Growing up, we were taught to take care of our bodies-eat well, stay active, drink water throughout the day, manage stress, get enough sleep. When we enter adulthood, life might shift away from maintaining healthy habits. If movement hasn’t been a regular part of your life, that’s okay. Pregnancy is a great time to reconnect with your body and build daily habits that support you, not just for birth, but long after.

When it comes to incorporating movement into your daily routine, think of it as something you get to do for yourself. Choose movement that feels good, not like a chore. The goal is consistency, and that is easier when you enjoy what you’re doing.

Movement has purpose! A regular movement routine helps to increase mental and physical health. We’re not aiming to hit a specific number on the scale or rush to achieve a pregnancy shape. “Snapping back” isn’t the goal, feeling healthy and happy is.

Ideally, aim to move with purpose (some call that exercise, but we’re calling it “move with purpose” or MWP) at least 30 minutes each day. If that feels too overwhelming at first, start with 20 minutes or even 10! This can be as simple as taking your dog for a walk. No dog? Walk yourself around the block :) It’s important to be mindful of your intensity, if you can’t talk without gasping while doing the activity of your choice, you may be working too hard. Please consult with your healthcare provider about your new movement routine.

Let’s touch on some great MWP activities that you can use during pregnancy and tips on how to adapt them for later.

5 Great Movement Activities to Try During Pregnancy (and beyond!)

Walking

Why it helps during pregnancy: Walking is easy, effective, and can be done in 10-minute sessions if you get winded easily. Walking is also low-impact, which keeps stress off your joints lessening the chance of injury.

Keep in mind: Avoid uneven or slippery surfaces, you’re more prone to fall as your belly grows and your center of gravity shifts. Your body is also producing more relaxin, a hormone that causes the ligaments in your pelvis to soften. Although relaxin helps for labor and birth, it also means that all your joint ligaments become more relaxed, making injuries, like sprains, more likely.

How to adapt them for later: Once you have sufficiently healed from birth and have the green light from your care provider, place your baby in a stroller or front carrier (later, a baby backpack) and bring them on a walk with you. Start with slow, easy walks. When you’re ready, pick up the pace with a power walk. You can also take time to walk alone while baby is safely with your partner, loved one or sitter. Seek out hilly neighborhoods or scenic hiking paths that you may have skipped during pregnancy for safety.

Swimming

Why it helps during pregnancy: Water provides resistance with a low risk of injury, allowing you to work harder without overheating-whether you’re treading water, swimming, walking or even dancing in it. Swimming literally lifts you up! We experience buoyancy when swimming, which makes our bodies feel lighter and helps us stay afloat. Buoyancy also eases pressure on joints and muscles, which may alleviate some of those pregnancy related aches and pains. Even in your ninth month, the water allows you to move with ease.

Keep in mind: Swimming with poor technique can worsen neck, shoulder or back pain. Stop if you’re hurting. Seek the help of an instructor if possible.

How to adapt them for later: Raise a water baby! Check into parent-and-infant water programs at the YMCA, your local gym, or a swim center.

Pilates

Why it helps during pregnancy: Among other benefits, Pilates strengthens all your core muscles, helping to lessen lower back pain.

Keep in mind: Avoid lying flat on your back during the second and third trimesters. Speak to your instructor about using a wedge or pillow to keep your head higher than your belly while performing exercises. A prenatal Pilates class will be well aware of the necessary modifications to help you feel comfy and safe.

How to adapt them for later: Follow your favorite Pilates routine on YouTube while baby is napping or ask your Pilates class instructor if it’s okay to let your child watch in a carrier from the sidelines. Many instructors now offer virtual classes, which are perfect during postpartum.

Yoga

Why it helps during pregnancy: Yoga supports stress relief by helping to center ourselves through breathing techniques, meditation, and movement. Yoga improves balance, which is often affected by shifts in bodyweight during pregnancy. It also helps soothe the aches and pains that may come with pregnancy. Yoga poses that open the hip joints and create space in the pelvis can help support baby’s descent during labor and birth. The benefits of yoga are endless!

Keep in mind: Avoid high temperatures and inverted and extreme positions, especially those in which your legs are far apart (like Pigeon or Tailor pose). Although relaxin will allow you to stretch farther than usual, this can lead to muscle injury, so take it easy. Also, avoid lying on your back after the first trimester. Prenatal yoga is safe for all trimesters and is a great way to meet new friends.

How to adapt them for later: Yoga is beneficial for anyone at any age, making it easily adaptable for the postpartum period. When your stamina increases, consider challenging yourself with longer or more intense yoga sessions. If a relaxing flow is more your speed, that's fine too! You can do in-person yoga classes, virtual live yoga, or prerecorded yoga videos online.

Strength Training

Why it helps during pregnancy: Lifting weights helps counteract the higher risk for injury during pregnancy by strengthening muscles surrounding the joints. It'll also help prepare you for the heavy lifting of parenthood! Strength training can also be accomplished without weight or separate equipment, look for videos that teach strength training routines using your own body weight.

Keep in mind: Make sure to breathe in and out evenly and gently throughout your sessions, exhaling too forcefully may place pressure on your pelvic area. You'll avoid overloading your loosening joints by working to fatigue (doing a lot of reps) using lighter (3- or 5-pound) weights rather than 10-pounders.

How to adapt them for later: Choose heavier weights that you can lift for about 8 to 12 reps (repetitions). If you're joining a gym, make sure it offers daycare that fits your schedule. For strength training at home, find a good video routine to follow and enjoy!

Get ready for birth with confidence — Join a Lamaze online class today!  Empower yourself with evidence-based knowledge and support every step of the way.

Original Publication Date: January 10, 2022
Updated: June 23, 2025 by Anjanette Silas

Taking a quality childbirth class is one of the best ways to learn about your options for labor and birth, as well as how to communicate your preferences with your care provider. Learning about your choices and learning about how to talk with your OB about those choices are easy. Actually communicating them when the time comes can feel intimidating and prove more challenging. 

You may have an long-standing relationship with your provider since before pregnancy and feel that you have a great relationship. Ideally, you also know that your OB or midwife practices evidence-based care and will support you with healthy care practices during labor and birth. A strong existing relationship with your provider is great, but it does not ensure you'll get what you want and need when the time comes. If you're choosing a new OB or midwife, be sure to schedule an interview to learn more about how they practice. If you have an existing OB, follow our provider communication tips below. 

Don't wait until labor to ask questions/discuss options. 

Start talking to your OB or midwife as early and often as possible during your prenatal care. As you learn about the best choices for a safe and healthy birth, talk to your provider. Do they support these choices? Do they routinely practice this way? Inform yourself by taking a childbirth class and touring the hospital's labor and delivery unit. Read quality, evidence-based books about birth. Talk to other parents about their experiences. Start figuring out what you want your labor to be like and then, talk it over with your doctor. During labor is not the time to learn that you and your OB are on the same page.

Ask questions with your clothes on

Asking questions before or after an exam in which you are required to remove clothes allows you to feel less vulnerable. 

Write down your questions

It's so easy to forget that one (or two or three) thing you wanted to ask in between appointments. Write down your questions and keep them in your phone so you'll be ready when you need them. 

Take your partner or a friend

It's true what they say about strength in numbers. When you bring along a loved on to appointments, two things can happen: you feel more confident to speak up and ask questions; and your person can help you remember what you wanted to ask as well as help recall the answers your provider gives you. Plus, your friend/partner can ask questions, too.  

Communication is an ongoing process

Labor isn't the time to start communicating, but it also isn't the time to stop. If your primary OB isn't on call, share your preferences with the OB attending your labor and delivery. Also, don't hesitate to repeat questions/topics during prenatal appointments, even if you've discussed them earlier. Chances are, you may find out something new or learn that your provider isn't as supportive as you initially believed. 

Speaking up may be hard, but regret is harder

Some people find it very hard to speak up or stand up for themselves. If this is true for you, keep in mind that many parents look back on their first birth experience and wish they would have spoken up more for their needs and wants, or to learn that their provider was not supportive. 

Some questions to ask

Unsure of what to ask to learn more about how your care provider practices? Depending on what your preferred labor looks like, you could ask: How often do you attend births where the parent is laboring and giving birth without an epidural or pain medication? How often do you attend inductions (do you know your rate?) and for what reasons do you suggest an induction? What is your c-section rate? Do you attend VBACs and if so, how often? What would happen for me if my water breaks before labor starts? 

The prospect of caring for a newborn 24/7 can be daunting. But with a common-sense and low-key approach (no, everything does not have to be perfect), along with time and practice, you'll be a diapering, bathing, feeding, burping pro in no time. Here are 10 of the most important things to know when it comes to caring for your baby. 

1. Breastfeeding is easier with support. If you find you're having any problems whatsoever, call a lactation consultant pronto. Before you give birth, collect the names and contact information for a couple of lactation consultants near you so you don't have to waste any time when you need them.  

2. You don't need to bathe your baby every day. In fact, you shouldn't, as too much water and soap can irritate a newborn's delicate skin. "Babies are not yet rolling in the mud, so bathing twice a week is usually what I recommend," says Atlanta pediatrician Jennifer Shu, M.D., co-author of Heading Home With Your Newborn: From Birth to Reality (American Academy of Pediatrics). In the meantime, a sponge bath should do the job if your baby has a particularly messy blowout, or if milk or other crud builds up in the neck folds or elsewhere.

3. It's really important to put your baby to sleep on his back. Since the federal Back to Sleep campaign began 28 years ago, studies have confirmed that back sleeping reduces the risk of sudden infant death syndrome (SIDS) by 50 percent. Place your baby on their back to sleep. Every time. No excuses. And make sure all caregivers do, too, including grandma and grandpa.

4. Infants are more mobile than you think. Although the average age at which babies roll over is 4 months, it could happen as early as 2 weeks. "The first time your baby rolls over could be off the bed, changing table or couch," Shu says, "so get in the habit from day one of never leaving [them] unattended on a raised surface." Also never put [them] in a bouncy seat on, say, the kitchen counter -- even newborns can jiggle enough to send the seat crashing to the floor.

5. Ensure the car seat is installed correctly. Three out of four car seats are installed incorrectly. Become an expert on the car seat(s) you own. Read your car seat and vehicle manuals thoroughly, take a class if possible, and have your installation inspected by a professional. (For a list of car-seat safety checks nationwide, visit Safe Kids Worldwide. 

6. You don't need to change a wet diaper immediately. Today's disposables are designed to wick away moisture, so in theory, you could wait until the diaper is close to overflowing before you change it (not that you should as it can set the stage for a nasty rash). Using discretion with wet diapers at night will help you both get more sleep -- changing your baby is stimulating and can make it difficult for him to get back to sleep. A poopy diaper is another matter, though: change it promptly. Cloth diapers, on the other hand, should be changed promptly with both wet and poopy diapers.

7. Learn how to go with the flow. Most newborns have absolutely no innate schedules, and trying to impose them will only frustrate you both. With time, your baby will naturally fall into a routine. "Babies typically establish a sleep routine between the age of 1 and 4 months," Shu says. "Eating is more predictable: Newborns fall into an eating pattern pretty soon after birth."

8. Crying is normal. It's your baby's only way of expressing himself. This is small comfort at 3 a.m., of course. To soothe your baby, try pediatrician Harvey Karp's "5 S's":" Swaddle your baby tightly." Hold him on his side or stomach." Make shushing noises in his ear." Make them as loud as the crying." Swing him, either in your arms or a swing." Let your baby suck. If this doesn't work and you become concerned, don't be shy about calling your pediatrician. "It's typical for infants to cry for a total of two to three hours over the course of a day," Shu explains. (It often peaks around your dinnertime.) "But if there's a change in your baby's crying pattern and you're worried, err on the side of caution and seek help. Parents' hunches are often correct." Also keep in mind that babies do outgrow their fussiness. "It usually begins about two weeks after birth and peaks by the age of 6 weeks," Shu explains. "And it's usually gone by 3 to 4 months."

9. It's OK to walk away. If your baby is screaming inconsolably and you need a break, take 10 seconds or 10 minutes of time away -- whatever is required to compose yourself. Just be sure your baby is safe before doing so. Better to let your baby cry than to let yourself get overworked. 

10. You don't need to entertain or engage with your baby every minute. Whether they're looking out the window or staring at a light, infants are continually learning. Give your baby the space to discover the world instead of bombarding them with stimulation, which may only cause fussiness." Any time you spend engaged with your baby is quality time," Shu explains. "Even if you're doing something as mundane as going to the grocery store, talk to [them] and make eye contact as you shop."

Most of life's big events require preparation and childbirth is no different. It's not about having an "easy labor" (labor always takes hard work and focus), there are steps you can take, both throughout pregnancy and during labor, to make your experience less stressful, fearful, and clinical, and more comfortable, peaceful, and enjoyable. 

1. Start preparing long before labor begins. Early labor is not the time to crack open your book on hypnosis/comfort measures/breathing techniques or inflate your birthing ball for the first time. Preparing ahead of time makes a difference. It's best to begin labor and birth preparation by mid-pregnancy, even if that means simply reading a couple of quality books on childbirth. 

2. Seek higher education. Take a childbirth class, and enroll early -- not only do some classes fill up fast, but if a class runs 12 weeks, you'll need to start in your second trimester. A quality childbirth class will help you learn about the different stages of labor so you know what to expect. Be sure to ask questions -- even (or especially) if you think it's a tough or "stupid" question.  

3. Get to really know your doctor or midwife. The earlier in pregnancy you learn your care provider's philosophy on pain management and how often they use interventions like induction and cesarean, the better you will understand what you're likely to encounter in your labor and birth with that provider. If your birth preferences do not align with your provider's, you can elect to switch providers/practices, ideally well in advance of the end of your third trimester. 

3. Take a prenatal yoga class. The most important thing women and pregnant people learn through yoga is how to be more present and focus. Yoga also strengthens the entire body, increases flexibility, and improves stamina, all of which are helpful in labor and birth. Perhaps most important is how yoga helps your mind relax, which helps for pregnancy, birth, postpartum, and parenting. 

4. Hire a doula. Doulas are nonmedical professionals trained to provide emotional, physical, and informational support in labor and birth. Studies have found that the kind of continuous support provided by doulas in labor decrease the epidural use by 60 percent, c-sections by 50 percent, oxytocin use for induction by 40 percent; forceps use by 40 percent; and reduce the average length of labor by 25 percent. Be sure to do your homework on the doula you hire -- ask for information about their certification(s), experience, and their approach to labor and birth. 

5. Learn lots of coping techniques. During a friend's first labor, the breathing exercises she learned caused a massive sinus attack. Unfortunately, deep breathing was the only coping technique she learned prior to labor, which meat she was out of tricks deep into labor. Don't put your coping eggs in one basket! Learn a wide variety of techniques to manage pain, including breathing, massage, hypnosis, position changes, heat/ice packs, music, rhythm and ritual, and more. Know your options! 

8. Learn all the labor positions. Upright positions like standing, walking, kneeling, slow dancing, sitting and squatting, allow gravity to help move the baby down and out. Sometimes, getting the baby into the pelvis is like fitting a key into a lock -- you just need to do a little jiggling. Rocking back and forth on your hands and knees, for example, can help the baby get into position.

Effective communication with your care provider is one of the keys to having a good birth experience. But how can you know if your care provider is suggesting is the best, safest, and evidence-based course of action? Fully informed consent before any test, procedure, or medication is a legal requirement, but that doesn't mean it always happens. And without it, you can't gather all of the information you need to make a decision about your care. 

Lamaze educators teach parents an effective decision-making tool using the acronym BRAIN. This tool allows for collaborative decision making between you and your providers. It also helps you ensure that practices and procedures are being done for the health and safety of you and your baby. 

Use the acronym BRAIN to work through the following steps when faced with a decision:

Benefits: How might the recommended procedure help/benefit me and/or my baby?

Risks: How could the recommended procedure harm/pose risk to me and/or my baby?

Alternatives: What are the alternatives to this procedure? What are the benefits & risks of those alternatives? 

Intuition: What is my intuition/gut telling me about this course of action? Don't ignore your gut instincts!

Nothing: What would happen if we choose to do nothing right now?

Using BRAIN allows you time to gather information in order to make an informed decision about your care. If you add an "S" to BRAIN, you can also ask yourself, will this procedure increase the safety and satisfaction of birth for me and my baby? 

Using the BRAIN questions will help increase your confidence when making choices during labor and birth. Plus, BRAIN is that it's a tool you can use all throughout your life for you and your children! 

If you haven't already signed up for a childbirth education class, consider signing up, whether a virtual/online class or in person. Lamaze classes teach life skills, not just labor skills. In a Lamaze class, you learn breathing, relaxation and massage, all of which can be used outside of your childbirth experience. Classes also build your confidence in your own abilities, including learning how to talk to your care provider and express what you want and need. Click to find a Lamaze class that's right for you. 

Statistically speaking, most expectant couples will experience labor before giving birth, and increasingly, those couples are hiring a doula for labor support. Some of the births will, due to various reasons, will result in a cesarean. What does doula support look like in those situations? When you hire a doula, it's important to have conversations about the details of doula support for the many variations labor and birth can take, including c-section. The good news is, a doula can still be an invaluable support person in the event of cesarean. 

How a doula will support you during an unexpected cesarean will vary somewhat based on the location of your birth. Some hospitals allow an additional support person in the OR, but most do not. If your doula is not allowed into the OR, the following are ways you can still receive helpful support from a doula through cesarean:

• During preparation for surgery (prior to leaving the birthing room for the operating room), a doula can help hold the birth space amid the chaos that often takes place during this time. If you have been laboring in a soft, ambient environment, that will need to change as staff prepares for surgery. A doula will help you maintain focus, reduce fears, and provide affirmation and encouragement.
• A doula also will help encourage you to ask questions about anything needing clarification, whether that's a play-by-play of what to expect in the OR or just the basic facts. 
• During a cesarean, your doula can communicate with additional loved ones waiting on you, if that's your wish. Your doula can reassure confused or concerned loved ones by passing along any information that you allow. 
• If your doula does not join you in the OR, they can transfer belongings to and help prepare your postpartum room. Many hospitals will have a postpartum room number ready prior to surgery. If that's the case, your doula can transfer bags, pillows, toiletries and other things to that room to make it more welcoming and the transition a bit easier after post-operative recovery. Your doula may even make up the guest bed (if available) with fresh linens/pillows so partner/support person can enjoy a restful space too.
• Depending on hospital policy, your doula also may join you in post-op recovery to attend to your needs, including assistance with breastfeeding, taking pictures, support with one parent while the other needs to go with baby for procedures, postpartum recovery questions, etc.
• Once the transfer from recovery to postpartum takes place, your doula can help you settle into the postpartum room. What happens here largely depends on what you want and need. Your doula can assist by providing nourishment and/or coffee; breastfeeding guidance; and answering questions. Most importantly, your doula will also know when it's time to leave so you can enjoy time alone as a new family.

It can be stressful when birth plans change drastically and unexpectedly. A good doula can help you make the transition to parenthood even, or especially, when the process doesn't happen as planned. Be sure to talk with your doula early -- well before labor -- about alternative doula care scenarios. This reassurance will help you to go into your labor and birth experience with confidence!

Sherri Wilkerson LCCE, CD(DONA) is the founder and owner of A Better Birth Doula Services in the greater Atlanta, GA area where she works as a DONA certified doula and Lamaze certified childbirth educator. She has a passion for giving people tools to navigate childbirth education, labor and birth, and the postpartum period, because childbirth is a memory experience that stays with families forever. Learn more at A Better Birth Doula Services. 

When you picture your upcoming birth, what do you see? Specifically, how do you see yourself moving through contractions? The key word here being moving. 

Research shows, time and again, that moving around freely in labor provides pain relief, decreases the need for pain medication, may make labor/birth easier/faster, and improves your sense of control in labor as well as overall satisfaction with your birth experience.

And yet, we continue to see -- and be -- people lying still in a bed during labor and birth. Why the disconnect? Often it's due to hospitals' routine procedures that make it difficult to move and/or the lack of support needed to move around. It's also a cultural phenomenon -- the desire for a pain-free birth combined with a widespread lack of continuous, knowledgeable support throughout labor and birth (like that from a doula).

Many people who have labored mostly still and lying down say they want to be more upright and incorporate movement next time. Informed with the best evidence and support, you can make sure your first birth (and beyond) includes active movement. The best way to learn how to do this is by taking a quality childbirth education class. The following tips will help you get started.  

Tips to Make Movement a Core Part of Your Labor & Birth

1. Choose a care provider and your place of birth that supports and encourages moving around and changing positions in labor. Find a care provider who will support you in finding the positions that work best for you. When choosing a birth setting, look for birth balls, rocking chairs, squatting bars, and tubs -- a variety of options that support active labor and birth.
2. No matter where you give birth, stay at home as long as possible (home is where you'll have the most freedom and comfort to move around!). Ideally, you stay home until you are in active labor or 6cm dilation. If you're not yet considered in active labor when you arrive at your birth setting, you may consider going back home or another place nearby. Take a walk or find a way to stay active to encourage dilation. Listen to your body and rest when needed.
3. Once checked into your place of birth, you may decline unnecessary interventions that make it harder to maintain freedom of movement. Things like continuous monitoring of the baby's heart rate (continuous EFM) and intravenous lines (IVs) are interventions that make movement difficult and when used without true medical reason, can bring more risks than benefits. If you do end up needing an intervention that restricts movement, enlist the help of your partner/support team, doula, labor nurse to stay as mobile as possible. 
4. Arrange to have continuous support during labor from a doula (professional labor assistant) or a close friend or family member who learns about healthy labor and birth, and who makes you feel safe and confident. Your support person can remind and help you to try different positions or movements in labor.
5. Consider the impact of pain medications on your ability to freely move during labor. All pain medications make it hard to stand or walk in labor. An epidural makes standing almost impossible. You may have heard about a "walking epidural," but this usually just allows you the ability to move your legs in bed. Additionally, pain medications often lead to the need for other interventions, such as IVs and continuous electronic fetal monitoring, which also restrict movement. One of the ways to reduce your need for pain medication is to choose to birth at a place that provides easy access to a tub. Laboring in water provides great pain relief. If you choose an epidural in labor as a pain coping technique, wait until labor has progressed beyond 6cm and you have already used lots of movement to help the baby rotate and move down in the pelvis. Encourage your support team to learn about ways to support a person with an epidural.
6. Attend a childbirth class that focuses on active labor, giving you and your partner plenty of movement and position options. Keep a list of the positions that you like best and bring it with you as a reminder in labor. Practice positions and movements before your labor begins, so you and your partner/support person feel comfortable and confident.

How can you know if your chosen place of birth encourages movement during labor? Here's a handy checklist: 

• Safe/ample places to walk
• Offers, allows, and encourages the use of tub 
• Offers birth balls
• Has rocking chairs
• Option of a squat bar for pushing 
• Use of telemetry (portable device used for fetal heart monitoring)
• Maintains a policy for intermittent auscultation (intermittent heart rate monitoring)
• Upholds policy for respecting a laboring person's choices in labor, including the use of a doula 

For more information on the importance of maintaining movement during labor, check out the Lamaze Healthy Birth Practice video all about walking, moving, and changing positions during labor.

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

By Renee Deveney, The Recovery Village

For many, using prescription opioids is a day-to-day reality that can help relieve chronic pain for a functioning life. Your doctor may write a script if you deal with prolonged back pain or are still recovering from an accident. There are a number of reasons why a patient may take prescription painkillers like Vicodin, OxyContin, Percocet, Lortab or morphine. According to the Centers for Disease Control (CDC), 21.8 percent of American women filled an opioid prescription in 2016, so it's not surprising that many women looking to get pregnant might also be taking prescription painkillers.

But just because you took opioids before you were pregnant, doesn't mean they're a good fit for managing pain during pregnancy. In fact, using opioids (whether they be for medical or recreational purposes) while pregnant can be harmful to your child.

Dangers of Opioid Use While Pregnant

Expectant mothers have warning signs everywhere they go. It may seem like you're told to stop doing everything you once did before pregnancy. No alcohol, cigarettes or even deli meat. But some restrictions can make an extreme difference in your child's development, and could even be deadly if not followed.

The risks of using opioids while pregnant include:

• Premature birth
• Birth defects
• Stillbirth
• Neonatal abstinence syndrome (NAS)
• Low birth weight
• Infant seizures
• Heart, brain and spinal defects

One of the biggest risks of using opioids when pregnant is neonatal abstinence syndrome (NAS). When a baby has been exposed to drugs in the womb, they become susceptible to withdrawal symptoms as they are essentially born addicted to the substance. It can be an extremely trying and dangerous experience for the baby and new mother alike, as the newborn will often require an extended hospital stay to overcome withdrawal. The easiest way to prevent potential birth defects or NAS is to avoid substances like opioids while pregnant, and find alternative or holistic pain management methods.

How to Safely Stop Taking Opioids While Pregnant

If you are taking opioids while pregnant, including prescription painkillers, it's important to develop a plan to stop. If you only use opioids occasionally to target specific pain, you may be able to simply stop using them. Consult your doctor about how and when to stop taking a prescription painkiller when pregnant.

If you use prescription painkiller regularly, or have become addicted to opioids, however, quitting cold turkey can be dangerous for you and your baby. That's why creating a recovery plan with a medical professional can be helpful ' if not life-changing ' for you and your child. A doctor or rehabilitation specialist can help you detox while pregnant, and will often do so with medication-assisted treatment. This method helps you safely detox by weaning your body off of the substance. Once cravings and withdrawal symptoms are managed, you can transition away from the medication entirely.

In some cases, medication-assisted treatment may be necessary throughout the entire pregnancy to limit the effects of NAS. In cases where the mother has used opioids extensively throughout the pregnancy, both mother and baby may need to continue treatment after birth. The safest option is to address your opioid use as soon as you know you are pregnant to avoid complications and limit the chances of NAS.

Alternatives to Opioid Painkillers During Pregnancy

If you've successfully managed pain with prescription opioids, it can feel difficult, if not impossible, to find an alternative while pregnant. In fact, pregnancy can bring on its own set of painful experiences as your body grows and adjusts. But there are many alternatives to help keep you and your baby healthy.

Some alternatives to prescription opioids for pain relief during pregnancy include:

• Over-the-counter pain medications (consult with your doctor before taking any drug while pregnant)
• Heating pads on targeted areas
• Stretches designed for relief in pregnancy
• Elevating your feet and legs
• Low-impact exercise like swimming
• Acupuncture (consult with your doctor)
• Meditation
• Prenatal massage
• Prenatal yoga
• Intermittent walking and standing throughout the day
• Sleeping with a pillow (or two) between your knees

No matter how you decide to treat chronic or pregnancy pain, doing so without opioids can be the healthiest option for you or your child. Working alongside your doctor and being completely open about your prescription (or illicit) drug use is imperative for you and your newborn. With the right resources and alternatives to pain management, you can give birth with confidence without the influence of opioids.

About The Recovery Village

The Recovery Village is a comprehensive substance abuse and eating disorder treatment facility in Florida, offering a full continuum of care from a patients' arrival. In addition to medical detox and acute medical stabilization, we offer nutrition monitoring and medical intervention, inpatient, residential, partial hospitalization, intensive outpatient, sober housing accommodations, and aftercare.

By Jessica Ladd Lefterova, 500RYT

Taking a pregnancy yoga or fitness class is one of the best things you can do for your body, mind, and spirit. A pregnancy-specific class focuses on preparing both your body and mind for birth. Lamaze teaches that birth is normal and healthy event in a person's life, yet there are certainly some ways to prepare for the big day, allowing for a quicker and easier birth, according to American Congress of Obstetrics and Gynecology (ACOG). ACOG recommends pregnant women work out most days of the week, if not every day, during pregnancy. This couldinclude a 30 minute walk. Always talk to your care provider first and get an approval to workout, as there are some pregnancy complications that do not allow fitness.

You may have a current exercise class or studio that you would like to continue using, which is fine as long as it offers the appropriate modifications for your pregnant body, including guiding you in safe core and pelvic floor practices. Other pregnancy-specific modifications include guidance on proper alignment, which ensures you and baby are both safe so you can feel better and enjoy the other benefits of a community of others who are on the pregnancy journey.

If you are looking into a pregnancy fitness or yoga class and aren't quite sure where to begin, let me help guide you. I teach the largest prenatal and postpartum yoga and fitness program in the Dallas/Fort Worth area and have years of experience teaching helping people fulfill their pregnancy and postpartum fitness goals. When choosing a good class, here are some things to look for:

Tips for Finding a Good Prenatal Fitness Class

1) Most pregnancy-specific classes will guide you on fitness routines that keep your heart rate in the safe range while allowing you to experience wonderful physical benefits. To keep you and your baby safe, you should make sure you can still talk while working out. Here at Ohbaby! fitness, we call this the "Talk Test."

2) Look for a prenatal class where you will learn breath techniques to help you manage labor and contractions and to remain as relaxed as possible. The breath is one of the most critical tools for labor. It has a profound effect on keeping the body and mind relaxed via the parasympathetic nervous system, thus also controlling how we feel physically and mentally. Another remarkable aspect of the breath is that it is the only autonomic function in the body we can control. So learn to maximize the breath to control your emotions and find physical rest in the body.

3) You also want a class that will help you learn labor positions. A well rounded teacher will include these positions in class so on the big day, it comes very natural. Lamaze teaches that movement is one of the other key players at managing labor progress and contraction pain. A good rhythm, which includes movement, helps to distract your mind from uncomfortable sensations, and movement, along with using gravity, can help facilitate your baby navigating her or his way into the pelvis.

4) Look for a teacher who knows the physiology of the body and how to ease pregnancy aches and pains. For example,if you have back pain, she should be able to guide you on exercises to reduce the pain and find ways to avoid it, if possible. Your instructor also should be well versed in diastasis recti -- the abdominal separation that occurs in pregnancy -- including how to watch for it and what exercises to do and not to do in order to lessen the degree of separation.

5) To get the most out of attending a prenatal class, find one that cultivates a comfortable circle (or group or community) to talk, share how you are feeling, and connect with the other pregnant people. This is one of the biggest benefits of attending a group class -- it allows you not only to make new friends in the same boat, but it helps you learn and become more empowered for the big day. Another perk comes from your instructor, who will know the ins and outs of all the pregnancy and new mother/baby resources in your area, which can help you find things easily.

About the Author

Jessica is the new owner and operator of OhBaby! Fitnessfor the Dallas/Fort Worth area, partnered and located within 10 Texas Health Resource Hospitals. They are the largest exclusive pregnancy and postpartum program in their region and have guided thousands of women throughout the years.

Jessica has been a yoga and fitness instructor -- certified prenatal and postnatal -- for several years and has had a passion for pregnancy, birth and babies since she was a small child. She received her DONA birth doula training 3 years ago and has assisted many women through all different styles of birthing. She uses her doula experience, and DONA and Lamaze training, to help empower women with as much knowledge as possible for the big day.

Jessica has also received additional trainings led by famous neurophyschiatrists and doctors in the field of Mind Body practices and Yoga therapy. She incorporates many of these learned techniques in her classes, leaving her clients with a strong body and balanced and calm nervous system.

Jessica also created the first Fertility Yoga class in Dallas. Additionally, she teaches classes and workshops with Licensed Professional Counselors and Psychologists on overcoming anxiety.Her website for prenatal and postnatal classes can be found at Ohbabyfitness.comlocated in Dallas Texas.