Guided breathwork and relaxation techniques, such as the 4-7-8 method, box breathing, and diaphragmatic belly breathing, are designed to rapidly lower heart rate, reduce cortisol, and activate the parasympathetic nervous system. These practices involve deep, controlled inhalations and slow, intentional exhales to induce a state of calm.
Prenatal Yoga
Safe, gentle pregnancy yoga for every trimester — live online across India and in person in Rishikesh. Ease discomfort, build strength, and prepare your body and mind for birth.
What to expect in our prenatal yoga classes
Our prenatal yoga classes are designed to support you through each trimester with safe, adapted poses that ease common discomforts, build strength, and prepare your body and mind for birth. All classes are suitable for beginners and experienced practitioners alike. You will learn breathwork, pelvic floor awareness, and relaxation techniques that support labour and recovery. Join live online pregnancy yoga classes from anywhere in India, or practise with us in person in Rishikesh, the yoga capital of the world.
Classes focus on gentle strength and flexibility to ease back pain and improve posture, and you will join a community of expecting parents in a nurturing environment. We offer modifications for every stage and always prioritise safety and comfort.
Gentle movement and breathwork in our prenatal sessions
Safe prenatal yoga poses focus on stability, stretching, and breathing, avoiding deep twists or laying flat on the back as the pregnancy progresses. Key poses include Cat-Cow for back pain, Supported Child’s Pose for relaxation, Butterfly Pose for hip flexibility, and Modified Squats for labor preparation. Props like blocks, pillows, and walls are essential for support.
Mindful movement connects the mind and body by bringing full, non-judgmental awareness to physical sensations and breath during activity. Techniques like yoga, Tai Chi, or slow, intentional movement reduce stress, release stagnant energy, and foster a sense of safety, presence, and self-compassion.
Ease tension and improve posture by incorporating daily stretches like chest openers, chin tucks, and cat-cow poses to reverse slouching. Strengthen your back and core with planks or shoulder blade squeezes. Practice ergonomic habits, such as keeping feet flat, sitting tall, and taking breaks every 30 minutes.
Restorative yoga uses props like bolsters, blankets, and blocks to hold gentle poses for 5–20 minutes, allowing muscles to relax completely, reducing stress, and fostering deep rest. Key poses include Supported Bridge, Child’s Pose, Legs-up-the-Wall, and Savasana, often used for insomnia, anxiety, and recovery.
A 'nurturing space together' refers to the intentional creation of environments—physical, emotional, or communal—that foster growth, safety, connection, and wellbeing. These spaces are designed to be supportive, empathetic, and collaborative, whether for children, families, or communities.
Safe yoga for the first, second and third trimester
Whether you are in your first, second, or third trimester, our instructors provide appropriate modifications and alternatives. We avoid poses that are contraindicated during pregnancy and emphasise listening to your body. If you have any concerns or a high-risk pregnancy, please consult your healthcare provider before joining.
- •Focus on breathwork, pelvic floor awareness, and relaxation
- •Gentle strength and flexibility to ease back pain
- •Community of expecting parents in a nurturing environment
Step into our practice space
Every mat, every prop, every session is set up with one thing in mind — your safety and comfort, trimester by trimester. This is the space you'll come to know as your own.
Questions
Prenatal Yoga FAQs
Is prenatal yoga safe in the first trimester?
Yes, for most healthy pregnancies. First-trimester classes focus on gentle movement, breathwork and rest, and we avoid deep twists, hot rooms and strong core work. Always check with your doctor before starting, especially if your pregnancy is high-risk.
When should I start pregnancy yoga?
You can start in any trimester. Many mothers begin after the first-trimester scan, but each class is adapted to your stage, so it is never too late to join — even in the third trimester.
Can prenatal yoga help with a normal delivery?
Prenatal yoga builds strength, flexibility, pelvic floor awareness and breathing techniques that many mothers find helpful during labour. It can't guarantee a particular type of birth, but it helps you feel prepared and confident.
Are your prenatal yoga classes online or in person?
Both. Join live online pregnancy yoga classes from anywhere in India, or attend in person at our studio in Muni Ki Reti, Rishikesh.
Do I need yoga experience to join?
No. Our prenatal classes are designed for complete beginners as well as experienced practitioners, with modifications offered for every pose.
Can prenatal yoga ease back pain during pregnancy?
Gentle stretches, posture work and strengthening for the hips and back can ease the lower back and pelvic discomfort common in pregnancy. Let your instructor know about any pain so poses can be adapted for you.