What is Pregnancy Yoga?
Pregnancy Yoga is a holistic practice designed to support birthing people physically, emotionally, and mentally throughout their pregnancy journey.
By incorporating safe poses, breathing techniques, and relaxation exercises, it helps manage the physical and emotional changes of pregnancy, while preparing the body and mind for birth. Unlike traditional yoga, Pregnancy Yoga is tailored to the unique needs of a pregnant person focusing on comfort, safety, and gentle strengthening/stretching. It’s a nurturing practice that allows you to stay active, alleviate common pregnancy discomforts, and connect with your growing baby. By incorporating safe poses, breathing techniques, and relaxation exercises, it helps manage the physical and emotional changes of pregnancy, while preparing the body and mind for birth.
At Bump, Birth & Beyond we’re proud to offer in-person Pregnancy Yoga Classes in Plymouth as well as our incredible Online Platform for those who prefer to practice at home.
Whether you’re new to yoga or a seasoned practitioner, our expert-led classes are suitable for all levels and trimesters.
The Foundations of Pregnancy Yoga
What Makes Pregnancy Yoga Unique?
Pregnancy Yoga differs from other forms of yoga by prioritizing modifications that accommodate a growing baby and changes in balance and flexibility. Its primary focus is to create a safe and supportive space for pregnant people to :
Stretch and strengthen key muscle groups.
Improve posture to reduce strain on the lower back
Keep the pelvis mobile
Prepare the mind and body for birth
Foster relaxation and reduce stress through mindfulness and breathwork.
Pregnancy Yoga also incorporates pelvic floor exercises, which are essential for labour and postpartum recovery.
Key Benefits of Pregnancy Yoga
Physical Benefits
• Strengthens the Core and Pelvic Floor :
Pregnancy Yoga builds strength in the pelvic area, which supports the uterus and prepares for delivery.
• Relieves Common Discomforts :
Stretching and movement alleviate lower back pain, sciatica, and hip discomfort.
• Improves Circulation :
Gentle movement encourages blood flow, reducing swelling in the hands and feet.
Mental and Emotional Benefits
• Reduces Anxiety :
The breathing techniques and mindfulness practices in Pregnancy Yoga help calm the nervous system, promoting relaxation
• Boosts Mood :
Endorphins released during gentle exercise can improve overall emotional well-being.
• Enhances Connection with Baby :
Mindful breathing and visualization exercises deepen the bond between mother and baby.
Labour Preparation
• Teaches Breath Control :
Yoga breathing techniques are invaluable for managing surges during labor.
• Improves Stamina :
Building strength and flexibility through gentle yoga can ease the physical demands of childbirth.
• Encourages Relaxation :
Promotes better sleep and overall well-being.
What to Expect in a Pregnancy Yoga Class
Class Structure
Our classes are designed to ensure safety and accessibility for all participants. Each session includes some kind of :
• Warm-Up: Simple movements to release tension in the neck, shoulders, and back.
• Yoga Poses or Flows: These are adapted to your trimester, focusing on strength, flexibility, and balance.
• Breathing Techniques (Pranayama): Controlled breathing exercises to practice for birth and beyond
• Relaxation: End the session with mindfulness or meditation to feel calm and grounded.
Every participant receives personalised attention from our experienced instructors, whether attending in-person classes in Plymouth or following along via our online platform.
Frequently Asked Questions About Pregnancy Yoga
Is Pregnancy Yoga Safe?
Yes, pregnancy yoga is safe when guided by qualified instructors who understand the limitations and requirements of pregnancy. We prioritise modifications to ensure all movements are comfortable and safe. Always ensure you are able to take part in physical activity when pregnant by confirming with your health care provider.
Can I Practice Yoga if I’ve Never Tried it Before?
Absolutely! Our classes are beginner-friendly and require no prior yoga experience. Pregnancy yoga focuses on gentle, accessible movements that anyone can do.
Are There Any Risks?
As with any exercise, it’s essential to listen to your body. We avoid things like deep twists, lying flat on your back or any movement that accentuates the lordotic curve. It is your responsibility to listen to your body and your baby. If anything feels uncomfortable then modify it or move on slowly. Always consult your healthcare provider before starting a new exercise routine.
Best Practices for Pregnancy Yoga
To make the most of your yoga practice, keep the following tips in mind:
• Stay Hydrated: Keep water nearby during your session, especially in warmer environments.
• Use Props: Cushions, blocks, and straps can make poses more accessible and comfortable.
• Wear Comfortable Clothing: Opt for stretchy, breathable fabrics that allow freedom of movement.
• Avoid Over Stretching: Pregnancy hormones like relaxin increase joint flexibility, so take care not to push beyond your limits.
•. Always listen to your body and trust your intution.
In-Person Pregnancy Yoga in Plymouth, Devon.
Joining our in-person classes in Plymouth offers a unique opportunity to connect with other local pregnant people, while receiving hands-on guidance from experienced instructors.
Benefits of Our Plymouth Location - Space To Move.
• A calm, serene environment designed for relaxation.
• Smaller class sizes to ensure personalised attention.
• Opportunities to share your journey and form friendships with other pregnant people.
Our Plymouth classes are open to all fitness levels and provide the perfect space to focus on your health and well-being.
Book an In-Person Class in Plymouth Today
Online Pregnancy Yoga Platform
If you aren’t based in Plymouth or can’t make it to our in-person classes, our online Pregnancy Yoga platform offers flexibility and convenience. Practice in the comfort of your home with expert guidance and tailored sessions.
Why Choose Online Yoga?
• Ideal for those with busy schedules, multiple children or limited mobility
• Includes a mix of flows, breath work, longer sessions, the physiology of birth, active birth, hypnobirthing techniques and more
• Accessible from anywhere in the world
Whether you’re in Plymouth or further afield, our Online Platform makes Pregnancy Yoga accessible to everyone.
Sign Up for Online Yoga
Top Pregnancy Yoga Poses for Every Trimester
Here are some of the most beneficial yoga poses for each stage of your pregnancy:
First Trimester
• Butterfly Pose (Baddha Konasana): Opens the hips and increases flexibility. Focus on the breath.
• Mountain Pose (Tadasana): Encourages good posture and offers grounding.
Second Trimester
• Warrior II Pose (Virabhadrasana II): Builds strength and stability in the legs and hips.
• Side Angle Pose (Utthita Parsvakonasana – Modified): Stretches the sides and strengthens the core.
Third Trimester
• Extended Child’s Pose (Utthita Balasana): Eases tension in the back and hips.
• Wide-Legged Forward Bend (Prasarita Padottanasana – Modified): Promotes relaxation and prepares the body for labour.
Our instructors ensure these poses are adapted to suit your individual needs and trimester.
Why Choose Bump, Birth & Beyond for Pregnancy Yoga?
At Bump, Birth & Beyond we’re dedicated to creating a supportive and empowering environment for birthing people. Our community members stay with us for years from Baby & Me Yoga to Toddler Yoga and then finally on into our Kids Yoga classes. These friendships are built to last a life time! We have the most amazing support system you could ask for, online and in-person. Come and join us today!
Our Commitment
• Experienced Instructors: All classes are led by certified prenatal yoga specialists.
• Tailored Sessions: Poses and techniques are customized to each participant’s stage of pregnancy.
• Flexibility: Choose from in-person or online classes to suit your lifestyle.
Our goal is to help you feel strong, relaxed, and prepared for the incredible journey ahead.
FAQs About Pregnancy Yoga
1. How long are Pregnancy Yoga sessions?
Most in-person classes are 1hr. Online content ranges from short breathing exercises (3/5 mins) to longer flows (20+ mins)
2. When should I stop Pregnancy Yoga?
You can keep practicing whilst you’re giving birth so keep going as long as it feels comfortable.
3. Can I continue yoga after pregnancy?
Yes! Postnatal yoga is an excellent way to recover and regain strength after childbirth.
Start Your Journey with Pregnancy Yoga
Whether you’re seeking the community of in-person Pregnancy Yoga in Plymouth or the flexibility of an online platform, Bump, Birth & Beyond has everything you need to support your mind and body during pregnancy.
Join us today and embrace the benefits of Pregnancy Yoga for a happier, healthier pregnancy.