Yoga in Pregnancy

Prenatal yoga is a special type of yoga using exercises and poses that are safer to practice during pregnancy. Read on to learn more about pregnancy yoga and how it can help reduce stress and help prepare your body and mind for childbirth.

What Is Prenatal Yoga?

Prenatal or maternity yoga classes are similar to gentle yoga classes, but your instructor will make modifications to poses to ensure they are safe to do during pregnancy.

In your prenatal yoga classes, you can usually expect to:

• Learn and practice some focused breathing techniques that can help you relax. These can also be useful for managing your breath during labour if you give birth vaginally.

• Do some gentle stretching

• Practice pregnancy yoga poses and exercises that can help strengthen muscles you'll need during labour and delivery if you give birth vaginally

• Learn some helpful relaxation techniques

• Meet and network with other mums-to-be.

Your midwife may be able to suggest some good prenatal yoga classes in your area. Alternatively, contact nearby yoga studios and ask if they offer yoga sessions specifically for pregnant mums-to-be. If they don't, they may be able to recommend another studio in your area that does.

For your safety, it's best to let your yoga instructor know that you are pregnant before starting the class.

Is Yoga Safe During Pregnancy?

If you’re wondering, ‘is yoga safe during pregnancy?’ For most mums-to-be, prenatal yoga is considered a safe and beneficial form of gentle exercise. The NHS notes that activities like yoga are generally fine to continue (or start) in pregnancy, as long as you feel comfortable and do not overexert yourself.

• Always check with your midwife or doctor first, especially if you have any health conditions, complications, or have not exercised before.

• Choose a qualified prenatal yoga instructor and a class designed for pregnancy.

• Avoid hot yoga (including Bikram). Overheating can be harmful in pregnancy, so stick to normal room temperatures.

• Modify poses as your pregnancy progresses and follow your instructor’s guidance on what to avoid.

• Listen to your body. If anything feels uncomfortable or painful, stop and let your instructor know.

These precautions matter most if yoga is new to you. If you already have a regular yoga practice, many poses can often be adapted safely. For more guidance on staying active, see our article on exercise during pregnancy.

What Are the Benefits of Prenatal Yoga?

Like many other forms of gentle exercise during pregnancy, prenatal yoga can be a safe way for mums-to-be to stay fit and limber. Some research also suggests that staying active during pregnancy can lower the risk of problems during labour. These pregnancy yoga benefits can vary from person to person.

Physical Benefits

• May reduce backaches and other aches and pains.

• Helps develop core strength and flexibility, which may help prevent or ease pelvic girdle pain and support balance as your bump grows.

• The NHS notes that pregnancy-safe activity such as yoga can help strengthen muscles and joints and improve circulation.

• As a form of exercise, yoga may help lower the likelihood of health problems like diabetes or high blood pressure. High blood pressure carries a risk of pre-eclampsia. Keep in mind that yoga is not a substitute for the proper management of blood pressure and any other health issues, these need to be monitored with the help of your doctor and midwife.

You may also find it helpful to practise pelvic floor exercises during pregnancy alongside other pregnancy-safe movement, if your midwife or doctor agrees.

Mental and Emotional Benefits

• May decrease stress and anxiety.

• Pregnancy can be stressful, and relaxation practised in prenatal classes may help support emotional wellbeing.

Labour Preparation Benefits

• Provides the opportunity to practise breathing and relaxation techniques that can help throughout pregnancy, labour and delivery.

• Focused breathing and relaxation can be practical tools for managing labour, particularly during contractions.

For more practical tips, see our guide to preparing for labour.

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How Can You Stay Safe During Pregnancy Yoga?

If you’re asking ‘is yoga safe during pregnancy’, the tips below can help you practise pregnancy yoga exercises more comfortably. To help ensure you and your foetus are as safe as possible, keep these guidelines in mind:

Talk to your midwife and/or doctor. Check that pregnancy yoga is safe for you, especially if you have any conditions or complications.

Check that your instructor is qualified. As your body changes during in pregnancy, what feels safe may change too. Choose someone trained in prenatal yoga, tell them how far along you are, and mention any aches, pains or medical conditions.

Stay well-hydrated and cool. Avoid strenuous or hot yoga and drink water regularly to help prevent dehydration.

Be realistic with your goals. Gentle activity is often recommended in pregnancy (including yoga). If you were not active before, build up gradually: start with shorter sessions (for example, up to 15 minutes, up to three times a week), then increase towards about 30 minutes a day as you feel comfortable, mixing in activities like walking or swimming and scaling back if you feel you’re overdoing it.

Be gentle and pace yourself. If you cannot speak normally without losing your breath, slow down. If a pose feels uncomfortable, release it, rest, and ask for an alternative. Don't be afraid to ask your instructor for alternatives if a particular pose is uncomfortable or too difficult.

Use props. As your centre of gravity shifts, balance can be harder. Use pillows, blocks or cushions for support.

For broader guidance on safe movement, see exercise during pregnancy and explore our healthy pregnancy hub.

Poses to Avoid in Pregnancy Yoga

• Lying flat on your back (especially after 16 weeks)

• Back bends or strong body twists

• Inverted poses (headstands, shoulder stands)

• Lying on your belly

• Strenuous or deep stretches

• Breath-holding or short, forceful breathing patterns

Simple Trimester-Based Adjustments

In the first trimester, many poses may still feel manageable, but it can help to focus on breathing, gentle stretching and avoiding overheating — and nausea may affect what feels comfortable. In the second trimester, as your bump grows, balance may be more challenging, so props can offer support, and it’s best to avoid lying flat on your back from 16 weeks. In the third trimester, you may prefer gentle movement, relaxation and breathing practice to prepare for labour; keep sessions shorter, rest as needed, and discuss any new discomfort with your midwife.

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When to Avoid Doing Prenatal Yoga

Check with your midwife or doctor before starting prenatal yoga. In most cases it's OK to do yoga in pregnancy, but there are some complications that can make it unsafe for you or your foetus.

You may be advised not to do pregnancy yoga or other exercise if:

• Your waters have broken

• You have high blood pressure or pre-eclampsia

• There are concerns about your foetus's growth

• You have a condition where your cervix can open too easily

• You have placenta praevia and you've passed 28 weeks of pregnancy

• You are expecting triplets or a higher number of multiples

You have other health conditions such as certain forms of diabetes, thyroid disease, heart trouble or breathing problems.

When to Stop and Call Your Doctor or Midwife

There are several warning signs to be aware of during prenatal yoga or any other form of exercise during pregnancy. If you notice any of the following, stop and seek medical attention right away:

• Breathing difficulties

• A headache

• Chest pain

• Dizziness or fainting

• Pain or swelling in your calves

• Bleeding or fluid leaking from your vagina

Any signs of premature labour such as contractions, pressure in your pelvis, period-like cramps or an unusual backache.

The Bottom Line

Once you've got the all-clear from your midwife or doctor, joining a prenatal yoga class can be a wonderful and safe way to stay active and help you stay connected with your changing body during your pregnancy.

You might also find that meeting other mums-to-be at the classes helps you feel more supported as you can share your experiences of the highs and lows of pregnancy together.

Looking for more expert pregnancy guidance and exclusive offers on Pampers products? Download the Pampers Club App to access trusted parenting content, earn points on Pampers purchases, and earn free nappies. It’s free to download and designed to fit around busy family life.