When to Start Prenatal Yoga?


Last Updated on February 16, 2022

The beauty and benefits of yoga continue to spread in many parts of the world. In fact, not only are the young and the old can practice yoga but also those who are moms to be!

Pregnancy can be a stressful period, especially for other pregnant women that is why many women take a prenatal class in preparation for the big day.

Prenatal yoga is not only a great way to stay limber and healthy during pregnancy, but it also helps prepare the mother’s body for birth. It can be very difficult on the body if you are not used to the new weight on your hips, pelvis, and spine that is why yoga during pregnancy can help open up areas of your body that may become tighter or smaller due to the extra weight.

Want to learn more about prenatal yoga? Check out this article for some of the common questions and information about this practiced yoga.

Frequently Asked Questions About Prenatal Yoga Classes

When to start prenatal classes?

When to start prenatal classes?Pin

There is no definite time to start prenatal yoga. Generally, many soon-to-be moms start during their first trimester while there are also other moms who begin later during their pregnancy. What’s important is that you seek professional medical advice first before you practice prenatal classes.

Other women prefer to start their regular yoga classes earlier than the others to help relieve symptoms such as nausea and anxiety. So if you are wondering when you can start, listen to your body first and ask your health care provider if your changing body is ready for it.

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However, it is important to remember not to overwork yourself during your classes and know your physical limitations to ensure the safety of yourself and your child.

What are the benefits of prenatal yoga?

Prenatal yoga is said to be beneficial for expecting mothers (and the babies as well) in many ways such as helping women’s physical and emotional well-being, increasing flexibility, and decreasing back pain during pregnancy.

Movements and regular practice of yoga can do wonders for the pregnant body. Here are some of the ways where starting yoga helps most women during pregnancy:

  • Reduces stress which helps improve sleep
  • Helps lower blood pressure which reduces anxiety
  • Relieves morning sickness
  • Decrease back pain, headaches, and breathing difficulties
  • Lessens risks of preterm labor
  • Strengthens abdominal muscles

What to expect in a prenatal yoga class?

A typical prenatal yoga class usually focuses on training expecting mothers breathing which could increase one’s self-awareness and bring about a state of peace.

Here are more of the things you should expect when you practice prenatal yoga:

  • Gentle stretching: Prenatal yoga allows you to gently stretch various parts of your body which could help decrease body pain that comes along with pregnancy.
  • Deep breathing: This yoga practice will train you to breathe slow and deep breaths through your nose. Since the growing baby inside your womb can lead to breathing difficulties at times, deep breathing is very helpful to relieve this discomfort.
  • Yoga poses: Poses in a prenatal yoga class are specially tailored for women who are pregnant. Some of these various poses will be discussed later in this post.

Prenatal Yoga Classes For Each Trimester


As mentioned earlier, you may start practicing prenatal yoga so long as your doctor approves of it. Here are some tips when starting your pregnancy yoga:

First Trimester

If you are not new to exercise and yoga, you may still continue your regular routines. The size of your belly during the first trimester is not yet that big so postural changes are still allowed.

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Although it would be best to know your limitations so give yourself permission to slow things down when needed.

If you are new to yoga, however, you may start with a prenatal class instead.

Second Trimester

Some say that the second trimester is the ideal time to start prenatal yoga. During this period, you may be over the worst part of your morning sickness (if you had any) so it won’t be a hinder when you start your class.

Your growing breasts and belly will appear in this trimester – making you in greater need of prenatal yoga poses. Since your uterus expands at around this time, you should stop doing vigorous poses like lying on your belly and doing deep twists.

Third Trimester

Consider avoiding balancing poses during this stage unless you are using a support such as a chair or a wall. Your belly is a big factor in the third trimester which makes standing poses more advisable.

It is also in the third trimester where breathing and relaxation exercises are ideal. This will be helpful in preparing you when it comes to the time of labor and birth.

Yoga Poses For Pregnant Women

Some typical yoga poses that expecting moms should do to promote stretching, strengthen muscles, and deep breathing are:

  • Cat or cow stretch: This pose helps relieve discomfort or pain around your hips, back, neck, and shoulders.
  • Warrior on a chair: This pose is good for stretching and strengthening the leg muscles.
  • Standing back bend: This pose counteracts the forward bending that usually happens as your uterus grows during pregnancy.
  • Bound angle pose: This pose helps in boosting blood circulation, stimulates your digestive organs, and decrease stress.
  • Triangle pose: This pose gives you a burst of energy that helps relieve neck and back tensions.

If you are unsure of how to do the poses correctly, don’t worry because your yoga instructor will surely help you out!

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Practicing Prenatal Yoga Safely

Prenatal yoga can be a fun and welcoming way to connect with your unborn child through movement. It will help you to relax and focus while providing an outlet for expression.

Trying different poses of prenatal yoga is also a great way to stay motivated and engaged with the exercise. Keep in mind though to discuss this with a doctor or registered yoga instructor before starting your prenatal yoga regimen.


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