Yoga is a wonderful way to incorporate movement into your daily routine throughout pregnancy. Especially toward the end, when some sports become more challenging, prenatal yoga can help you stay fit despite a growing belly and potentially limited mobility. As a holistic practice, yoga aims to support not only physical well-being but also mental and emotional health. It also encourages mindfulness as you move through the many exciting changes of pregnancy. In this article, we’ll share 7 benefits of prenatal yoga for you and your baby. You’ll also learn what to keep in mind and what to avoid.
Many yoga studios, as well as sports clubs and adult education centers, offer special classes for pregnant women—so-called prenatal yoga classes. There are also simple exercises you can easily do on your own at home. Some of them are demonstrated by our LILLYDOO yoga instructor Denise from A Mana Life in Berlin on our . If you’re unsure whether pregnancy yoga is right for you, consult your doctor or midwife.
7 Benefits of Prenatal Yoga
Relieves tension
Many pregnant women experience back tension due to the additional weight. With the help of stretching and relaxation exercises, yoga can help relieve that tension.
Improves your body awareness
Yoga aims to bring the body, mind, and soul into harmony. You become more aware of your body’s capabilities and learn to appreciate them. In this way, your body awareness—which can sometimes feel off-balance due to pregnancy-related changes—can improve in a positive way.
Contributes to mental relaxation and stress reduction
Conscious breathing and letting go of your thoughts while practicing yoga can help you find calm amid stress and inner tension.
Improves blood circulation
The gentle movements promote blood circulation. Not only do you benefit from this, but your unborn child does too, as they are better supplied with oxygen and nutrients.
Helps in learning breathing techniques
Depending on the situation, specific breathing techniques can give you both calm and energy. During childbirth, proper breathing also helps you avoid tensing up with contraction pain and can make contractions more manageable.
Gently strengthens the muscles
Prenatal yoga is by no means only about relaxation and meditation. The exercises train coordination between different muscle groups and strengthen them gently. This can also include strengthening the pelvic floor (at least in the first half of pregnancy), which is under significant strain during pregnancy.
Dos – what’s allowed or even recommended
Listen to your personal feelings
Tune in to your own limits. Your body often signals what feels good and what doesn’t. Just because an exercise is recommended for pregnant women doesn’t mean it’s the right one for you. So don’t force yourself into poses that feel uncomfortable.
Start even as an inexperienced yogi
Feel free to try yoga during pregnancy, even if you don’t have any experience yet. The end of the first trimester is especially suitable for getting started. The most critical phase of pregnancy has passed, and the fatigue and exhaustion that many women experience in the first few weeks have usually eased. That way, you can begin this new experience with more energy.
Pay attention to designated prenatal yoga exercises
Not every yoga practice is equally suitable during pregnancy. As a beginner, it’s best to stick to designated prenatal yoga exercises—especially if you’re practicing alone at home rather than in a class.
Lie on your side instead of on your back
From the 20th week of pregnancy, lying on your back for a long time can restrict blood flow and, in turn, the nutrient supply to your baby. Therefore, after the first half of pregnancy, it’s better to lie on your side during relaxation instead of on your back.
Proceed gently when stretching
During pregnancy, muscles, ligaments, and tendons are especially soft. To avoid overstretching, make sure you stretch very gently and cautiously.
Ask in case of doubt
If you’re unsure about anything or have questions about prenatal yoga, it’s best to contact your yoga teacher or your doctor.
Don’ts – things you should avoid
Hot Yoga
If you’ve never practiced hot yoga before, choose a gentler form of yoga during pregnancy. Unfamiliar exertion at high temperatures can otherwise put too much strain on your body. However, if you practiced hot yoga regularly before pregnancy, it’s generally not a problem to continue now.
Supine position
Avoid exercises in the prone position once they no longer feel good for you.
Abdominal exercises
To give your muscles a chance to relax and make room for your growing baby, leave abdominal exercises out of your yoga routine. Exercises that target the abdominal area can also trigger uterine contractions, which in the first trimester can increase the risk of miscarriage and, later in pregnancy, the risk of preterm birth.
Overdo it with pelvic floor exercises
Even though your pelvic floor is under significant strain during pregnancy and does need strengthening, you shouldn’t overdo exercises for this area in the last few weeks. Otherwise, your pelvic floor may become too rigid, which can be counterproductive during childbirth.
Interventions in natural breathing
Your natural breathing rhythm is a good indicator of how much something is exerting you. Try to maintain it as much as possible during yoga to make sure you don’t overexert yourself. Long pauses in breathing can also reduce your baby’s oxygen supply.
Push your limits
If your athletic ambition kicks in during yoga, you’ll unfortunately need to wait until after pregnancy. Because muscles and tendons soften due to hormonal changes, trying to achieve new, difficult positions can increase the risk of overstretching.
Are you still looking for the perfect musical accompaniment for your yoga class? On our Spotify channel, you’ll find the perfect playlist for your exercises on the mat:
If you decide to join a yoga class, all the necessary equipment is usually available on-site. If you want to do the exercises at home, for example with our , you’ll need a yoga mat. A rolled-up blanket or a pillow can be helpful as a stable surface and as support for some exercises. Alternatively, you can also use a professional yoga bolster. A yoga block may also be useful in some cases.
If you enjoy prenatal yoga during pregnancy, postnatal yoga to support postpartum recovery will likely be of interest to you after the birth as well. Above all, we wish you lots of fun trying it out! Namaste!
