Prenatal Yoga — Beyond the Poses

Pregnancy is an incredible journey, but it can also bring unexpected changes to our bodies—and plenty of questions along the way! As a mother of two and a prenatal yoga teacher, I’d love to share some of what I’ve learned through my own pregnancies and yoga practice, starting with understanding our changing bodies.

What makes prenatal yoga different from a regular yoga class?

Pregnancy brings so many changes to our bodies, both physically and emotionally! As your baby grows, your center of gravity shifts, your abdominal muscles stretch, and the muscles and joints around your pelvis gradually adapt to accommodate your growing belly.

Prenatal yoga is designed with these changes in mind. Rather than simply modifying traditional yoga poses, we focus on movements that help expectant mothers stay strong, mobile, and comfortable throughout pregnancy.

And just as importantly, it’s an opportunity to slow down, connect with your changing body, and take some time for yourself.

Why do pregnant women experience so many aches and pains?

Our bodies go through incredible changes during pregnancy, and it’s no wonder we sometimes experience aches and discomforts in places we never noticed before!

Part of this is due to hormonal changes, including relaxin, a hormone involved in preparing our bodies for pregnancy and childbirth. Along with changes in posture and weight distribution, these hormonal shifts can contribute to discomfort around the sacroiliac (SI) joints in the lower back and the pubic symphysis, where the two pubic bones meet at the front of the pelvis.

Meanwhile, as the uterus grows, it stretches the round ligaments that support it, sometimes causing pain or pulling sensations in the lower abdomen and groin. Some women also experience lower back pain, tightness around the hips and buttocks, or sciatica-like discomfort that travels down the legs.

I experienced different sets of aches and discomforts during each of my pregnancies! For example, when I was carrying my son, I had pretty noticeable pain around my pubic bone, but I didn’t experience that at all when I was pregnant with my daughter! It really reminded me that no two pregnancies are alike, even for the same woman.

The good news is that prenatal yoga can help us manage some of these discomforts through gentle movement and carefully selected poses that support strength, mobility, and stability. We’ll explore some of these common pregnancy-related discomforts and ways to manage them through prenatal yoga in more detail later in this series.

How can prenatal yoga help?

In my prenatal yoga classes, we use thoughtfully selected and modified asanas (yoga poses) to accommodate our changing bodies while helping maintain strength and stability. For example, if you’re experiencing pelvic girdle pain, smaller, controlled movements and supported poses may feel much better than deep, wide-legged stretches. We also use plenty of props—blocks, bolsters, and blankets—to help make the poses more comfortable and accessible.

But here’s something I always want my students to remember: what feels wonderful for one expectant mother may not feel good for another. And what felt great last week might feel completely different today!

Prenatal yoga isn’t about pushing yourself or achieving the perfect pose. It’s about giving you the tools to connect with your body and mind through breath and asana, helping you develop a deeper awareness of what your body needs as it changes throughout pregnancy.

And that connection goes beyond the mat. Learning to tune into your body, breathe through unfamiliar sensations, and stay grounded can become especially valuable during labor.

Do I need previous yoga experience?

Absolutely not! Whether you’re completely new to yoga or have been practicing for years, prenatal yoga is about meeting your body where it is today.

My classes welcome expectant mothers at different stages of pregnancy, with modifications to accommodate their changing needs. If you have pregnancy complications or concerns about exercise, please check with your maternity care provider before joining.

I remember experiencing such severe morning sickness during my first trimester that I could barely move, let alone practice yoga! But once the nausea subsided, returning to my mat helped me gradually regain the strength and sense of well-being I had been missing.

And that’s one of the things I love most about prenatal yoga. It reminds us that we don’t always have to push ourselves to become stronger. Sometimes, simply listening to our bodies and moving with care is exactly what we need.

Pregnancy is an extraordinary journey, and our bodies are constantly adapting along the way. Through prenatal yoga, we learn not only to support these changes physically, but also to become more aware of our bodies, listen to what they need, and respond with care. And sometimes, that means learning when to engage our muscles—and when to simply let go.

Please note: Every pregnancy is different. Prenatal yoga may help with common discomforts, but it is not a substitute for medical care. If you experience persistent or significant pain, consult your maternity care provider.