What Is Prenatal Yoga?

Written by: Janel Duffy
Posted: May 02, 2024
Prenatal yoga is a specialized yoga practice specifically tailored for pregnant women. It focuses on poses that are safe and beneficial during pregnancy, incorporating breathing techniques and relaxation exercises to prepare the body and mind for birth and postpartum. Classes that are prenatal focused tend to include time for connecting with other pregnant moms in different parts of their pregnancies.
 
Pregnancy is a long journey that transforms expectant moms both physically and emotionally (and really every other way too). Supporting both your body and mind as you grow, change, and build a human is important for your well being and the health of your baby. Sure there are folks who decide to run marathons during pregnancy, or swim for miles, or strength train– and that’s all good for them– but that’s not for everybody. Prenatal yoga is a perfect combination of movement, mindfulness, connecting to the body & baby, as well as connecting with other pregnant moms on their journey.
 

Key Components Of A Prenatal Yoga Practice

 

Asanas

 
Aka “poses”. These are carefully chosen by the yoga instructor to avoid strain on the abdomen and are modified to accommodate a growing belly.Common poses include standing postures, gentle stretching, and balancing exercises. 

 

Pranayama

 
Better known as “breathing techniques”. Breathing exercises are a core part of prenatal yoga. Practicing controlling your breath is helpful for the emotional and sometimes uncomfortable parts of pregnancy. Breathwork can be particularly beneficial during labor and delivery.

 

Relaxation & Meditation

 

Each session typically ends with relaxation techniques that calm the mind and reduce stress. For many pregnant moms, this can be a really essential part of their day, to slow down, focus on themselves and sit in stillness. Guided relaxation and meditation have benefits for pregnant moms in real time as well as long-lasting positive effects for both her and her baby.
 
You don’t already have to know how to do yoga, meditate or do breathwork to benefit from prenatal yoga.  Prenatal classes are guided and you’ll be able to build on your knowledge as you continue taking more classes.

 

Prenatal Yoga Benefits

 
Prenatal yoga is a great way to keep moving and stay connected to your body during your 9 months of pregnancy. But there are so many benefits to prenatal yoga that go beyond just the physical:
 

Enhanced circulation

 
Yoga increases blood flow– a benefit that impacts both mom and her baby.

 

Improved back pain & other discomforts

 
Gentle stretches and strengthening exercises can help alleviate back pain, nausea and headaches. 

 

Increased strength & flexibility

 
Building strength and flexibility can help pregnant moms maintain movement and mobility throughout their pregnancy. A consistent yoga routine can also help make labor more manageable– you’ll be practicing different poses that are great for birth and build the stamina needed for the big day!
 

Reduced stress & anxiety

 
The meditative aspect of yoga helps lower stress levels, which is super beneficial in general, but especially in pregnancy. Most pregnant women are still working their full time jobs, caring for other kids and loved ones and helping maintain their homes– so even just the aspect of showing up to a place where all you have to do is follow the instructor can be very calming.
 

Improved sleep

 
Practicing prenatal yoga regularly can lead to better sleep. Between the physical and mental benefits, pregnant moms who participate in yoga classes tend to sleep more restfully.

 

Breathwork

 
The breathwork that is incorporated into prenatal yoga classes can be a game-changer for many pregnant moms. Learning how to control your breathing can help in pain and discomfort management during labor.

 

Better body awareness

 
Prenatal yoga can help women become better attuned to their bodies. Finding that connection with the body can be really powerful and empowering for the duration of pregnancy and during birth.

 

Creating lasting connections

 
Prenatal yoga classes provide a space to connect with other expectant moms. This kind of connection offers emotional support, deep bonding, validation and a space for learning. Even if none of the other benefits of prenatal yoga sound appealing to you, the connections you might make in a prenatal yoga series is worth it.
 

Choosing The Right Prenatal Yoga Class

 
Of course, before implementing any new activity or exercise regimen– it’s best to first discuss it with your healthcare provider. 
 

Instructor: 

 
It’s important to find a certified instructor who specializes in prenatal yoga. They will understand the safety guidelines necessary to protect both you and your baby. You also want to make sure that you feel comfortable with the instructor. See if you can find some of their reviews online, find their social media page, or anything else that might help you decide if they’re a right fit for you.

 

Location and time: 

 
Some classes are in person and some are online. Make sure that if you’re going to an in-person class, that the time and location are convenient for you (and will stay convenient for you as your pregnancy progresses). If you’re considering an online class, decide whether you want to attend a live class or if you’d rather take a pre-recorded prenatal yoga class.

 

Class type: 

 
Not all yoga studios have a dedicated prenatal class. However, many have certain instructors who are trained in prenatal yoga and can offer modifications to a regular class. Check with your local studio to see what options are available.


 

Overall, prenatal yoga can benefit a pregnant mom in more ways than one

 
Whether you’re continuing your long-term yoga journey, seeking relaxation and flexible hips, or just trying to get out of the house each week, participating in prenatal yoga is a fantastic way to boost your overall wellness during pregnancy. If you can find a class you like with an instructor and group of other pregnant moms you can connect with, you’ll be helping yourself physically and emotionally prepare for your journey through pregnancy as well as birth.
 

Prenatal yoga makes a great baby shower gift!

 
Curious about prenatal yoga but not sure you want to pay for it yourself? Browse instructors and studios and put them on your BeHerVillage registry so you can get prenatal yoga as a baby shower gift.


BeHerVillage is helping parents like you get the funds they need for the support they deserve! Are you having a baby and are looking for support? Create a registry for support today and get gifted funds directly into your bank account to pay for your support team. You deserve this.

Are you a birthworker who supports new moms? Use BeHerVillage to help your clients pay for your support. Create your free profile here and you can be the best baby shower gift a mom will ever get!
Category: Getting Ready For Your Baby , BeHerVillage Registry Guide
Tags: prenatal yoga , pregnancy support , pregnant body

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