Some of my favourite students are mums-to-be. There's something about pregnancy that makes people listen to their bodies more carefully, and that's exactly the attitude yoga rewards.
The American College of Obstetricians and Gynecologists encourages regular, moderate exercise for most healthy pregnancies, and lists modified yoga among the activities that are generally safe. As always, check in with your own doctor first. Every pregnancy is different.
Why prenatal yoga helps
- It eases the aches. Backache, tight hips and heavy legs are common. Gentle movement and supported stretches bring real relief.
- It builds useful strength. Legs, glutes and the muscles around the pelvis all help carry the extra load.
- It teaches you to breathe. Long, steady exhales calm the nervous system, a skill you'll be grateful for in labour and in those early sleepless weeks.
- It gives you time with your baby. Twenty quiet minutes of practice can be a lovely ritual of connection.
What to skip or change
- Lying flat on your back for long periods after the first trimester. I'll prop you up with cushions instead.
- Deep twists and strong core work that compress the belly. We twist from the upper back, gently, and keep the belly soft.
- Hot yoga. Overheating isn't a good idea while pregnant.
- Overstretching. The hormone relaxin makes ligaments looser, so it's easy to go further than your joints would like. We aim for stable, not bendy.
- Anything that risks a fall, like tricky balances without a wall nearby.
In pregnancy the goal isn't to go deeper. It's to feel steadier, stronger and more at ease.
A simple mini-sequence
- Seated breathing, five minutes, with a long, slow exhale.
- Cat and cow on hands and knees, moving with the breath.
- Wide-legged supported squat on a block or cushion.
- Side stretches seated on a chair or cushion.
- Rest on your left side with a pillow between your knees.
After the baby arrives
Postnatal yoga is its own gentle journey: rebuilding the deep core and pelvic floor, easing the shoulders that carry and feed all day, and finding a few calm minutes for yourself. Wait for your doctor's go-ahead, then start small.
I teach prenatal and postnatal yoga both online and one-to-one at home in Gurgaon. Tell me how far along you are when you get in touch and we'll take it from there.
