How do I Choose the Best Prenatal Yoga Class?

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  • Written By: A.E. Freeman
  • Edited By: Melissa Wiley
  • Last Modified Date: 15 January 2020
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The type of prenatal yoga class you choose to attend during your pregnancy depends on your experience with yoga, what classes are offered in your area, and when the classes are. The best prenatal yoga class for you will also depend on how far into your pregnancy you are. Most classes are designed for women in their second or third trimester or for those who have just given birth.

Consider your goals when choosing a prenatal yoga class. Some classes are designed to help both you and your partner prepare for the birth of your baby by teaching ways to communicate during labor and proper breathing techniques. Other classes also prepare you for labor while teaching you how to position your body to prevent discomfort as it grows and changes through your pregnancy.

If you are still in your first trimester, the best prenatal yoga class will be very gentle and may include more discussion of birth and pregnancy than yoga techniques so that you can meet other expectant mothers and learn how to have a healthy pregnancy. Prenatal yoga during the first trimester should consist mostly of breathing and relaxation techniques.


Since you are still adjusting to your pregnancy and there is a still a risk of miscarriage, it's best to find a class that doesn't go into poses during the first three months. If you have undergone in vitro fertilization, you may want to wait until your fifth month of pregnancy to start a class with poses. Always get your doctor's permission before starting a yoga class.

Most yoga studios offer at least one prenatal yoga class. If you already attend a yoga studio, see if you can switch to the prenatal class after your first trimester. Use the first three months of your pregnancy to take it easy, even if you already practice yoga.

The prenatal yoga class at your studio may not fit into your schedule. If you can't find a prenatal class at a time that works for you, you may wish to take another class not specifically designed for pregnant women. Choose a relaxing form of yoga such as hatha if prenatal classes are not available. Avoid any poses that involve lying on your back, inversions, or twists, as these can harm you and your baby. You should also steer clear of more intense forms of yoga during pregnancy, such as bikram. Tell your teacher that you are pregnant before starting class. She may be able to offer you adjustments suitable for pregnancy.



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