Prenatal Yoga: A Gentle Guide for Your Pregnancy Journey

Pregnancy is a beautiful, transformational time—but it also brings many changes physically, emotionally, and mentally. Prenatal yoga offers a supportive, nurturing way to stay active, reduce stress, and prepare your body and mind for childbirth. Whether you're new to yoga or have practiced for years, prenatal yoga can meet you exactly where you are.

Here’s a helpful guide on what to expect in your yoga practice during each stage of pregnancy:

Understanding the Stages of Pregnancy

Pregnancy typically lasts between 39 and 42 weeks, and your body will experience different shifts during each trimester. Listening to your body and honoring how you feel is always the most important rule in any prenatal yoga class.

First Trimester (Weeks 1–13): Settling Into Change

During the first trimester, you may feel tired, nauseous, or simply not quite like yourself as your body adjusts to new hormone levels and early pregnancy changes.

In Your Yoga Practice:

• Focus on gentle, calming poses and breathing exercises.

• Avoid overheating, breath retention, and any intense or high-impact movements.

• If you were active before pregnancy, you can usually continue your practice with modifications. If you’re new to exercise, stick to gentle, supportive movement.

Second Trimester (Weeks 14–27): Reclaiming Energy

Many women experience a burst of energy in the second trimester as morning sickness fades and your belly begins to grow. This is often when prenatal yoga feels most enjoyable!

In Your Yoga Practice:

• Enjoy breath-connected movement to support circulation, strength, and flexibility.

• Avoid deep twists, intense core work, or lying flat on your back for extended periods.

• Balance poses may feel different now—use a wall or props for extra support.

• Listen to your body and modify as needed, especially as your belly grows.

Third Trimester (Weeks 28–40+): Preparing for Baby

As your due date approaches, your body naturally slows down. You may feel more tired again, experience physical discomfort, or have trouble finding a comfortable sleeping position.

In Your Yoga Practice:

• Prioritize comfort, breath awareness, and gentle movement.

• Use props like bolsters, blocks, and blankets for support.

• Balance can feel challenging—move slowly and mindfully.

• Gentle stretches and restorative poses can help ease tension and prepare your body for labor.

The Benefits of Prenatal Yoga

• Builds strength and flexibility to support your changing body

• Promotes relaxation and better sleep

• Teaches breathing techniques that can be helpful during labor

• Reduces back pain, swelling, and other common pregnancy discomforts

• Creates space for mindfulness and emotional well-being

• Builds community and connection with other expecting parents

A Few Quick Reminders:

✅ Always check with your healthcare provider before starting or continuing any exercise program.

✅ Speak up in class and let your instructor know how you're feeling.

✅ Honor your body—every day may feel different, and that’s okay.

You Deserve Support on This Journey!!!

Prenatal yoga isn’t about perfect poses—it’s about creating space for you to connect with your baby, your breath, and your own inner strength. Your practice is here to support you every step of the way.

We’re here for you at every stage. If you have any questions about joining our prenatal classes, feel free to reach out. We'd love to support you on this beautiful journey!