Pregnancy transforms your body in profound ways. Prenatal yoga offers safe, effective support through every stage, helping you stay strong, reduce discomfort, and prepare for birth.
Benefits of Prenatal Yoga
Physical Benefits:
- Reduces back pain and sciatica
- Improves sleep quality
- Decreases nausea and headaches
- Builds stamina for labor
- Eases common pregnancy discomforts
Mental Benefits:
- Reduces anxiety and stress
- Improves mood and emotional wellbeing
- Builds confidence for birth
- Creates connection with baby
Labor Preparation:
- Strengthens pelvic floor
- Practices breathing techniques
- Builds endurance
- Learns helpful labor positions
Safe Poses by Trimester
First Trimester (Weeks 1-12)
Focus: Gentle movement, managing fatigue and nausea
Safe Poses:
- Cat-Cow (spinal mobility)
- Modified Child’s Pose (rest)
- Standing poses with support
- Gentle twists (open, not compressed)
Avoid:
- Deep backbends
- Intense core work
- Hot yoga
- Lying flat on back after week 12
Second Trimester (Weeks 13-26)
Focus: Building strength, enjoying increased energy
Safe Poses:
- Warrior poses (with modifications)
- Side-lying positions
- Supported bridge pose
- Gentle hip openers
Modifications:
- Use blocks and props
- Widen stance for balance
- Support with wall or chair
Third Trimester (Weeks 27-40)
Focus: Comfort, preparation for labor
Safe Poses:
- Supported squats
- Hands-and-knees positions
- Gentle stretches
- Restorative poses
Labor Prep:
- Pelvic tilts
- Hip circles
- Breathing practices
- Relaxation techniques
When to Avoid Prenatal Yoga
Consult your doctor first if you have:
- History of miscarriage
- Placenta previa
- Preeclampsia
- Cervical issues
- Multiple pregnancy complications
Creating Your Practice
Frequency: 2-3 times weekly
Duration: 20-45 minutes
Listen to body: Rest when needed
Stay hydrated: Drink before, during, after
Prenatal Yoga Classes in Bellevue
I offer specialized prenatal yoga for expecting mothers:
- Private sessions: Personalized for your stage and needs
- Small group classes: Connect with other moms-to-be
- Birth preparation workshops: Learn techniques for labor
- Virtual options: Practice from home
Your Next Step
Pregnancy is a journey. Prenatal yoga supports you every step of the way, building strength and confidence for the incredible experience ahead.
Book a Prenatal Yoga Consultation to discuss a safe, effective practice tailored to your pregnancy. With specialized training in prenatal yoga, I create sessions that honor your changing body and prepare you for motherhood.
Your body is doing amazing work. Give it the gentle support it deserves.