YogaConnect

Prenatal yoga

Practice adapted for pregnancy

Prenatal classes adapt shapes trimester by trimester, avoid deep twists and belly-down poses, and spend time on breathing, hips and the pelvic floor.

Pace
Slow to moderate
Room
Room temperature — never hot
Intensity
Low to medium

What to expect

  • Props everywhere, especially bolsters and blocks.
  • Side-lying rest instead of lying flat on the back later in pregnancy.
  • Breathing practice with labour in mind.
  • A room of people at different stages, which is half the value.

Good to know

  • Avoid hot rooms, deep closed twists and lying prone.
  • Tell the teacher how many weeks you are before class starts.
  • Postnatal classes are a separate thing — look for those after birth.

Who it suits

Anyone pregnant, at any stage, with clearance from their midwife or doctor. Beginners are welcome; you do not need prior experience.

VinyasaHathaYinAshtangaHot / BikramRestorativeKundaliniIyengarPowerBreathworkSound healing

Read and practise

Sequence · 12 min

Evening yoga sequence to wind down

Guide · 6 min read

Pranayama for beginners: three techniques worth learning first

Find a prenatal class

Prenatal yoga, answered

What is a prenatal yoga class like?
Prenatal classes adapt shapes trimester by trimester, avoid deep twists and belly-down poses, and spend time on breathing, hips and the pelvic floor. Pace is slow to moderate, the room is room temperature — never hot, and intensity is low to medium.
Who is prenatal yoga for?
Anyone pregnant, at any stage, with clearance from their midwife or doctor. Beginners are welcome; you do not need prior experience.
What is prenatal yoga?
Prenatal yoga is one of the practice styles taught by studios and teachers on YogaConnect. Each listing below describes how that teacher approaches prenatal, the levels they welcome and what a class looks like.
Where can I take a prenatal yoga class?
The studios and teachers listed here offer prenatal yoga in person and online. Open a profile to see their weekly schedule, prices and how to book.
Is prenatal yoga good for beginners?
Levels vary by teacher. Every profile lists the levels it teaches, so look for beginner or all-levels before you book your first prenatal class.