Prenatal Yoga: What You Need to Know

If you're looking for a low-impact way to stay active, ease tension, and prepare your body for labor, prenatal yoga is worth considering. Research suggests it's safe for most pregnancies and offers benefits that go beyond flexibility.

The Benefits of Prenatal Yoga

Much like other childbirth-preparation classes, prenatal yoga combines gentle stretching, mental centering, and focused breathing. Studies point to a range of benefits, including:

• Improved sleep
• Reduced stress and anxiety — one study from Brown University found that a 10-week prenatal yoga course lowered depression symptoms in expectant mothers
• Increased strength, flexibility, and endurance for labor
• Decreased lower back pain, nausea, and headaches

What to Expect in a Class

A typical prenatal yoga class moves more slowly than a standard class, with modified poses that avoid lying flat on your back or deep twists through the abdomen. Instructors usually build in extra time for breathing exercises used during labor, along with relaxation at the end of class.

Safety Tips Before You Start

Talk to your doctor or midwife before starting any new exercise routine during pregnancy, especially if you're managing a high-risk pregnancy. Look for a class labeled specifically as prenatal, avoid poses that compress your belly, and stop immediately if you feel dizzy, short of breath, or in pain.

What to Wear

Comfort matters more than anything else here. Look for stretchy, breathable pieces that move with you — our pregnancy activewear collection and maternity yoga pants are built with soft, over-the-belly waistbands designed specifically for stretching and floor work.

Ready to get moving? Shop maternity yoga pants built for comfort at every stage of pregnancy.