Prenatal Yoga

Stay strong, flexible, and comfortable throughout your pregnancy with safe, guided movement. These live Prenatal Yoga and Fitness Sessions are designed for every trimester, helping you ease common aches, build stamina, and prepare your body for birth.
Each session combines gentle warm-ups, pregnancy-safe yoga poses, strength and mobility exercises, pelvic floor work, breathing, and relaxation. Movements are adapted for your stage of pregnancy, with modifications and props so every mother can practise at her own pace, whether she is feeling energetic or tired that day.
Whether you are new to exercise or have been active before pregnancy, these sessions will help you feel more at ease in your changing body, sleep better, and approach labor with strength and confidence.

Topics Covered
• Benefits of staying active during pregnancy.
• Safety guidelines and when exercise is not advised.
• Warm-up and joint mobility routines.
• Pregnancy-safe standing, seated, and kneeling yoga poses.
• Poses and stretches for back pain, hip pain, and sciatica.
• Relief for leg cramps, swelling, and tired feet.
• Posture and body mechanics as your bump grows.
• Gentle strength training for legs, glutes, back, and arms.
• Safe core work and understanding diastasis recti.
• Pelvic floor awareness, strengthening, and relaxation.
• Hip-opening and pelvic mobility to prepare for birth.
• Birth ball exercises.
• Squatting and positions that support labor.
• Using props: blocks, bolsters, chairs, and walls.
• Trimester-wise modifications and poses to avoid.
• Breathing practices integrated with movement.
• Relaxation and guided rest.
• Warning signs to stop exercising and contact your doctor.

Handouts
• Trimester-wise practice sequences, a separate illustrated flow for each trimester.
• Pregnancy exercise safety guidelines, including when not to exercise.
• Poses to avoid and safe alternatives.
• Back and hip pain relief routine.
• Pelvic floor exercise guide, covering strengthening and relaxation.
• Birth ball exercise guide.
• 10-minute daily home routine for busy days.
• Props guide, with what to use and household alternatives.
• Warning signs to stop and seek help.
• Weekly activity tracker.
• Postpartum return-to-movement basics.