5 Empowering Prenatal Yoga Poses

Updated: Jul 11

By Allison Ray Jeraci

Photo by Andrea Killam

Yoga International



If you’re expecting a baby, attending prenatal yoga classes can be very beneficial. The body changes significantly during pregnancy, and prenatal-specific practices help us to find strength and stability during this time of change. They can also provide us with tools for safely and effectively modifying our favorite poses as we accommodate our individual bodies and their needs. These tools can accompany us into traditional yoga classes and home practices as well.


Below are five beneficial prenatal poses (including one for meditation) that you can begin incorporating into your yoga practice immediately (as long as you've been cleared by your medical provider for exercise). These poses can be adapted for all trimesters, and no previous yoga experience is required.


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