Prenatal Yoga

Prenatal Yoga is yoga specifically designed for pregnant practitioners, modified to accommodate the physical changes of pregnancy while providing benefits for both the pregnant person and their baby. Classes focus on breath work, pelvic floor awareness, stress reduction, and poses that strengthen areas needed for labor and delivery.

What Changes in Pregnancy

Prenatal yoga modifies standard yoga in several important ways:

Poses to avoid: Deep twists that compress the abdomen, backbends requiring the abdomen to touch the floor, lying flat on the back (especially after first trimester), inversions without experience, and intense abdominal work.

Poses emphasized: Standing poses for leg and hip strength, gentle hip openers, pelvic floor exercises, lateral stretches, and breathing practices.

Props become essential: As the belly grows, props compensate for changing balance, flexibility, and center of gravity. Bolsters, blocks, and straps allow continued practice throughout pregnancy.

Benefits of Prenatal Yoga

Research suggests prenatal yoga may:

• Reduce back pain and common pregnancy discomfort
• Improve sleep quality
• Decrease stress and anxiety
• Help prepare the body and mind for labor
• Support connection with the baby through breath awareness

Mat Recommendations

Prenatal practice has specific mat needs:

• Extra-wide mat: Growing belly changes balance; wider mat provides more security
• 6mm+ thickness: Extra cushioning protects joints that relax due to pregnancy hormones (relaxin)
• Good grip: Balance shifts throughout pregnancy; reliable grip reduces fall risk
• Easy to clean: Prenatal classes often involve more time on the floor and sweat