What to Know Before Taking a Prenatal Yoga Class
Prenatal yoga can be an amazing way to support your body and mind during pregnancy. If you’ve heard a recommendation from your doctor, midwife, or a friend, and are considering signing up, here are a few helpful things to know before stepping onto the mat.
Can I take prenatal yoga if I’ve never done yoga before?
Absolutely! Prenatal yoga classes are designed for all fitness and experience levels. Let your instructor know it’s your first class—they’ll help you feel welcomed and comfortable.
What if I’ve been practicing yoga for years?
If you’re experienced with yoga, you can likely continue your usual practice during the first trimester. By weeks 15–20, your body will start changing in ways that benefit from more specialized movement. A prenatal class will offer modifications, introduce birth-supportive postures, and give you the chance to connect with other expecting parents.
No prenatal yoga classes nearby—can I go to a regular class?
If prenatal classes aren't available, talk to local instructors. Some are comfortable guiding pregnant students with appropriate modifications; others may prefer not to, especially if they’re unfamiliar with prenatal needs. If you’re joining a general class, look for “gentle yoga” or “restorative yoga” rather than fast-paced or power styles.
Are there different styles of yoga? Which one should I choose?
Yes—there are many yoga styles, from Hatha to Vinyasa to Iyengar and beyond. Most prenatal yoga classes lean toward gentler styles. Don’t worry too much about the names—read class descriptions or call to ask questions. If you try one and it doesn’t feel like a good fit, don’t give up. Another class might be perfect for you.
Can I take hot yoga while pregnant?
No. Hot yoga is not recommended during pregnancy. Practicing in a heated room can raise your core body temperature, which poses risks for both you and your baby. Save hot yoga for after birth and your postpartum recovery.
How are prenatal yoga classes offered—session-based or drop-in?
Some studios offer prenatal yoga in multi-week sessions (like 6 or 8 weeks), while others offer drop-in options. If you're near the end of your pregnancy, unsure whether you’ll enjoy the class, or have an unpredictable schedule, a drop-in class might be more flexible. Ask if they offer a single-class trial!
Where are classes held—hospital, gym, or yoga studio?
Each setting has pros and cons:
- Hospitals: May offer classes in public or shared spaces; you’ll likely need to bring your own mat.
- Gyms: Might provide equipment but tend to focus more on physical exercise.
- Studios: Often provide mats, props (bolsters, blankets, blocks), and instructors with specialized training. They also tend to foster a calm, community-centered environment.
What qualifications should my prenatal yoga instructor have?
Ask your teacher about their training. Ideally, they should be a certified yoga instructor with additional training specifically in prenatal yoga. Certification requirements vary, but asking about their experience and comfort level with pregnancy-related concerns can give you confidence in their ability to guide you safely.
Should yoga teachers give medical advice?
No. Your instructor should stay within their scope of practice and refer you to your midwife or doctor for any medical concerns. A qualified yoga teacher will focus on physical, mental, and emotional support through movement and mindfulness—not diagnosis or treatment.
Will poses be modified for pregnancy?
They should be. Your teacher should help you adjust poses to support your growing belly, pelvic shifts, and common discomforts like sciatica or carpal tunnel. They’ll also show you how to use props to stay comfortable and safe.
Does prenatal yoga include breathing and meditation?
Yes! Most prenatal classes include breathing techniques and relaxation practices. These can help you manage stress, connect with your baby, and prepare for labor. Ask your instructor how much time is devoted to breathwork and meditation if that’s especially important to you.
What are the social benefits of prenatal yoga?
One of the most rewarding aspects of a prenatal yoga class is the sense of community. You’ll meet other expecting parents, share pregnancy milestones, swap resources, and build friendships. Many moms go on to form postpartum support circles or even baby playgroups with people they met in class.
Final Tips for a Safe and Enjoyable Prenatal Yoga Practice
- Always consult your doctor or midwife before starting any new physical activity.
- Call ahead and ask questions about class format, level, and instructor experience.
- Eat a light snack beforehand and bring something to eat after class if needed.
- Bring water and stay hydrated throughout class.
- Communicate with your instructor about any injuries, discomforts, or pregnancy complications so they can help you adjust.
- Listen to your body. Pregnancy is a time to honor what feels right for you.
Prenatal yoga is about more than just movement—it’s a chance to tune into your body, your breath, and your baby. Whether you’re brand new or a seasoned yogi, you deserve a supportive, empowering experience.
Namaste.
Updated by: Meghan Bardwell, MSN-CNM, LCCE, CLC
Published: September 20, 2019
Tags
Health and well-beingPregnancyExercise