Hatha yoga is the basis of pregnant yoga but then especially for the pregnant body. From this tradition traditie the breath is very important because the breath connect your body with your mind. Breath awareness deepens the contact with your body and mind and also with your baby and can release pain during labor.
In prenatal yoga, a few key themes are central: relaxation, focus, strength, and connection.
Prenatal yoga is based on the philosophy of being consciously pregnant, consciously connecting with your baby, and supporting a conscious birth. It is a gentle, safe, and nurturing practice for both mother and unborn child.
What Are the Benefits of Prenatal Yoga?
Physically:
- Builds strength, energy, and flexibility
- Improves posture and breathing
- Supports digestion
- Prepares the body for birth
Mentally:
- Increases inner strength, focus, and acceptance
- Helps develop a positive self-image
- Encourages relaxation and emotional awareness
- Brings more balance and clarity about your needs and feelings
Socially:
- Deepens the bond with your partner
- Offers connection with other pregnant women
- Builds trust in the people supporting you during pregnancy and birth
While we stay grounded and practical in class, prenatal yoga also offers spiritual benefits, such as a deeper connection with your unborn baby, increased inner awareness, and enhanced intuition.
What Does a Class Look Like?
Each session may include the following elements:
- Brief check-in about how you’re feeling and where you are in your pregnancy
- Relaxation exercise
- Gentle warm-up
- Pregnancy-safe Pilates-inspired strengthening exercises
- Connecting with your baby
- Standing and seated yoga poses
- Breathing techniques (pranayama)
- (Self-)massage
- Deep final relaxation
We’ll also regularly discuss important topics such as:
Creating a birth plan, dealing with fear, understanding the stages of labor, different birthing options, letting go of discomfort, and more.
Around week 35, we offer an optional partner class, where you can bring your partner, a friend, family member, or birth companion to join you. This session is designed to strengthen your teamwork for the birthing process.
Who Is Prenatal Yoga For?
Prenatal yoga is suitable for anyone who is pregnant — just make sure to get approval from your midwife or OB-GYN first.
You can join at any point in your pregnancy, although we recommend completing at least 10 sessions if possible.
If your pregnancy is progressing normally, you can continue up until your due date. No prior yoga experience is necessary!
If you are dealing with specific issues such as fear of birth, emotional struggles, or physical complaints that make group sessions difficult, one-on-one sessions may be more suitable and supportive.
Prenatal Pilates
Prenatal Pilates is an excellent way to prevent or reduce back and pelvic pain during pregnancy.
It helps build core strength, supports your posture, and can make daily movement more comfortable.