Pregnancy is a time of profound transformation, physically, mentally, and emotionally. At Yoga Circle, Prenatal Yoga is designed to support you through these changes, helping you connect more deeply with yourself, your body, and your baby.
Prenatal Yoga offers a gentle and nurturing practice that focuses on strengthening, stretching, and deep relaxation. Through breath work, meditation, mindful movement, yoga postures, and the shared experience of a supportive group, this class helps create more ease and balance during pregnancy. It also supports preparation for childbirth and the transition into parenthood.
Our intention is to create a peaceful and welcoming space where pregnant women can come together, share experiences, exchange knowledge, and build meaningful connections. Many students who already practice yoga continue their journey with us during pregnancy, while others discover yoga for the very first time in this special chapter of life.
Prenatal Yoga is suitable from 13 weeks of pregnancy onwards, and each trimester brings its own focus and adaptations.
Yoga through each trimester
First trimester
During the first trimester, we recommend pausing active yoga practice. The body is undergoing major internal changes, and rest and gentle awareness are most supportive during this stage. Most likely your body will tell you to slow down and to rest. Walks in nature are a great way to support these first weeks. Yoga practice can usually be resumed around week 13.
Second trimester
This is often the most stable phase, where practice can be adapted to the growing body. The focus shifts to creating space for the baby, maintaining strength, and supporting mobility with awareness and care. You can most likely resume your yoga practice where you left it, or start with prenatal classes or gentle yoga styles if new to yoga.
Third trimester
By now you’ve learnt how to respond to changes and to modify your practice. The practice of yoga becomes more restorative and preparation-focused, helping you open, release tension, and prepare the body and mind for labour and birth. You can continue your practice as long as it feels safe and beneficial to you, this is usually different for each person. Sometimes you can practice all the way to the day of birth.
Helpful prenatal yoga poses
Some safe and beneficial movements during any stage of the pregnancy include:
• Spinal-pelvic mobility in all fours (Cat & Cow + pelvic circles)
• Windmill movements (supported)
• Bound Angle Pose (Baddha Konasana), supported or reclined with props
• Diagonal Bird Dog (variation)
• Gentle lunges
These poses help maintain mobility, ease tension, and support a healthy posture throughout pregnancy.
This is also a great time to build a close relationship to your breath: the simple practice of conscious slow breathing (without holding), in sitting or reclined position, will help you strengthening your mind focus in preparation of birth.
What to avoid during pregnancy
For safety and comfort, during yoga practice as well as throughout the day, we recommend avoiding:
• Slouching backwards when sitting (important for optimal baby positioning)
• Having hips lower than knees when sitting for long periods of time
• Closed twists (but open twists are very beneficial)
• Deep forward bends or deep backbends
• Jumping or sudden impact movements (walking is great)
• Overheating (make sure to drink also during yoga practice if thirsty or feeling too hot)
A space for connection and support
Beyond the physical practice, Prenatal Yoga at Yoga Circle is about community. It’s a space where mothers-to-be can connect with each other and with their teacher, sharing this unique journey in a supportive and nurturing environment.
Whether you are new to yoga or an experienced practitioner, Prenatal Yoga offers a safe and meaningful way to stay active, grounded, and supported during pregnancy.
We offer 3 prenatal weekly classes and a Childbirth Preparation Workshop a few times during the year. If you were practicing already with us before pregnancy, you are welcome to resume your regular classes after the first trimester. Talk to your teacher, let them know how you feel and what support you need. They’ll be happy to help you adjusting your practice as needed. If you are completely new to yoga, Prenatal classes are the best way in.
NEW * from august we will offer a dedicated Prenatal Card which you can use specifically for our Prenatal offerings at a very special rate. Stay close.
— with thanks to Anke Jabroer and Ombretta Dettori
