The Ultimate Guide to Creating a Safe and Comfortable Prenatal Yoga Practice
Pregnancy brings incredible changes, both physically and emotionally. While these changes can be exciting, they can also be intimidating to handle alone. You don’t have to tackle them solo — Humble Warrior is ready to support you!
Whether you're an experienced yogi or your pregnancy journey has brought you to the mat, a well-designed prenatal yoga practice can help you feel strong, supported, and centered throughout pregnancy! At Humble Warrior Power Yoga, we’re dedicated to creating a safe and empowering space for moms-to-be.
Not only does the physical movement in yoga provide strength & improved mobility throughout your pregnancy, the emotional support you’ll receive from a prenatal yoga program is what makes it special! Humble Warrior wants you to feel supported and embraced throughout your journey — that's why we’re here to provide you with the ultimate guide to create the highest quality prenatal practice. Read on to learn more and find out how our community will be there to support you!
Creating a Safe Prenatal Yoga Practice
Your safety (and your baby’s) is the top priority. Here’s how to adapt your practice for each stage of pregnancy.
1. Listen to Your Body
Your body is working overtime, so tune in and honor how you feel. Fatigue, nausea, or discomfort may mean adjusting your poses or taking more rest days.
2. Choose the Right Yoga Class
Not all yoga classes are pregnancy-friendly! Ensure you check in with your physician first before engaging in any heated or intensive activities.
3. Experiment with Dynamic Prenatal Poses
Each trimester yields different needs for your body. Some yoga poses will feel especially good in the first and second trimester, but not-so-awesome throughout the third. Finding which ones work for you throughout your journey can help with aches and pains, tension and fatigue. The following poses are a few of our favorites; feel free to explore and see what works for you!
Ankle to Knee
Sit cross-legged.
Place the left ankle on the right knee, keeping the left shin parallel to the mat.
Inhale for 3-5 counts, lengthening your spine.
Exhale for 3-5 counts.
Repeat 2-3 times, then switch legs.
Modifications:
Use a bolster for tailbone sensitivity.
If the ankle doesn’t reach the knee, create a "4-shape" by placing the left foot inside the right thigh.
For a deeper stretch, fold forward.
Pigeon Pose
Start in Downward Dog.
Bring the right leg forward into a low lunge, shin touching the mat.
Extend the left leg straight back.
Stay upright or lower to your forearms for a deeper stretch.
Hold for 30 seconds, then switch sides.
Caution: Avoid in later trimesters if experiencing sacroiliac joint pain.
Dynamic Squats
Place a yoga block between your inner thighs.
Stand with feet parallel and hip-width apart.
Bend and straighten your legs with your breath.
Lift your arms as you bend, like in Chair Pose.
Engage your outer hips by pressing feet outward.
Supta Badha Konasana (Reclined Bound Angle Pose)
Sit with legs extended.
Lay back onto a bolster for support.
Bend your knees out, bringing the soles of your feet together.
Use yoga blocks under the knees if needed.
Extend arms wide with palms up and relax.
Modifications:
Avoid backbends, closed twists, and lying flat on your back.
Use props like bolsters and blocks for support.
If doing twists, keep them gentle and above the bra line.
Knees Together, Feet Apart
Kneel with a blanket under your shins and knees.
Keep your knees together and feet apart.
Place hands on yoga blocks for support.
Stay centered or gently rock side to side.
Benefits:
Opens the pelvis for labor prep.
Relieves piriformis tightness.
Caution:
Avoid overstretching due to increased relaxation hormone.
4. Modify Your Poses
As your belly grows, you’ll need to adjust certain poses for comfort and safety. Our amazing crew of teachers are also well-versed in how to customize your practice with two in mind!
While we are more than happy to assist you in-studio, here are a few common modifications:
- Skip deep twists – Opt for open twists to avoid compressing your belly.
- Avoid deep backbends – Gentle heart openers like Cat-Cow are a better option.
- Steer clear of belly-down poses – Modify Cobra with a seated heart opener.
- Practice balancing with support – Use a wall or chair for stability in standing poses.
5. Focus on Breathwork
Breathwork (pranayama) is an essential part of prenatal yoga. Deep, controlled breathing can help regulate stress and prepare you for labor. Try ujjayi breath (ocean breath) to maintain a calm and steady rhythm.
6. Embrace Props for Support
Yoga blocks, bolsters, and blankets are your best friends during pregnancy. Use them to ease discomfort in seated postures, reclined positions, and restorative poses.
Never used props in the past? Don’t sweat it! Your teacher can guide you through which props are best to use throughout class. We also have workshops in rotation that cover how to properly use blocks, bolsters and more.
7. Prioritize Pelvic Floor Awareness
Strengthening and relaxing the pelvic floor is crucial for birth and postpartum recovery. Incorporate hip-opening poses like Malasana (yogi squat) and Baddha Konasana (butterfly pose).
8. End with Restorative Poses
Prenatal yoga isn’t about pushing limits—it’s about nourishing and honoring your body as it undergoes transformation. . End each session with a comfortable Savasana (on your side with a bolster) or Legs-Up-The-Wall for ultimate relaxation.
Join the Prenatal Program at Humble Warrior
Practicing prenatal yoga in a supportive studio environment will not only enhance your experience, but bring you life-long friendships and connections. At Humble Warrior Power Yoga, our instructors guide you through a safe, strengthening and soothing practice tailored to your needs.
Ready to flow with us? Reach out to learn more about our prenatal yoga offerings and experience the journey firsthand.