Practicing prenatal yoga helps you stay connected with your body and sets the stage for welcoming your baby in the best possible physical and emotional state. The right breathing techniques can reduce stress and prep you for birth.
But heads up: if you’ve never done yoga before, pregnancy might not be the best time to start. Your body’s going through some serious changes, so you’d need to modify the practice to keep things safe.
During pregnancy, it’s all about safety first. Some yoga poses (asanas) and breathing exercises (pranayama) can put extra pressure on your belly and uterus, so be mindful of what you’re doing.
Top 3 benefits of prenatal yoga
Pain relief
Whether it’s pain in a specific area such as pelvic pressure or more general discomfort, chances are you’ll experience some of this during your pregnancy. Prenatal yoga is all about stretching and alignment, which can improve posture, boost flexibility, and help with pain relief.
Mental and emotional support
Pregnancy isn’t just physically tough—it can mess with your mental and emotional health, too. Many prenatal yoga classes mix in meditation and relaxation techniques to help you de-stress.
Get your body ready for childbirth
Labor and delivery are no joke. You’ll need stamina, core strength, and solid breath work, all of which prenatal yoga can help with. Plus, it can open up your hips and strengthen your pelvic floor, which is super important for birth.
Safety tips for prenatal yoga
- Keep your feet hip-width apart for more stability
- Skip unstable poses that could lead to a fall (like balancing poses)
- Be cautious with inversions
- Avoid deep twists that put pressure on your belly
- Say no to intense ab workouts
- Use props like bolsters, blankets, and blocks to stay comfy
- Practice deep, mindful breathing for relaxation
- Avoid Hot Yoga (like Bikram), as it’s not safe during pregnancy
- Never practice breath retention during pregnancy
- Always listen to your body!
In addition, an active lifestyle and the right pregnancy diet will help keep your personal weight gain in check.
