If you are a pregnant woman aiming to stay fit and active, opting for prenatal yoga is the perfect choice!

Prenatal yoga is a multifaceted approach combining different asanas and meditation techniques that help you stay calm and active throughout your pregnancy.

Additionally, it also promotes the baby’s health and improves the mother’s physical and mental well-being.

This form of exercise includes an array of different yoga poses specifically designed for pregnant women

  • Stretches
  • Breathing exercises
  • Meditation techniques

Pregnancy is the best time to start practicing yoga. Why? Because most of the poses are designed to stretch your body without straining it. This improves muscle flexibility and also aids in the delivery process.

Furthermore, it provides a wonderful time to interact with other moms-to-be going through similar experiences. Engaging in pregnancy yoga also decreases the risk of pre-term labor and makes the entire gestation period happy and healthy for you.

This blog post deals with everything you need to know about prenatal yoga – its benefits, poses, and when to start doing it.

man and female practicing yoga breathing
Pranayama breathing technique - step-by-step approach

When to start prenatal yoga?

The second trimester is the best time to start doing yoga during pregnancy.

This is because your baby bump starts to appear between 16-20 weeks, and it is the ideal time to familiarize yourself with the active birth position.

Secondly, engaging in pregnancy-specific stretches during this period also improves mobility and alignment in the pelvis, which is integral for childbirth.

The first trimester is also safe for doing prenatal yoga. It relieves the symptoms of morning sickness and balances your emotions. However, avoid overdoing it since it may cause adverse effects.

Similarly, doing yoga in the third trimester is also beneficial for you since it helps decrease lower back pain and improve sleep.

However, it is important to note that you should consult your gynecologist before starting any form of exercise.

In addition, you also need to inform your yoga instructor about your pregnancy so they can customize the poses accordingly.

Benefits of prenatal yoga

There are numerous benefits of prenatal yoga for expecting mothers. Some of these include;


Reduces stress and anxiety

Pregnancy causes major hormonal changes in the body, some of which can make you susceptible to stress, fatigue, and anxiety.

However, indulging in yoga releases endorphins in the body that reduce these symptoms and significantly improve your mental health.


Decreases lower back pain

Moms, raise your hands if you feel sciatic-like pain during your pregnancy. We know how exhausting it can be. Fortunately, yoga can help you to relieve that pain.

Pregnancy yoga strengthens muscles in the pelvis and releases tension from the joints. This helps in decreasing lower back pain.


Increases muscle flexibility

Yoga in pregnancy also aids in improving muscle flexibility, which can make your delivery less painful.

A group of people practicing yoga breathing

Prepares you for labor

Prenatal yoga includes an array of different asanas that strengthen your core. Additionally, they also help in toning muscles, specifically in the pelvis, hip, and abdominal region, which prepares you for labor.


Alleviates symptoms of common pregnancy discomforts

Prenatal yoga can relieve common pregnancy discomforts such as nausea, morning sickness, headaches, and muscle cramping.


Boosts blood circulation

Stretching your body boosts blood circulation, which greatly improves maternal health.


What is NOT allowed in prenatal yoga?

Pregnancy yoga is a fantastic way to keep yourself healthy and fit as an expecting mom. However, there are some things that you must avoid during exercising to ensure a safe pregnancy:

  • Do not engage in poses that pressure the abdomen or strain your body.
  • Avoid intense forward and backbends that can put pressure on your belly.
  • Don’t engage in asanas that can cause hormonal imbalances in your body, such as a headstand or Bikram pose.
  • Skip breathing exercises or pranayama that make your head feel dizzy or heavy.
  • Always listen to your body. If any pose strains you or makes you feel uncomfortable, stop doing it.

Prenatal yoga is ONLY designed to make you feel light and active. Make sure that you always consult your instructor to help you out while performing and recommending asanas for pregnancy.

Does prenatal yoga help with labor?

Short answer: Yes, it does!
Prenatal yoga tones vaginal and perineum muscles that help you with the labor and delivery process. It also improves circulation in the pelvic area, ensuring smooth labor.

Additionally, the controlled breathing techniques and asanas included in this form of exercise relieve labor pain and make the process quick and easy.


How often can you do pregnancy yoga?

As mentioned before, it is important to listen to your body while doing any form of exercise during pregnancy. You are generally recommended to do prenatal yoga 3 or 4 times per week.

Moreover, doing just 30-40 minutes of moderate activity is enough! You don’t have to be hard on yourself.


Clothing for prenatal yoga

We get it… maternity clothes for yoga must be comfortable, but they definitely don’t have to be boring!

You can shop stylish jumpsuits for prenatal yoga here. They are comfy, chic, and stylish, making them an ideal choice for moms who want something unique for their workout sessions. Moreover, they are super comfortable to wear!

Also, visit our website to shop for more yoga and meditation gear. Bonus point? All the products are eco-friendly!

women practicing Lion’s breath (Simhasana)

Prenatal yoga poses

Here are 20 effective prenatal yoga poses that you can try during pregnancy:

  1. Marjariasana (Cat/Cow pose)
  2. Garland pose
  3. Triangle pose
  4. Butterfly pose
  5. Baddha Konasana (Bound-angle pose)
  6. Ankle-to-Knee pose
  7. Unicorn and Rainbow Pose
  8. Pigeon pose
  9. Standing side stretch
  10. Down dog pose
  11. Wide knee child’s pose
  12. Yoga squat (Malasana)
  13. Puppy pose
  14. Clock squat
  15. Dancing warrior pose
  16. Lower back and hip stretch
  17. Sukhasana/ Easy pose
  18. Standing lateral stretches
  19. Savasana
  20. Wall squat

Prenatal yoga is ideal for expecting mothers who wish to have a healthy pregnancy. Along with improving the mental and physical health of the mother, this form of exercise also ensures the baby’s proper development.

Visit our shop for the best fitness gear for your workout regimen.