Prenatal Yoga


Yoga is an excellent way to prepare your mind, body and spirit for the many transitions of pregnancy, childbirth and parenthood. In our prenatal yoga classes you will learn ways to modify your yoga practice during the different stages of pregnancy. You will also explore breath awareness and relaxation techniques that can further assist you during childbirth. These techniques will give you the opportunity to connect more deeply to yourself and your baby. We offer prenatal yoga classes on Sundays at 11:00am at both our Manhattan Beach and Berkeley locations. All levels welcome.

Prenatal Yoga Modifications

First Trimester

During the first trimester, some mom’s experience fatigue and nausea. This subsides anywhere from 12-16weeks. It is important to give your body the time to rest and relax. The baby needs an environment that is as stress free as possible. During this time, try not to push or over-exert yourself. If you are practicing yoga regularly, consider skipping ‘vinyasas’ and take childs pose several times during your practice.

  • POSES TO MODIFY
  • HOW TO MODIFY
  • Twists
  • Open twists
  • Core/abdominal work
  • Hip-opening (yogi squat, happy baby)
  • Holding breath
  • Deep breathing

Second Trimester

Most women experience an upsurge of energy during this trimester. The belly bump starts to show and excitement builds. It is still important to give your body time to rest. You may feel like pushing a little harder in yoga classes, although modifications are a must.

  • POSES TO MODIFY
  • HOW TO MODIFY
  • Vinyasa (avoid lowering to the belly)
  • Yogi push-up with knees down
  • Twists stretches
  • Open twists and side
  • Core/abdominal work
  • Hip-opening (yogi squat, happy baby), Kegels!
  • Holding breath
  • Deep breathing
  • Deep backbends
  • Supported backbends with block or bolster

Third Trimester

It is obvious now that she is pregnant. The uterus is 500 times its normal size and has expanded all the way to the rib cage. Breathing can feel a little restricted, so once again rest and relax when your body tells you. Remember you are breathing for two, so deep breaths are vital!

  • POSES TO MODIFY
  • HOW TO MODIFY
  • Vinyasa
  • Open Yogi push-up with knees down
  • Twists
  • Open twists and shoulder openers
  • Core/abdominal work
  • Hip-opening (yogi squat, happy baby), Kegels!
  • Holding breath and Ujayi breath
  • Deep breathing and exhale slow thru mouth
  • Deep backbends
  • Shoulder openers, elevated lying on back
  • Lying on back***
  • Elevate, or side-lying (on left side only)