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Pregnancy yoga – But I’ve never done yoga before?!

Updated: Feb 26, 2023

You don’t have to be a yogi to be able to take part in antenatal yoga, you just need to be pregnant!

Pregnancy yoga is a wonderful way to adapt to the constant changes in the body and allows you to be with yourself and become more aware of these changes. Yoga will allow you to stretch and create space for you and your bump, both mentally and physically.

When is the best time to join a class?

The yoga and fitness industry in general recommend that you join a specific pregnancy class from 14 weeks onwards.


  • Not everyone finds out they’re pregnant until quite late on.

  • If you know quite early on, then you may not want to share the news until you’re certain.

  • If you’re part of a regular exercise group, you may want to keep this up.

  • If you’re new to exercise it is recommended to wait until you’re 14th week as your body will be going through many changes during those first few weeks, and you may wish for those changes to settle.

What can I expect from a pregnancy yoga class?

Classes will generally take you through:

  • Breath work

  • Movement

  • Stretching

  • Strengthening

  • Pelvic floor work

  • Relaxation

All the above are great tools to help you with the pregnancy, birth and beyond.

I’m an experienced yogi, can I still take a regular class?

Yes of course, but be prepared to adapt and modify. As your body changes during pregnancy it is advisable to chat with your teacher to seek out the best options for you. Your body will start to release the hormone relaxin, making you more flexible and rather than using this to work into poses, you will benefit from working within a reduced range of movement to avoid over stretching the joints. Work within approx. 60 – 80% of the available range of movement.

6 key benefits to yoga during pregnancy

  1. Higher energy levels

  2. Improves quality of sleep

  3. Reduces stress levels

  4. Reduces back pain

  5. May help to reduce common ailments throughout pregnancy

  6. Improves your overall sense of wellbeing

Tell me more…

The next blog I will go into more detail about the benefits, and some of the tools in pregnancy yoga, such as breath work. In the mean-time join me at one of my regular Monday evening 7-8pm classes in Ewell, Surrey.

*First published January 2018

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