Yoga During Pregnancy: Move Gently, Listen Deeply

Pregnancy is a time of big change, and yoga can be a beautiful way to stay connected to your body, ease discomfort, and find moments of calm. The key right now isn’t pushing — it’s listening.

Before you begin or continue a practice, check with your healthcare provider to be sure movement is right for you.

When you come to class, let your teacher know you’re pregnant so they can offer supportive modifications. You’re welcome in any class — just move in a way that feels steady and comfortable in your body each day.

Poses to Avoid or Modify

As your belly grows, some movements won’t feel as supportive. In general, skip or adjust:

• Deep twists that compress the belly

• Strong backbends or intense core work

• Lying on your belly

• Long periods flat on your back after the first trimester

• Deep forward folds that squish the belly

• Long held Inversions where the blood moves away from baby (even down dog should be done more sparingly)

When unsure, make more space and take breaks often.

Poses That Often Feel Good

Every pregnancy is different, but many people enjoy:

• Cat–Cow for gentle back relief

• Child’s Pose (knees wide) for rest and hip space

• Supported Goddess with props for relaxation

• Side-lying Savasana instead of lying flat

• Supported squats to build strength and open the hips

This is a season to move with care and compassion. Rest when you need to, drink water, and trust your body’s signals. Yoga can help ease aches, build strength, and create breathing room — on and off the mat.

And I LOVE babies & most of our teachers and staff have once been pregnant. We are here if you have any questions (or complaints or expressions of exuberance) as you go through this stage in life. 💛