My wife is expecting but doesn’t want to give up her practice. We’re looking for advice (and warnings) about keeping yoga during pregnancy. What to do and what not to do. We’re so excited but also a tiny bit nervous about yoga practice! She’s been doing vinyasa flows for a while now but is open to changing focus and adding/skipping specific types of poses. Assuming that will change over the weeks but I’m thinking all those twisty moves and deep backbends might not be the best idea right now.
Would love to hear about gentler styles that still keep her moving and happy - her body already feels different and I want to honor that!
Deepen Your Practice Beyond the Mat
Finding meaningful yoga discussions and guidance can be surprisingly difficult. Discover a space where your questions are welcomed and your growth is celebrated: Start Your Journey
I’m at 14 weeks and still flowing through my vinyasa practice! I’ve been channeling my inner Yoda - ‘Do or do not, there is no deep twist’
So I’m steering clear of intense twists, major forward folds, deep backbends, and any pranayama that feels too intense. Now that I’m cruising through the second trimester, I’ve said goodbye to prone and supine positions. Up until around week 10, cobra was still my friend, but these days I’m all about tabletop variations for any belly-down work. Lying on my back became a no-go around week 11 - just didn’t feel right anymore. When I checked in with my OB early on, her wisdom was simple: trust your intuition and save the advanced poses for post-baby times. My saving grace? Props, props, and more props! Blocks and bolsters have become my best friends.
The golden rule is really tuning into what your body’s telling you and having that conversation with your healthcare provider early on. Find what feels nourishing and supportive. This practice has been such an anchor for my mind, body, and spirit throughout this journey.
You know, my grandmother always used to say, ‘Every season has its own blessings,’ and that’s something fun to consider with your wife’s practice. Every season really does bring its own energy and opportunities for unique modifications.
Congrats to both of you! Honestly, taking a break during those early weeks when fatigue and nausea hit hard (around weeks 6-12) can be the best gift you give yourself.
Then, transitioning to prenatal classes around the second trimester feels like coming home. The slower pace and being surrounded by other pregnant yogis creates this beautiful supportive energy that regular vinyasa just can’t match during pregnancy.
While your yoga community has incredible body wisdom and many of us have experienced profound healing through our practice, your doctor really is the best person to guide you here.
I’ve learned so much about anatomy and physiology through yoga teacher training, and that knowledge actually makes me even more convinced that medical professionals should weigh in on health concerns. Think of it this way… yoga teaches us to honor our bodies and seek wisdom, and sometimes that wisdom comes from combining ancient practices with modern medicine.
Your mat will always be there for you once you get the green light.
During my pregnancies, I found myself naturally drawn to incorporating prayer into my savasana - it became this beautiful ritual of blessing the little soul growing within. My church actually has a small group of expecting mothers who practice gentle yoga together every Thursday morning, starting with scripture meditation. There’s something profoundly spiritual about feeling your baby move during poses while offering gratitude.
We even created our own sequence inspired by Mary’s journey, focusing on trust and surrender. If your wife’s open to it, connecting her practice to whatever brings her spiritual comfort can be incredibly grounding during this major time.
Can we talk about how EVERYONE suddenly becomes a prenatal yoga expert when you’re pregnant?! My neighbor literally grabbed my arm mid-warrior II yesterday to ‘correct’ me because she read ONE article about pregnancy yoga.
Meanwhile, I’ve been practicing with a certified prenatal instructor who actually studied anatomy and knows that warrior poses (with feet hip-width for balance) are perfectly safe! The worst part? She kept insisting I should only do ‘butterfly pose and breathing’ for nine months. Like, excuse me, pregnant bodies are strong and capable, not made of glass!
Your wife might encounter this too - just smile, nod, and keep flowing with proper guidance.
Tune into your body like you’re trying to hear the quietest whisper. No need to channel your inner Black Widow doing crazy contortions right now. As your beautiful bump grows, you might find yourself naturally flowing from vinyasa to hatha to yin - it’s like your body’s own Netflix algorithm suggesting gentler options.
Trust me, if deep twists could make babies pop out, maternity wards would be way busier! Your body knows what it’s doing. Keep moving, mama yoga is such a gift during pregnancy and will serve you so well postpartum too. You’ve got this.
One aspect that deeply concerns me, and hasn’t yet been addressed, is how critical balance and coordination become during this time of big physical change. I worry that without proper attention to these skills, you might find yourself feeling unsteady or at risk of falling.
Please know that working on your stability can make such a meaningful difference in keeping you safe. Something as gentle as Tree Pose, practiced with the security of a wall nearby for support, can be good and reassuring way to nurture these important skills while honoring your body’s need for safety.
Definitely check in with your doctor before starting or continuing your yoga practice.
Each pregnancy journey is unique, and what works for one mama-to-be might not. wait, did I just type ‘mama-to-be’? That’s so cute, I’m keeping it! Anyway, as I was saying, every body and every pregnancy responds differently to poses and movements. Your doctor can give you the green light and maybe even recommend pregnancy-safe modifications for your practice.
Oh wow, I’m SO excited! Resources for expecting mamas! The yoga community is just so supportive and nurturing.
Some studios have both pre and post natal yoga (but they do charge more than a regular class sometimes) or talk to the intrusctor about modifying the class, ideally if they understand pregnancy & yoga.
The beautiful thing about prenatal practice is how it helps ease those pregnancy discomforts like back pain and fatigue while keeping that mind-body connection alive.
Try Cat-Cow poses for gentle spinal mobility and Modified Child’s Pose with knees wide to make room for baby. Warrior II is great for building strength and stamina without the intensity of vinyasa flows, and Goddess Squat helps open the hips while honoring your changing center of gravity. Side-lying Savasana with a bolster between the knees becomes such a gift as the belly grows, letting you rest deeply while maintaining healthy circulation.
The practice truly transforms alongside your body, creating space for both strength and softness.
I’ve seen women deep into their third trimester (we’re talking 35+ weeks) safely practicing modified versions of poses that many people assume are off-limits, which just shows how remarkably adaptable our bodies and yoga practice can be during pregnancy!
Props have been an absolute big deal. Blocks, bolsters, and straps transform challenging poses into blissful, supported movements that honor the beautiful changes happening in the body!
When I started exploring pregnancy modifications, I shifted focus from just avoiding certain poses to embracing how breathwork and gentle postures can actually enhance both physical strength and mental well-being during this special time. Finding classes specifically designed for pregnancy made such a difference. They naturally incorporate the safe variations while still maintaining that beautiful mind-body connection we love about yoga.
Age and experience level can play a role in her yoga ‘journey’ during pregnancy.
Someone who is newer to yoga might prefer starting with prenatal-specific classes, while a ‘seasoned’ yogi might feel more confident tweaking her usual practice. Either way, listening to her body and embracing modifications is key.
It’s worth noting that maintaining a yoga practice during pregnancy involves ongoing adjustments, like tweaking a recipe as you cook, you need to taste and season as you go, and stay attuned to her body’s changing appetite for movement.
Regular check-ins with her instructor serve as the perfect sous chef, helping to fold in pose modifications and whisk in props as needed, ensuring the practice remains as nourishing and digestible as her body marinates through each trimester.
Looking back, I cringe at how I pushed through discomfort in my first pregnancy, thinking I had to ‘prove’ I was still strong. Round ligament pain is real, friends. Honor it immediately.
When I hit my first trimester, my ‘advanced’ practice went right out the window along with my energy levels.
Those trimester-specific flows on YouTube were a lifesaver, starting super gentle with long holds in the first trimester and then gradually building back to more cardio and strength work in the second. Your wife might find that listening to her body means embracing those modifications rather than fighting them, especially with all that relaxin making everything feel different.
She’s been doing vinyasa flows for a while now but is open to changing focus and adding/skipping specific types of poses. Assuming that will change over the weeks but I’m thinking all those twisty moves and deep backbends might not be the best idea right now.