massage for tired and aching feet! If you only have time for one pose, this is it! Combine it with a gentle focus on the breath and a favorite mantra and you’re ready to go (e.g. breathing in long and deep – breathing out and letting go).

2. Ardha Salamba Malasana (Half Supported Squat)

This is an elevated variation on the deep ‘birth’ squat a prenatal yoga pose you see in most pregnancy and natural birth books. If you’ve ever looked at those full squats and thought ‘No way’, this is the variation for you! Many women (especially beginners) simply do not have the hip or calf flexibility to sit in a deep squat unsupported. So by elevating the hips on one or two blocks or some stacked cushions, you can make more space for your baby (squashing your baby is not a good idea!). Having one leg up and one leg tucked back helps to stabilize the balance and allows for some opening through the front of the thigh that is down. This is a great position for early labor as well if the baby is head down and in a good position. In early labor, you can bring some movement to the pose by using a rocking action with the hips.

3. Uttana Shishosana (Extended Puppy Pose) or Balasana (Child’s Pose)

Technically these are two poses with slight differences, but they look similar and both are great for pregnancy. Puppy Pose (with the hips up) is the perfect combination of Downward Dog and Child’s Pose. It’s a great pose to help create a feeling of length through the torso. As a super gentle inversion (hips above the heart) it’s also fantastic if you need a break from your baby using your bladder as a trampoline! Alternatively, Child’s Pose is a more meditative version with the hips low to the heels (inset). If you are more heavily pregnant, you can come onto the elbows as shown for some more space.

4. Trikonasana (Supported Triangle)

This back-to-basics pose is a wonderful way to encourage length through the spine, stretch out the hamstrings, and create balance. Using a block under the supporting hand (or even bringing the hand higher up the leg to the shin) is a great way to encourage maximum length through the torso on the underside of the body. You can also do this pose with your back to a wall for extra support.

5. Virabhadrasana II (Warrior II)

Embrace your birthing warrior woman with this pose that is fantastic for strength, stamina, and focus. Variations on this pose are sitting sideways on a chair – which is a great option for mums having twins or for those with symphysis pubic dysfunction (a common condition that can cause discomfort in poses where there is weight bearing on one leg or the stance is too wide).

6. Standing Glute Stretch

Better than Panadol for tight glutes and achy hips! This is a no-nonsense pose that most women love as it stretches out stabilizing muscles of the hips that when tight can lead to sciatica in pregnancy. In this picture, Jen is balancing on her own, but I recommend doing this one on the wall with support for both hands. Stretching out the deep glutes also encourages a sense of letting go.

7. Parivrtta Janu Sirsasana (Revolving Head to Knee Pose)

With your growing bump, gravity weighing everything down & focus on the front of the body – this is a magical pose to help lengthen through the sides of the body. The result is usually a feeling of more space & freedom, as well as an energy boost. This is a great pose to do on days when you feel sluggish – as you can stay sitting down and focus on breathing into the side ribs. You’ll also feel a stretch in the hamstrings and open into the hips.

Sources:

Mayo Clinic

MBG Relationships

ACOG

Very Well Fit

What to Expect

Yogapedia

Wisegeek

NetDoctor

The Health Board

Motherhood Community

WebMD

Yoga U

Stretch and Glow

Motherhood Center

The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.