Yoga for Prenatal Students

Safety Thoughts for Pregnant Yogis

Dear pregnant yoga enthusiasts, remember to keep safety at the forefront of your practice—you know, instead of thinking about how to perfect that warrior pose. If you’re new to yoga or dealing with some health quirks, perhaps stick to a Prenatal Yoga Class. Here’s your main takeaway: don’t hold your breath. That’s something best left to those trying underwater basket weaving. Stick to gentle breathing exercises instead, and keep those wild pranayamas like “breath of fire” for post-pregnancy ambitions. Overheating? A definite no-go. Keep your heart rate mellow, because who needs an impromptu episode of “How Fast Can Your Heart Beat?”

When attempting standing poses, take a hint from toddlers: shorter stances are more stable. Stretch to about 80% of your limit—anything more is just showing off. Substituting poses on your hands and knees for those usually performed on your belly or back is a good call. And remember, blankets are great under knees, not just for smothering unwelcome thoughts. Modified wide-legged child pose (Balasana) is your new best friend for rest throughout the class.

Trimester Chronicles

**First Trimester (0-12 weeks)** is when you want to go gentle, like you’re made of the finest china. Miscarriage risk is higher, so don’t play the acrobatics champion by doing inversions, jumps, or intense twists. File those under “do later”—after you’ve acquired a mini-yogi.

**Second Trimester (13-27 weeks)** is the ‘watch where you lie down’ phase—avoid lying belly-down or flat-backed like it’s a bad lounge chair. Deep twists are out, along with those challenging backbends and wild arm balances. Be kind to the belly and skip the jumps in and out of positions unless teleportation gets invented.

**Third Trimester (28-40 weeks)**—continue the second trimester wisdom but watch where the baby is hanging out. Inversions should be given a hard pass, just as you would avoid overcooking pasta. Practicing on all fours helps align the baby properly—unless you’re planning a Cirque du Soleil themed birthing experience.

The Might of Standing

Standing poses are like spinach for Popeye—essential for building leg strength, improving circulation, and priming you for labor. When labor often resembles a standing or squatting endurance test, you’ll thank prenatal yoga for its leg-boosting regimen. Consistent practice is like marathon training: prepare now, and save the panting exhaustion for the actual labor.

Suggested Stands

• Utkatasana (Chair Pose): Great for leg-strength and impersonating immovable furniture.
• Virabhadrasana I (Warrior 1 Pose): Builds both muscles and the confidence to tackle grocery store lines.
• Virabhadrasana II (Warrior 2 Pose): Fantastic for leg stability unless you’re against stability.
• Utthita Trikonasana (Extended Triangle Pose): Because it’s all about balance, unlike your morning caffeine intake.
• Utthita Parsvakonasana (Extended Side Angle Pose): Good for the legs and stamina, making you ready to outlast any last-minute home decluttering frenzies.

Balance with a Hint of Reality

Balance poses are recommended near a wall or chair, unless you’re okay with resembling a modern art installation mid-fall. As the baby adds weight, standing balance poses offer hip tension relief and circulate your legs better than your old electric foot massager.

For a deeper dive into prenatal yoga practices and to make sure you’re not flouting common sense, visit

Ashtanga Tech’s Study Guide.