The Beginner’s Guide to Prenatal Yoga


Finding the best exercise can be hard for moms-to-be because their bodies change so much every day. Keeping fit and healthy during pregnancy can help relieve symptoms like swelling, tiredness, and back pain.

Prenatal yoga is now one of the best ways for pregnant women to get fit. It is both a workout and a form of meditation. As you breathe and move through different poses, your mind and body become more connected. Yoga has a lot of benefits that will help you through your pregnancy and make it more enjoyable. Check out below to learn more about prenatal yoga!


  • Manages Weight

During pregnancy, you will always gain weight because your baby is growing inside of you. Prenatal yoga will help you stay active while you are pregnant. You can also control how much weight you gain during a healthy pregnancy by eating healthy snacks. You can always use a great snack delivery service if you’re too tired, too lazy, or just too busy to go out and buy food.


  • Improves Sleep

During pregnancy, it can be hard to sleep, especially in the second and third trimesters, when the baby gets bigger and bigger by leaps and bounds. Most of the time, it’s not hard to fall asleep, but it can be hard to stay asleep. Moms-to-be wake up because of hormones, the need to go to the bathroom, or uncomfortable sleeping positions. Yoga can help pregnant women sleep better at night, especially when they wake up in the middle of the night. Harvard researchers found that doing yoga improved both the quality and the amount of sleep. If you can’t sleep, taking a prenatal yoga class will help.


  • Taking away stress

During pregnancy, your body goes through a lot of changes, which can be hard on your body, mind, and emotions. Joining a yoga class is a great way to deal with stress because it lowers depression, improves your mood, and makes you feel better all around.


  • Boosts the strength of the pelvic

During pregnancy, it is important to work out your pelvic floor muscle because it helps support the baby’s weight. It gets weaker during pregnancy and after giving birth, so it’s important to work these muscles. As part of a good yoga practice, you should work on Mula Bandha or tone your pelvic floor/kegel muscles. When you’re pregnant, having strong pelvic muscles can help you carry your baby in comfort.


  • Helps you get ready for labor and birth

When you are in labor, the breathing exercises you have learned in yoga can help you relax. It has been shown that when mothers practice deep, slow, abdominal breathing during prenatal yoga and labor, they feel less pain during labor. Then, all the yoga moves you’ve learned to stretch and strengthen your muscles can help you feel better during delivery and get better faster afterward.


Women who did Prenatal Yoga while they were pregnant are said to have had easier deliveries with less pain than those who didn’t. Even if you don’t usually work out, you will enjoy every class because it gives you and your baby a chance to spend time together. Meeting other women who are also expecting is also a plus.


Poses for Prenatal Yoga


There are yoga positions made for pregnant women’s bodies that can help them feel more comfortable while they practice and while they are pregnant. Here are some of the best yoga poses, or asanas, that pregnant women can do to stay fit.


  • Ankle to Knee Pose. It is called the Agnistambhasana in yoga. This position is good for pregnant women who have back pain, which is almost everyone. It also helps loosen up the muscles in your glutes, hips, and the area under them. But you need to get your body ready for this pose by warming up. Sitting on a folded blanket or a block so your hips are higher than your knees also helps.


  • Child’s Pose with Wide Knees. The Balasana is another name for this pose among people who do yoga. As a pregnant woman’s belly grows, it gets heavier and heavier, which can be a problem. Balasana helps get rid of belly fat because it is a very restorative pose.
  • Helped the fish pose. It’s also called Supported Matsyasana, and it helps a pregnant woman feel better all over. It involves a small back bend that feels great and takes away the intense body pain you’ve had all day. Use blocks, bolsters or blankets under your back for support


These are just some of the most common positions done in prenatal yoga classes that help with common pregnancy problems. They are made to help pregnant women get stronger and more flexible by teaching them techniques that they can use at home. Joining a Prenatal Yoga class is the best way for a woman who is going to have a baby to work out. Whether or not you’ve done yoga before, you can try it as long as your doctor says it’s okay for you to stay active while you’re pregnant.


Do You Need Prenatal Yoga Classes that Nurture Both the Mama and Baby?

Prenatal classes are essential for every expecting Mama! These classes are designed to prepare the body for the birth, teach you breathing and mindfulness exercises to help you stay present, calm and focused. It also allows you to build a community with expectant Mamas who share similar lifestyle philosophies of keeping the body, mind and spirit healthy! Our instructors’ energy during the class is infectious, making it an empowering experience for all levels of practitioners—from beginner to advanced. Book your first class now at one of our San Francisco locations or our new location in downtown Walnut Creek!



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