Before You Begin Prenatal Yoga
No matter why you’re interested in starting a prenatal yoga class, when you’re new to the practice, it can seem pretty daunting. After all, it can be intimidating to walk into a yoga class for the first time even when you’re not pregnant, but pregnant mamas have to think about keeping themselves AND their babies healthy and safe.
Don’t worry. This post will tell you EVERYTHING you need to know! You’ll be able to walk into that first yoga class with confidence! (And, hopefully, you’ll feel comfortable unrolling that yoga mat at home, too! Obviously, the more you practice the more benefits you’ll reap.)
Speaking of benefits, did you know that the benefits of prenatal yoga aren’t just anecdotal? There’s actually tons of scientific research that supports all the claims you hear about how it helps mamas lower their stress level, manage their aches and pains, and even have less painful and faster births!
Click on over to Prenatal Yoga: 15 Benefits of Yoga During Pregnancy if you’d like more details on that.
Of course, always check with your healthcare provider to make sure that prenatal yoga is a safe option for you and your baby.
Props & Other Helpful Gear
One of the things I like most about yoga is that you don’t need lots of equipment to get started. If all you have is a yoga mat, that’s totally fine!
But I know walking into a yoga studio for the first time and seeing walls stacked to the ceiling with blocks, bolsters, straps, and blankets can be intimidating. I mean, what do you DO with those things?
Yoga props are there to help support you, and they can be particularly helpful during pregnancy. Blocks can bring the floor closer to you so you don’t have to round your back to reach for the floor in certain standing poses.
Straps can help you get your hands closer to your feet in certain poses.
Blankets are great padding for bony (often more sensitive during pregnancy) joints that might come into contact with a hard wood floor.
And bolsters?, well bolsters can help you get more comfortable so you can rest during restorative poses like Savasana (Final Resting Pose), Balasana (Child’s Pose), or Viparita Karani (Legs-Up-the-Wall Pose).
One of the benefits of practicing prenatal yoga in a studio setting is that they likely have all the pros you could need right there. (Come practice prenatal yoga with me if you’re in the Charleston, SC area!)
Ready to make a commitment to practice prenatal yoga at home? I recommend starting with a good yoga mat (thicker is better!), a couple cork blocks, a rectangle bolster, and maybe a nice, firm blanket.
See also 5 Yoga Props Every Beginning Yoga Student Should Have
Frequently Asked Questions
If I go to a group class, won’t the yoga teacher be able to tell me everything I need to know about practicing yoga during pregnancy?
I wouldn’t count on it. Most 200 hour yoga teacher trainings include just a few hours dedicated to helping pregnant mamas get the most out of a yoga class. Many teachers might know a few contraindicated poses and modifications, but it’s important to find a teacher who has training and experience in working with pregnant women or that you understand how to take care of yourself.
Get the FREE PDF download, the Do’s and Don’ts of Yoga during Pregnancy + regular updates and inspiration for pregnant and new moms.
Are there any poses I should avoid during pregnancy?
Yes. But the most important thing to remember is to trust your body and back off if anything doesn’t feel like a good idea. Also, try not to squish the baby. 🙂
See Yoga Poses to Avoid During Pregnancy
When should I start prenatal yoga classes?
The best time to start going to prenatal yoga classes is whenever you feel like you’d like a little extra support for yoga specific to your pregnancy. Some people believe it’s best to wait until the second trimester, which might be true if you’re especially exhausted or have morning sickness. (Though, personally, I think the extra support might be particularly helpful during that time–as long as you feel comfortable with resting during class and not doing everything that everyone else is doing.)
That said, there are differing opinions about this within the yoga community. I go deeper into that here: Yoga In the First Trimester: Is It Safe?
Is It OK to just go to a regular yoga class? Or do I have to go to a prenatal yoga class?
Go with your gut. If you find a yoga class that you love and it’s not geared toward pregnancy, that’s great! Please make sure you understand which yoga poses to avoid during pregnancy download this FREE guide though: The Do’s and Don’ts of Pregnancy Yoga and understand (you’ll get a PDF checklist you can print and take with you + I’ll send you more inspiration through email from time to time.) That way you’ll know everything you need to know to keep yourself and your baby safe–even if your teacher doesn’t have lots of training in pregnancy yoga.
Can yoga help me turn my breech or transverse baby?
Prenatal yoga, if you practice it regularly and often, can absolutely help get the baby into an optimal position for birth. However, please don’t show up at a prenatal yoga class and ask a yoga teacher to help you flip your baby. Unless your yoga teacher is also a highly skilled body worker or chiropractor with specific training to help get babies into good alignment they are NOT qualified.
If you’re in the Charleston, SC area, go see my friend Danica Todd. She’s certified through Spinning Babies and Arvigo. (Plus she’s an amazing birth doula, too!) Angela and Chris Dixon at New Hope Chiropractic are trained in the Webster method and can help you get your baby into a better position.
Not local? SpinningBabies.com is a great resource.
Either way, don’t freak out. Most of the time babies flip on their own when they’re ready, but it doesn’t hurt to give them a little encouragement through prenatal yoga, chiropractic care, and body work.
Is it safe to practice inversions during pregnancy?
If you’re a beginning yoga student, pregnancy is not a great time to take up a Headstand or Handstand practice. If you’ve already been practicing these poses for years and are VERY stable in them, it might be OK. Read more about inversions during pregnancy.
How can prenatal yoga help me prepare for the birth of my baby?
Yes, yes, YES! Prenatal yoga helps your body prepare for birth by strengthening muscles that need to be strong and softening muscles that need to soft enough to push a baby out. It helps you to calm your nerves and anxieties, which can also help you to physically soften and make birth easier. The focus on breathing and mindfulness will help you when it comes to managing labor pain. And studies have shown that mamas who practice yoga during pregnancy tend to have shorter and less painful births than mamas who did not.
Ready to learn more? My online course Birth Like a Boss with Prenatal Yoga is a deep dive into getting your body, mind, and spirit ready for the birth of your dreams.
Will practicing yoga help me have a natural birth?
If that’s your goal, there’s no better preparation than yoga, meditation, and mindfulness.
Can yoga induce labor if I’m ready to meet this baby around?
Oh, how I wanted this to be the case when I was a week past my due date with my first baby. Sadly, it did not work for me. Prenatal yoga can absolutely help open your hips and send baby’s head further down into your pelvis, which helps get your cervix to soften and thin.
But even when your body is ready, you’ll still have to wait for your BABY to decide it’s time. And sometimes babies are stubborn …
See also Can Yoga Induce Labor?
I’m looking for prenatal yoga help me with…
Carpal tunnel, acid reflux, & swollen feet and ankles
Tight shoulders and upper back
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