Prenatal Yoga

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Features

Trimester-by-trimester guidance with specific modifications and contraindications
Safe alignment principles for the changing pregnant body (pelvis, spine, center of gravity)
Strength and mobility: hips, spine, pelvic floor, shoulders, and upper back
Breathing practices: labor breath, calm breath, and pelvic floor breath
Birth preparation: positions for labor, hip openers, and breathwork for contractions
Mindfulness and emotional support: anxiety, fear of birth, body image, and transitions
Capstone: a complete trimester-specific practice plan and postpartum transition guide

Target audiences

Expecting mothers in any trimester of pregnancy
First-time mothers wanting a safe and guided movement practice
Experienced yogis wanting to adapt their practice safely during pregnancy
Mothers who have experienced pregnancy loss or high anxiety and want a gentle, supported approach
Yoga instructors wanting to teach prenatal yoga safely and confidently
Partners who want to participate in pregnancy wellness support (optional partner elements included)

Requirements

Medical clearance from your OB/GYN, midwife, or healthcare provider before starting
A yoga mat and open floor space
Props: 2 yoga blocks, 1 bolster (or firm pillow), 1 blanket, and a sturdy chair
Comfortable, loose, breathable clothing
A wall for support in standing poses
No prior yoga experience required
Important: Skip or modify any pose that causes discomfort, dizziness, or shortness of breath — always honor your body first

Curriculum

4 Sections
16 Lessons
10 Weeks

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Module 1 — Prenatal Yoga Foundations (Safety, Anatomy, and First Trimester)
You'll learn what prenatal yoga is, how it differs from regular yoga, and what genuine benefits it offers throughout pregnancy. This lesson builds a realistic, evidence-informed mindset so you approach practice with confidence rather than confusion or fear. You'll also learn the most important principle of prenatal yoga: your baby and your body are the teacher — every guideline serves that truth.
5
Module 2 — Second Trimester Yoga (Stability, Strength, and Opening)
The second trimester is often called the "golden trimester" — nausea often eases, energy returns, and the belly becomes beautifully visible. You'll learn how the body's rapidly shifting center of gravity, expanding uterus, and loosening pelvis change the yoga practice, and how to build safe, functional strength for this stage.
5
Module 3 — Third Trimester Yoga (Birth Preparation, Breath, and Surrender)
The third trimester demands a fundamentally different approach to yoga: slower, shorter, more supported, and more inward. You'll learn how to adapt your entire practice for the final weeks — honoring both the physical demands of late pregnancy and the emotional nesting instinct that prepares you psychologically for birth and motherhood.
5
Module 4 — Full Practice, Special Topics, and Postpartum Transition
Pregnancy brings many discomforts beyond back pain: heartburn, insomnia, leg cramps, round ligament pain, swollen feet, and carpal tunnel. You'll learn targeted yoga tools for each, giving you a practical, accessible toolkit for the most common pregnancy challenges.
5

FAQs

Is prenatal yoga safe in the first trimester when miscarriage risk is highest?

Yes — gentle prenatal yoga does not increase miscarriage risk in healthy pregnancies. The key is keeping practice gentle, cool, and low-intensity. However, always consult your OB/GYN or midwife before starting, especially if you have a history of pregnancy loss or are considered high-risk.

Can I continue my regular yoga practice during pregnancy?

Some practices (gentle Hatha, Restorative) adapt well with modifications. Others (hot yoga, strong Vinyasa, Ashtanga, advanced inversions) are not recommended during pregnancy. Any regular practice should be reviewed with both your healthcare provider and a qualified prenatal yoga teacher who can assess your specific situation.

What positions should I absolutely avoid during pregnancy?

Avoid: lying flat on your back after the first trimester, deep abdominal compressions or strong twists, traditional sit-ups or crunches, hot yoga, any pose that causes dizziness or shortness of breath, and strong inversions (unless you are very experienced and have specific medical clearance). When in doubt, modify or skip.

How soon after birth can I return to yoga?

For vaginal births, gentle breathwork and pelvic floor exercises can begin within days. A modified restorative yoga practice (cleared by your provider) typically begins after the 6-week check-up. For cesarean births, expect a longer return timeline of 12–16 weeks minimum, with scar tissue healing as a priority. A pelvic floor physiotherapist assessment is strongly recommended before returning to any yoga beyond gentle stretching.

Instructor

admin

3 Students

10 Courses

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Free

Student:

1 Student

Lesson:

16 Lessons

Duration: 10 Weeks

Quiz:

4 Quizzes

Level: All levels

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Target audiences

Requirements

Curriculum

FAQs

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Useful Links

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Prenatal Yoga

Features

Target audiences

Requirements

Curriculum

FAQs

Instructor

Useful Links

Working Hours

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