Pregnancy is a time of incredible change—physically, emotionally, and mentally. As your body adapts to a new life, you might search for ways to stay strong, calm, and centred. One beautiful practice that can help you navigate this journey is prenatal yoga. Gentle, nurturing, and deeply supportive, prenatal yoga offers a way to connect with your body, your baby, and the incredible transformation you’re experiencing.
I know firsthand how overwhelming pregnancy can feel at times—the physical aches, the fluctuating emotions, and the uncertainty of what’s safe to do. I want to walk you through some of the most beneficial yoga poses for each trimester and give tips on when to start and which poses to avoid. This guide is all about helping you feel empowered and informed as you move through your pregnancy, so let’s dive in.
When Should I Start Prenatal Yoga?
One of the most common questions is, “When should I start prenatal yoga?” The simple answer is it depends on how you feel. You can begin as early as the first trimester, but it’s essential to listen to your body’s cues and not push yourself. Every pregnancy is unique; what works for one woman might not feel right for another.
However, Yoga Teachers of General or Prenatal Classes, mindful of a natural miscarriage, will recommend you start your classes with them in your 2nd trimester.
First Trimester: Gentle Movements, Listening to Your Body
The first trimester is all about easing into the changes. You may feel fatigued or experience morning sickness, which can make it harder to stay active. That’s okay—gentle, nurturing movements are key here. Focus on breathwork, light stretching, and movements that help relieve stress. Yoga can also help you tune into your body, allowing you to build a connection with your baby early on.
Second Trimester: Focusing on Strength and Stability
As you move into the second trimester, many women feel a boost of energy (hello, second-trimester glow!). This is a great time to introduce poses that build strength and stability, particularly in your core and pelvic muscles. As your body changes and your baby grows, maintaining strength will help alleviate discomfort in your back and hips while preparing your body for the months ahead.
Third Trimester: Emphasizing Restorative Practices
By the third trimester, your body is working hard to support you and your baby. This is when restorative yoga practices can be most beneficial. Focus on poses that promote awareness of your breath and deep relaxation tools, and connect to your baby to prepare for childbirth. Also, include practices that relieve common discomforts like back pain, pelvic girdle pain, varicose veins, and swollen feet. Take it slow, rest often, and honor your body’s needs.I encourage you to continue strengthening and stabilizing your core to accommodate a higher probability of pelvic girdle pain. (45% of pregnant women have pelvic girdle pain.)
Key Prenatal Yoga Poses
Now, let’s look at some of the safest and most effective prenatal yoga poses for each stage of your pregnancy. These poses support your physical and emotional well-being, helping you feel more grounded, relaxed, and prepared for the journey ahead.
Safe Poses to Practice
Here are a few key poses that are safe to practice throughout your pregnancy:
Cat-Cow Pose (Marjariasana):
This gentle flow between arching and rounding your back is excellent for relieving tension in your spine. It’s particularly helpful if you’re experiencing back pain and strengthens your core in a safe, supportive way.
Warrior II (Virabhadrasana II):
A standing pose that builds strength in your legs and pelvic core, Warrior II is a wonderful way to maintain balance and stability, which will be important as you approach delivery.
Bound Angle Pose (Baddha Konasana):
Sitting with your feet together and knees wide, this pose gently opens the hips and promotes flexibility in the groin. It’s a beautiful grounding pose for the later stages of pregnancy when you’re preparing for labour.
Modified Child’s Pose (Balasana):
This resting pose with wide knees stretches your lower back and hips and offers deep relaxation. It is especially soothing if you’re feeling tired or overwhelmed.
Side-Lying Corpse Pose (Savasana):
As you approach the end of your practice, lying on your side with a pillow between your knees can provide comfort and relaxation. This restorative pose allows your body to rest fully while reducing swelling in your legs.
Benefits of Each Pose
Each of these poses has specific benefits tailored to the needs of expecting mothers:
- Cat-Cow Pose helps improve mobility in your spine and relieves back pain.
- Warrior II builds strength in your legs, core, and stamina while improving your balance as your centre of gravity shifts.
- Bound Angle Pose gently opens your hips and increases flexibility, essential for childbirth.
- Modified Child’s Pose provides a calm moment, helping reduce stress and anxiety.
- Side-Lying Corpse Pose encourages deep relaxation, allowing your body to rest and recover.
Are There Any Yoga Poses to Avoid During Pregnancy?
While yoga is generally safe during pregnancy, you should avoid a few poses to protect yourself and your baby. These include any pressure to the belly, deep twists, intense backbends, strong inversions and poses that require lying flat on your back for extended periods.
Yoga Poses to Avoid
- Pressure to belly: To protect your baby, avoid poses that involve lying on your belly and deep forward bends
- Deep Twists: Twisting poses can compress your abdomen and are best avoided, especially as your belly grows.
- Intense Backbends: Poses like Wheel Pose can strain your lower back, which is already under pressure during pregnancy.
- Strong inversions: Poses like headstands due to pressure on the vulnerable neck joints.
- Poses that require lying flat on your back: After the first trimester, lying on your back can compress your vena cava minor. This vein can reduce blood flow to your heart and your baby.
Why Avoid These Poses?
Avoiding these poses prevents unnecessary strain on your body and ensures your and your baby’s safety. As your pregnancy progresses, your body changes in ways that require a more mindful approach to movement. Avoiding certain poses reduces the risk of injury and ensures that your practice remains nurturing and supportive.
Final Thoughts
Prenatal yoga is a beautiful way to connect with your body and your baby and the incredible pregnancy journey. Whether you’re looking to build strength, relieve discomfort, or simply find a moment of peace, yoga can support you through every stage. Remember to listen to your body, practice with intention, and, most importantly, be kind to yourself.
If you’d like to explore more about how prenatal yoga can support you or if you’re looking for a program tailored to your needs, take a look at Thrive’s Prenatal Yoga Livestreaming classes wellness resources. Our expert-led programs are designed to empower you with the knowledge and tools to feel confident and supported throughout your pregnancy.