Prenatal Yoga 101: Everything You Need To Know About This Pregnancy-Friendly Practice

Here, we go over everything you need to know about prenatal yoga, including how to get started and keep you and your growing belly safe.  

The American College of Obstetricians and Gynecologists2 say that modified or prenatal yoga is one of the safest forms of exercise during pregnancy. They also recommend combining a yoga practice with other types of activity such as walking, swimming, or stationary cycling.  

Mind-body practices such as prenatal yoga can be extremely beneficial during pregnancy, especially for addressing the physical, emotional, and mental aspects of this critical time. Here are nine health benefits of practicing prenatal yoga.

Since pregnancy and childbirth involve a lot of change and challenge for the body, it’s important to stay physically active. “Prenatal yoga builds flexibility, mobility, and strength, which all play a role in supporting and maintaining a healthy body during pregnancy,” says Zoe Courneya, Life Time’s National Yoga Education Manager. 

Yoga is known for its ability to help reduce stress and manage the symptoms of anxiety3, according to a meta-analysis. But one study found that practicing integrated yoga during pregnancy has an added benefit of protecting against prenatal depression4. 

Since prenatal yoga is about connection, Courneya says a consistent practice can also help you develop a deep awareness of yourself, your body, and your baby. 

Pregnancy can put a lot of added pressure on your lower back, and your body, in general. This often leads to pain in areas such as the lower back. It can also affect your stride. One study found that participating in a prenatal yoga program can have a positive effect on reducing the overall burden of pregnancy-related symptoms5 as well as improving the stride and gait5 during walking. 

Kegel exercises are something many moms-to-be are very familiar with, especially if this is not a first pregnancy. Prenatal yoga classes often emphasize strengthening the pelvic floor muscles, which act as a hammock to support the pelvic organs. 

All those breathing exercises you’ve been told to practice during pregnancy will come in handy, we promise. What makes a prenatal yoga class so beneficial is the breathwork is included in the practice. “Prenatal yoga emphasizes breathing as a tool to use when we encounter stress in our lives, and learning to breathe through new feelings and sensations helps you lessen anxiety and concern during pregnancy,” says Courneya. 

Many prenatal yoga instructors spend time teaching women how to open their hips and keep correct postural alignment, which helps with labor and delivery.

A recent study examined the benefits of prenatal yoga for young women under the age of 24 and found that 45-minute sessions that consisted of postures, breathing, and relaxation exercises, including 15 min of group chat, helped decrease distress and increased perceived skills to assist with labor and childbirth. 

Remember that village everyone told you to find? Well, a prenatal yoga class is an excellent place to connect with other expecting moms that can help support you during pregnancy and beyond. 

Founder of Strala Yoga and mbg collective member, Tara Stiles, agrees: "As your body relaxes during pregnancy, you'll feel like you can twist in circles!" she previously writes in mbg. "So do much less than you can or might normally do here. You want to keep your middle pretty roomy and uncompressed."

Stiles also mentions that prenatal yoga is a great practice throughout your entire pregnancy—even postpartum. "You can practice this routine in any stage of your pregnancy," she says in our Prenatal Yoga class. "Whether you’re thinking about conceiving and starting a new family, whether you’re already pregnant or any stage along, even after you’ve given birth—this is great for recovery for postpartum."

Pregnancy is an exciting, but hectic, time in your life. Developing a practice of prenatal yoga can help you tune into your body, so you can slow down, relax, and learn to be more mindful of your breath and body, as it goes through these drastic changes. Being part of a prenatal class also allows you to bond with other moms-to-be who are going through the same physical and emotional changes as you are.