Prenatal Yoga

Prenatal Yoga is a gentle and empowering practice designed to support the physical, emotional, and energetic needs of pregnant individuals through each stage of pregnancy.

Using modified postures, breathwork, and relaxation techniques, this practice helps ease discomfort, build strength, foster connection with baby, and prepare the body and mind for birth. This is not just adapted yoga—it's a practice specifically created to honor and support the profound transformation of pregnancy.

Prenatal Yoga draws from classical Hatha Yoga and restorative practices, combined with modern understanding of pregnancy anatomy and physiology. The intention is to support the sacred rite of passage into motherhood.

This practice is deeply influenced by Ayurvedic principles, emphasizing balance, nourishment, and grounding during the Vata-increasing time of pregnancy.

The philosophy centers on:

• Honoring the wisdom of the changing body
• Cultivating trust in your innate ability to birth
• Creating space for emotional expression
• Strengthening the bond between parent and baby
• Building community among those on the journey to parenthood

Style

Prenatal Yoga is characterized by:

• Gentle adaptations: carefully modified asanas that protect and support
• Emotional attunement: space for release, connection, and processing
• Breathwork emphasis: supporting nervous system regulation and labor preparation
• Community focus: fostering connection among pregnant people

Structure

A typical Prenatal Yoga class includes:

• Gentle centering: intention setting and arrival
• Breath practices: techniques like 3-part breath or "Golden Thread" breathing
• Strengthening sequences: building strength in hips, legs, and back
• Pelvic floor education: engagement exercises and awareness
• Modified postures: using props and support for safety
• Relaxation and visualization: connecting with baby

Breath

Breath is central to Prenatal Yoga, serving multiple essential functions:

• Calming breath: techniques to soothe anxiety and cultivate presence
• Labor breath: practices that build endurance and trust for birth
• Pelvic floor coordination: breathing patterns that support birth and recovery
• Breathing with baby: fostering deep connection and awareness

Flow

Movement in Prenatal Yoga is:

• Slow and fluid: with plenty of space and permission to rest
• Adapted to individual needs: honoring each trimester
• Supportive rather than strenuous: building resilience without pushing limits
• Spacious in transitions: avoiding compression and overstretching

Experience the gentle, supportive nature of prenatal yoga in this guided practice demonstration:

Pace

The pace varies based on trimester, individual needs, and class theme. All pacing is consent-based and intuitive, with ample space for breaks and modifications.

Focus

Prenatal Yoga focuses on:

• Strength and endurance for labor
• Pelvic floor and core awareness
• Emotional resilience and inner trust
• Bonding with baby
• Community support
• Nervous system regulation

Teacher Role

Teachers serve as guides offering tools and options, holders of safe space, educators on alignment and birth preparation, and compassionate listeners supporting every pregnancy journey.

Prenatal Yoga is ideal for pregnant individuals at any stage of their journey:

Prenatal Yoga is a sacred pause in a season of transformation—a space to breathe, soften, and strengthen. It honors the profound changes happening in your body while providing practical tools for the journey ahead.

Through mindful movement, intentional breath, and loving presence, this practice empowers you to move through pregnancy with grace, groundedness, and trust in your own innate wisdom.