Much like other types of childbirth-preparation classes, prenatal yoga is a multifaceted approach to exercise that encourages stretching, mental centering and focused breathing.

1. Prenatal Yoga Can Be a Great Way to Prepare for Childbirth
Find out if this type of prenatal exercise is right for you.
Much like other types of childbirth-preparation classes, prenatal yoga is a multifaceted approach to
exercise that encourages stretching, mental centering and focused breathing. Research suggests that
prenatal yoga is safe and can have many benefits for pregnant women and their babies, such as:
 Improve sleep
 Reduce stress and anxiety
 Increase the strength, flexibility and endurance of muscles needed for childbirth
 Decrease the risk of pre-term labor, pregnancy-induced hypertension and intrauterine growth
restriction – a condition that slows a baby’s growth

2. What happens during a typical prenatal yoga class?
A typical prenatal yoga class may involve:
Breathing: Focus on breathing in and out slowly and deeply through the nose. Also practice different
breathing techniques and making deep sounds, such as humming or grunting. These techniques may
help you reduce or manage shortness of breath during pregnancy and work through contractions during
labor.
Gentle Stretching: You’ll be encouraged to gently move different areas of your body, such as your neck
and arms, through their full range of motion.
Postures: While standing, sitting or lying on the ground, you’ll gently move your body into different
positions aimed at developing your strength, flexibility and balance. Props – such as blankets, cushions
and belts – may be used to provide support and comfort. You’ll also continue to focus on your
breathing.
Cool Down and Relax: At the end of each prenatal yoga class, you’ll relax your muscles and restore your
resting heart rate and breathing rhythm. You may be encouraged to listen to your own breathing, pay
close attention to sensations, thoughts and emotions, or repeat a mantra or word to bring about a state
of self-awareness and inner calm.
Are there special safety guidelines for prenatal yoga?
 To protect your health and your baby’s health during prenatal yoga, follow basic safety guidelines.
For example:
 Talk to your health care provider: Before you begin a prenatal yoga program, make sure you have
your health care provider’s OK. You may not be able to do prenatal yoga if you are at increased risk
of pre-term labor or have certain medical conditions, such as heart disease or back problems.
 Set realistic goals: For most pregnant women, at least 30 minutes of moderate physical activity is
recommended on most, if not all, days of the week. However, even shorter or less frequent
workouts can help you stay in shape and prepare for labor.
 Pace yourself: If you can’t speak normally while you’re doing prenatal yoga, you’re probably pushing
yourself too hard.
 Stay cool and hydrated: Practice prenatal yoga in a well-ventilated room to avoid overheating. Drink
plenty of fluids during prenatal yoga to keep yourself hydrated.

3.  Avoid certain postures: When doing poses, bend from your hips – not your back – to maintain
normal spine curvature. Avoid lying on your belly or back, doing deep forward or backward bends,
or doing twisting poses that put pressure on your abdomen. You can modify twisting poses so that
you only move your upper back, shoulders and rib cage. Avoid inverted poses, which involve
extending your legs above your heart or head, unless you’re an experienced yoga practitioner. As
your pregnancy progresses, use props during postures to accommodate changes in your center of
gravity. Ask your instructor to guide you about safe postures.
 Don’t overdo it: As you do prenatal yoga, pay attention to your body and how you feel. Start slow
and avoid positions that are beyond your level of experience or comfort. Stretch only as far as you
would have before pregnancy. If you experience any pain or other red flags – such as vaginal
bleeding, decreased fetal movement or contractions – during prenatal yoga, stop and contact your
health care provider.