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Benefits of Yoga Whilst Pregnant

Updated: Jun 7

In this blog, we will talk about not only the physical benefits of practising asana (Postures) during pregnancy, but also the emotional and holistic side. I will talk you through one of my favourite pranayama (breath control) exercises for pregnancy at the end of the blog so that you begin your journey to more vitality now.


Women practicing yoga together

The main reason that most people attend yoga is that they want to improve their balance, flexibility or strength. What they often don't think about, is all the other ways it's going to enhance their lives - like improving their sleep, giving them higher energy levels and better stress management to name just a few. The same is true for pregnancy yoga, but these women all have one beautiful thread in common; they are all at a transformative life change in their lives.


  • How yoga can physically support you - Your physical body is going through daily changes and shifts in energy levels, from the increase in blood volume, to growing your new bump and pelvic changes in preparation for childbirth. Yoga will physically support you through all these changes on your journey through the trimesters. The first trimester you will need more time to relax and find some slow wiggles, the second you might find you have a burst of energy and we can work on mobility and strengthening postures and in the third trimester we will work on reducing swelling and preparing your body for labour. Through our asana (posture) practice we can strengthen key areas like our pelvic floor muscles, enhance circulation to help reduce swelling and relieve muscle tension, particularly in places like the lower back, hips and shoulders. The movements in a prenatal class have been carefully curated to support your journey through pregnancy, birth and beyond.


  • How yoga can mentally support you - Yoga's underlying philosophy of 'union' provides a framework for prenatal classes, if you don't know or have any pregnancy friends it can feel a daunting or isolating experience. When we come together in class, we make lifelong friends. Having these connections is reassuring and gives us a sense of belonging, it's special sharing your experience with a group of women who are going through the same experience and can all relate and empathise with the ups and downs of pregnancy. The pranayama (breath control) practices that are incorporated in prenatal yoga classes are tailored for deep relaxation, not only calming your nervous system but promoting a more stable in-utero environment for your unborn baby. These classes give you the time and space to slow down, listen to your body and connect to your bundle of love.


In conclusion, incorporating yoga into your pregnancy journey will give you so much more than physical support, you will gain confidence in yourself, feel calmer and more comfortable in your changing body and help to prepare you for birth and beyond.


Breathing Exercise


This is one that I learnt from my teacher Uma Dinsmore-Tuli, it is a conscious practised breath adopted instinctively by women in the first stages of labour. This is best practised by setting a timer on your phone for 5 minutes, reading the instructions below and then practising it.


  • Start by finding a comfortable seat, where you will not be disturbed.

  • Begin by closing your eyes, softening your shoulders and relaxing your jaw.

  • Breathe in through your nose.

  • Breathe out through slightly parted lips, feeling a cool breeze from the breath.

  • There is no pursing of the lips, they are soft.

  • Feel the breath travelling in through the nose and out through the mouth. Allow the breath to be so fine that it feels like a thin golden thread spinning out between the lips.

  • Allow each exhalation to lengthen, without forcing, but simply letting the out-breath increase in length, as the golden thread spins out into the air in front of you.

  • Once you have done this for 5 minutes, bring your awareness back to the room around you and invite in your natural breath again.


If you would like to join us at Wellness Warriors during your pregnancy journey, we have a prenatal yoga course starting on the 23rd of June and running for six weeks.


Click the link below to find out more and get yourself booked on:


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