Have you just found out you’re pregnant and want to start pregnancy yoga?
That’s great. Pregnancy yoga online classes are really popular right now.
But please read this is you start a workout.
I have been teaching yoga to all women, including pregnant women, for nearly fifteen years. Yoga can help you during labor and delivery.
Here’s what I want you to know.
The biggest piece of advice I want to give you is this.
The yoga class you join MUST be taught by a qualified and experienced prenatal yoga instructor.
Because many of the exercises you do in a regular yoga class may no longer be suitable when you are pregnant. In fact, some positions could cause harm to your baby.
Lying on your back can compress the vena cava and cause problems. You can read more about that here >
Avoid these yoga poses when pregnant:
2. Upward bow
4. Balancing on one leg
Seems pretty obvious, right?
Well, I have seen some instructors in classes and online videos teaching these poses to pregnant women.
Try the cat cow instead! And avoid deep twists. Try lie more on your left side. And only perform recommended prenatal yoga poses.
Benefits of Yoga During Pregnancy
There are many benefits for doing yoga when pregnant. There are many benefits of exercising during pregnancy.
……as long as you take certain precautions.
During pregnancy your body goes through many changes, which creates stress on you mentally and physically.
A way to maintain a healthy mind and body is prenatal yoga.
My Pregnancy Yoga Online Program
1. My pregnancy yoga workouts only focuses on poses for pregnant women. This helps to increase strength and flexibility.
2. One of the best benefits is that yoga helps you breathe and relax. Learning these techniques can help in labor.
3. When you calm both mind and body, you will be able to relieve some physical and emotional stress.
Yoga Classes have a Social Benefit
After my classes, I know a lot of the women catch-up for a coffee or at the local park.
This only adds to the sense of belonging and knowing you have the support there when needed.
Taking a prenatal yoga class is also a great way to meet other moms-to-be and embark on this journey together.
Benefits of My Pregnancy Yoga Online Workouts
1. Develops stamina and strength.
2. May help to improve balance.
3. Relieves lower back pain.
4. Calms the nervous system.
5. Helps you to mentally prepare for childbirth.
6. Allows you to workout with other pregnant women.
7. Increases circulation.
8. Practice breathing techniques for childbirth.
9. Yoga can assist in increasing the nutrient and blood supply to your body’s muscles.
10. Improve the way you move, function and feel. All contribute to attaining a healthy mind.
Guidelines for Pregnancy Yoga
1. Ultimately, it’s about listening to your body.
2. When something doesn’t feel right, then don’t push it.
3. At anytime if you feel any discomfort, stop.
4. If at anytime you feel pain, stop.
5. Always let your instructor know which trimester you’re in.
6. When attending a non-prenatal yoga class, it’s even more important to let them know.
7. Avoid poses on your back after the first trimester.
Because it can reduce blood flow to the uterus.
8. Avoid poses that stretch the muscles too much, especially your abdominals.
9. Due to the pregnancy hormone relaxing, you are now more susceptible to for strains, pulls, and other injuries.
10. You must avoid losing your balance as this may cause harm to both you and baby. Later on in your pregnancy, your center of gravity really starts to shift.
11. Try using a chair for support.
12. Avoid Bikram or ‘hot’ yoga.
13. Overheating can endanger the health of your growing baby.
It is important that you consult with your health care professional.
I want you to do this before beginning any fitness program.
Including this workout prenatal yoga video.
It is your responsibility to be mindful of your current health.
Also, any restrictions that are appropriate for you.
Seek medical attention immediately if there are any unanticipated changes to your physical condition.
Why are At-Home Yoga Workouts Important?
You’re pregnant and experiencing uncomfortable body changes.
Maybe your working or your family is your priority.
Being able to workout at home has numerous benefits. You can workout in privacy.
You don’t have to worry about getting a spot in a class.
AND, you can do a session when it suits YOU!
My Online Program
Each week you will gain access to a range of prenatal workouts that suit all levels of fitness. From beginner, intermediate to advanced.
And if you are a yoga fan like me, then you can choose to take a yoga class instead.
What separates my program from other programs is that I provide you with a new workout each week of your pregnancy.
You see, you should not do one workout throughout your entire pregnancy.
What you do in the first trimester, will be different to your third trimester workouts.
Your body changes. And you must modify your workouts.
Do I Need Previous Yoga Experience?
It certainly does help if you performed yoga before getting pregnant. A qualified prenatal yoga instructor will help you to integrate into their class.
So, you can join in a yoga class if you don’t have any experience but be sure to pay attention to how your body is feeling.
It is vital to be careful during your first trimester when the chance of miscarriage is higher.
What Should You Bring to Class?
Most classes can provide you with the required equipment including mats. I would recommend that you buy your own yoga mat for hygiene reasons.
Also, I want you to buy an approved yoga mat free from toxic chemicals.
Remember to take a water bottle so you can keep it handy with you at all times.
And don’t forget your towel!
What Should I Wear to My Yoga Class?
This choice will vary with each person. Your body changes every week of pregnancy.
So, your workout gear must also take this into account.
There is some maternity yoga wear you can buy where the elastic adapts to your growing belly. If at home you just want to wear comfortable pair of sweatpants and a t-shirt. Why not!
So, wear what is comfortable for you. As long as it doesn’t inhibit your poses.
What if I Want to Do My Yoga Workout at Home?
Why not. Many of the lovely women who come to my classes can only attend once a week.
So, when they’re not in my studio they are still joining in my pregnancy yoga workouts at home. This is one of the great benefits of becoming a member.
To access my complete library of pregnancy yoga workouts, join our PregActive Tribe and get pregnancy fit today!
What Research Says About Doing Yoga when Pregnant
1. Yoga has been shown to ease stress and anxiety during pregnancy.
2. Yoga has also shown to reduce levels of the stress hormone cortisol.
3. Several studies of yoga during pregnancy have found it is also effective for reducing depression.
4. When started early in the pregnancy, it can help you mentally.
5. Yoga can also reduce pain and discomfort.
6. Yoga can improve overall quality of life during pregnancy.
15 Safe Yoga Poses when Pregnant
1. Easy pose, Sukhasana
2. Seated forward bend, Paschimottanasana
3. Cat pose, Marjaryasana
4. Cow pose, Bitlasana
5. Mountain pose, Tadasana
6. Warrior I, Virabhadrasana I
7. Standing forward bend, Uttanasana
8. Warrior II, Virabhadrasana II
9. Chair pose, Utkatasana
10. Extended side angle pose, Utthita Parsvakonasana
11. Extended triangle pose, Utthita Trikonasana
12. Warrior III, Virabhadrasana III
13. Upward salute, Urdhva Hastasana
14. Tree pose, Vrksasana
15. Garland pose, Malasana
Here’s a FREE Pregnancy Yoga Video
Here is an example of my prenatal yoga workouts you can find in my online program.
This video is about 20 minutes in duration. Enjoy!
What if I am New to Yoga?
If you are new to yoga, you find that the right class will allow you to enjoy a slow pace while gaining the required guidance as you work your way through the foundations of yoga.
Beginner classes will help you improve your strength, flexibility, and de-stress your life.
You will learn the well-deserved skills to relax both your body and mind.
This will enable you to enjoy greater well-being throughout each trimester.
What can you expect from a prenatal yoga class?
Yoga focuses on your mental and physical wellbeing. It uses a series of body positions (or postures) and breathing exercises
A Prenatal Yoga Class might Involve:
1. Focus on Breathing
You will be encouraged to focus on breathing in and out slowly and deeply through the nose. Prenatal yoga breathing techniques may help you reduce or manage shortness of breath during pregnancy.
Implementing these breathing techniques can help you work through contractions during labour.
You may also use various props to provide additional support such as chairs, blankets, cushions and belts.
3. Gentle stretching
You will be encouraged to gently move different areas of your through their full range of motion.
You will gently move your body into different positions aimed at developing your strength, flexibility and balance.
5. Warm down and relaxation
At the end of each prenatal yoga class, you will relax your muscles. You will restore your resting heart rate and breathing rhythm.
6. Specific Tips on Pregnancy
You may discuss how yoga can help your body when pregnant.
You may also chat about relaxation, the effects yoga has on your body each trimester and what modifications you should make.
An experienced instructor will also help prepare you for your postpartum recovery period.
Is Yoga Good for Me when Pregnant?
Yoga in pregnancy is a recommended form of exercise for many reasons. It is a great way to stay active and is healthy for you and your baby.
The important modification for yoga classes in pregnancy involves including only safe postures that promote relaxation and breathing techniques.
An experienced prenatal instructor will adapt these postures used by the general population for pregnant women.
Yoga has been shown to reduce anxiety. Help pregnant women stay calm in labour. And can improve your sleep.
Many of the breathing techniques you will learn from my online workouts can help you get ready for giving birth.
Improving your breathing will help you stay calm and breathe steadily through your contractions.
What Kind of Yoga should I do in Pregnancy?
There are many styles of yoga and if you choose to start practising yoga in pregnancy you are likely to be directed to the gentler, slower paced styles.
As mentioned, you must avoid Bikram yoga that takes place in heated rooms as you could overheat.
If you are new to yoga, you will soon find out that there are many different styles of yoga. But let’s keep it simple here. I want you to look for a class that is specific for pregnant women.
Because a specialised and highly trained prenatal yoga instructor will know what postures they can and can’t do.
These classes are designed to be slower paced sessions that take into account you’re pregnant.
What if You’re Experienced?
So, if you’ve been doing yoga for a while, you should tell your yoga teacher you are pregnant. I know for the first trimester you will try to keep your pregnancy private.
If your instructor is unaware you are pregnant then they may try and push you, or give you postures that are not suitable for pregnancy.
Again, this is why choosing a prenatal yoga class will help remove these concerns.
Please remember, pregnancy is not the time to try new and advanced postures.
Finding a Yoga Class
You know the benefits of yoga when pregnant. You know what style of yoga you should look for. And you are aware that some yoga postures and breathing exercises are not suitable during pregnancy.
Because of this, your best option is to search for a pregnancy yoga class nearby.
Chat to your friends and you will soon learn which studios and instructors are highly respected.
And which ones are not.
Research on Yoga in Pregnancy
Researchers have found that weekly yoga sessions can help reduce anxiety and depression in pregnancy. We know this from what we hear from our amazing PregActive tribe.
But just to back this up with research, we want to provide you with evidence from a study looking at the effect of yoga on pregnancies with high-risk complications.
This study indicated that yoga can have a positive effect on the pregnancy and on the health of the baby.
Antenatal yoga can reduce stress hormone levels.
And reduce maternal anxiety through a combination of breathing exercises, mindfulness techniques and physical postures, all within a supportive group setting.
A single session of yoga was found to reduce self-reported anxiety by one third and stress hormone levels by 14%.
Research published in The Journal of Alternative and Complementary Medicine
The study divided over 300 women into:
1. a daily yoga group
2. a daily walking group.
The yoga group participated in a 60 minute prenatal class. The walking group walked 30 minutes twice a day.
The yoga group experienced significantly fewer premature babies and small-for-age babies compared to the walking group.
The researchers also reported there were no women who reported adverse events related to yoga therapy during the trial.
Study shows that yoga can reduce back pain
The study showed that pregnancy-related lumbopelvic pain is a major problem for the majority of pregnant women.
Complementary medicine has been used to alleviate pain, and yoga is one of the most commonly chosen alternative methods.
The objective of this study was to assess the effectiveness of yoga in the reduction of lumbopelvic pain in pregnancy.
The average pain score was lower in the yoga group than the postural orientation group.
The yoga method was more effective at reducing lumbopelvic pain intensity compared with postural orientation. Learn more about this study >
No one Can Guarantee How Labour will go.
But the skills you will learn through yoga can help you maintain calm and retain focus during childbirth.
Read the full report: Effects of Antenatal Yoga on Maternal Anxiety and Depression
Why Prenatal Yoga is Recommended
1. Improved Mental health
Yoga incorporates focused breathing and mindfulness. This can improve your mental health by improving mood, reducing stress, decreasing symptoms of anxiety, and promoting relaxation.
2. Reduced back pain
Back pain during pregnancy can be life-changing and quite debilitating. Yoga may reduce lower back pain.
3. Stronger pelvic floor
You will find that during your prenatal yoga class, your instructor will include some pelvic floor exercises. These exercises will help to strengthen and tone the muscles supporting your pelvic floor.
The benefit of a stronger pelvic floor is that it can stop embarrassing and accidental leakage of urine during pregnancy. The benefits continue post pregnancy well after your baby is born.
Is it OK to Do Yoga in First Trimester?
During the first trimester, you should only do a gentle practice or none at all. This is because the foetus is still implanting and the risk of miscarriage is highest.
You should avoid strenuous activities during this first trimester.
If you are used to doing yoga, then you can continue as long as your workout is modified and adapted to pregnancy.
Yoga in the Second Trimester
Early on in pregnancy, you may not be feeling well enough to exercise.
Or want to.
The majority of women begin their prenatal practice during the second trimester.
It is during this stage that your belly will start to show, grow and impact on how you workout.
As you move into the second trimester of pregnancy and your baby grows, your centre of gravity will shift due to your ever-growing baby bump.
As a result, you will be more susceptible to losing your balance. This is obviously not a good thing as any fall could harm your baby.
So take care and move slowly when practising yoga. When required, for standing postures, use support.
This is why some of my workouts involve you using a wall or a chair for support.
Yoga in the Third Trimester
This is the trimester your body will really change in size and shape. You will find that baby’s movement is strong.
The sacroiliac joints are loose. Your breathing may be difficult. The extra weight you are carrying will impact on your balance.
Lying on the left side with pillows for props is the modification most often made for certain poses during the relaxation period at end-of-class.
Did You Know?
Anxiety generally peaks in the first and third trimesters.
In the first trimester, there are concerns about early miscarriage and the health of the baby.
In the third trimester, the woman is focused on aches and pains from increasing size and uncertainty of childbirth.
This is where yoga can help.
The relaxation exercises and postures in antenatal yoga classes can help to reduce anxiety in the third trimester.
I have found that teaching women the right skills and techniques can help with physical discomfort.
They can also be used in times of heightened stress.
The American College of Obstetricians and Gynaecologists (Exercise during pregnancy)
Katonis et al. (Pregnancy-related low back pain)
Mayo Clinic (Prenatal yoga: What you need to know)
Royal Australian and New Zealand College of Obstetricians and Gynaecologists (Exercise during pregnancy)