Yoga can be a beautiful way to stay active and connected to your body during pregnancy. It offers a blend of movement, mindfulness and gentle strength that supports both physical and emotional wellbeing. But as your body changes, so do your needs, and it's important to practise safely and intentionally.

While every pregnancy is unique and guidance from a qualified professional is key, there are some universal principles that can help you move through your practice with more confidence and care.

Focus on breath and presence

More than just a physical practice, yoga is a chance to tune into your breath, calm your nervous system and become more present. During pregnancy, these elements are just as valuable—if not more so—than the poses themselves.

Controlled, steady breathing can help manage stress, improve sleep and even prepare you for labour. Instead of pushing to hold a pose or hit a perfect alignment, allow your breath to guide your movements. If you're struggling to breathe smoothly, it's a good sign to ease off or adjust.

Choose the right style and teacher

Not all yoga is created equal when it comes to pregnancy. Intense flows, deep twists, hot studios and power sequences may not be the most suitable options. Gentle hatha, slow flow, or classes designed specifically for pregnancy (prenatal yoga) tend to offer the right balance of movement, mobility and support.

Some forms of yoga (and some traditional alignment cues) can potentially cause injury during pregnancy due to your body increasing the production of a hormone called relaxin which is designed to help loosen joints and ligaments to prepare the pelvis for birth. Your body can’t differentiate between your pelvis and the other joints and ligaments in your body, so if you’re performing poses that require a lot of flexibility or shifts your pelvic alignment, the relaxin may cause an issue with hyperflexion (overstretching a joint) or pelvic instability.

A qualified prenatal instructor with experience in pregnancy-safe yoga will know how to cue modifications and ensure you're not putting unnecessary pressure on your joints or abdomen. If you're attending a regular class, always let the teacher know you're pregnant so they can guide you appropriately (although this still doesn’t guarantee a ‘regular’ yoga teacher will know pregnancy-safe cues).

Be particularly cautious with deep hip openers, long-held balances and wide-legged poses. Support your joints by engaging your muscles and staying within a comfortable range of motion. Props like blocks, bolsters and blankets can help make poses feel more secure and grounded.

Listen to your body’s signals

Your body is your best guide throughout pregnancy—and yoga is an opportunity to build trust in that inner voice. Some days you might feel energised and ready to move, while other times you’ll need rest or something gentler. Don’t be afraid to modify or skip poses altogether. Avoid comparing your practice to anyone else’s (or even your pre-pregnancy self). Rest when you need to, use props for support and always choose comfort over intensity.

Modify as your bump grows

As your body changes, so should your practice. Twists should become gentler and more open (twisting away from the belly rather than across it). Deep backbends, strong abdominal work, and poses that compress or overstretch the belly should be avoided.

Lying flat on your back may also become uncomfortable and isn’t recommended beyond 26 weeks due to the weight of your baby and uterus putting pressure on your vena cava – one of the body’s main veins that carries blood from the lower body back to your heart.

Using a bolster or wedge to keep the upper body elevated can ease pressure and improve circulation, and svasana (corpse pose) for your final relaxation can be done in a side-lying position.

Support your pelvic floor

A healthy pelvic floor is key to a smoother pregnancy, birth and recovery. Yoga can help bring awareness and strength to this area—but it’s not just about squeezing. Focus on both contraction and relaxation. Overworking the pelvic floor can be just as problematic as under-activating it.

Gentle movements like cat-cow, supported bridges and breath-led awareness exercises are ideal for building sustainable support without creating tension or strain.

Nutrition and hydration matter too

Movement is only one part of the wellbeing puzzle. Staying hydrated and eating nourishing, balanced meals can support your energy levels, digestion and recovery. Yoga can sometimes be more taxing than it appears—especially in a body that’s already working overtime.

 Make sure you fuel with a combination of protein, healthy fats and slow-release carbohydrates, and sip water before and after your practice.

To sum up

Yoga can be a powerful tool for staying strong, centred and connected during pregnancy—but it’s all about tuning in, not pushing through. Focus on breath, find the right support, and let your practice evolve alongside your body. With a mindful approach, yoga can become not only a way to stay active, but a daily ritual of self-care and connection.

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