What are the Do’s and Don’ts of Prenatal Yoga

What is prenatal yoga?

Prenatal yoga is specifically designed for pregnant women in all three trimesters, to connect with this transformation of journeying into becoming a mother. So connecting the mother within the growing body. Through prenatal yoga you’ll learn tools and techniques to relieve aches and pains that come and go throughout pregnancy and even during labor and through regular practice whether that’s three times a week or up to seven times a week , you can produce your sleep, reduce stress and anxiety.

While a lot of exercises can be safe and effective just like the BBG program, as pointed out by Kayla Itsines Review, there are specific exercises for specific goals. Prenatal yoga is designed to help women in the stage of pregnancy.

Safe and effective exercise means that you might able to manage your weight through prenatal yoga and even your moods during pregnancy and even during postpartum. Some other benefits including increasing strength and endurance , reducing tension and aches and pains and even possibly experiencing a calmer , quicker more comfortable birth.

Pregnancy Yoga – Strength & Stability

Here are some Do’s’ and Dont’s:


1. Do focus on presence , focus on your breath ,your growing body and the baby within

2. Do take breaks, take it easy, take modifications, mean your body is changing every day and your practice will change every day. This isn’t the time to focus on getting a 6-pack and pushing yourself as hard as you can. This is the time to connect with the nurturer, the mother within and take care of yourself and listen to your body and all of that will reflect on your baby.

3. Do stay hydrated, bring a water bottle of water with you to your mat every single time you come to practice , take sips of water when you’re feeling thirsty and take water breaks .


1. Don’t use heat , don’t go to heated yoga classes , don’t practice in a heated room, don’t go outside and practice if it’s very hot .

The thing is that your body or your baby can’t regulate its own body temperature so your baby relies on you to do that for it .

Make sure that you’re regulating temperature and your start to feel heat it or warm at any point then take a break or step  outside to cool off.

2. Don’t do any big twists , don’t do big backbends ,don’t practice any newer advanced postures , don’t lie on your belly and don’t do core work outside of prenatal guidance.

The reason for for all of that is that this is a time to make space for baby and you want to do what you can to create a loving and nurturing environment for baby . Just because you’re not showing doesn’t mean that you’re not pregnant.

So even very early on, in your pregnancy remind yourself to avoid the big twist , the big back bends , the laying on your belly , the noon advanced postures .

You definitely want the area around your baby, the muscles, and the ligaments to be able to relax. So that when you grow, it can all stretch and grow with you.

Note that the big twist , the big back bends , the core work could lead to strain or possibly injuries so be careful will be mindful. 

Prenatal Yoga 101