Prenatal yoga for all trimesters

(currently available as free resource)

1. Trimester

  • A woman practicing yoga or meditation in a cross-legged seated position on a yoga mat, with her hand on her chest and abdomen, in a room with wooden floor, white curtains, and a decorative gong or large circular object behind her.

    1. Sukhasana

    Heart-womb visualisation in Easy pose

  • Woman in navy top and black leggings performing a forward bend stretch, with her head resting on a chair placed on a yoga mat, in a room with wooden flooring and a large gong on the wall.

    2. Upavistha Konasana variation

    Wide-legged seated forward bend with head resting on chair

  • A woman lying on her back on a yoga mat, with a foam roller under her knees and a rounded bolster under her lower back, in a room with wooden floors and a large gong on the wall behind her.

    3. Supported Shavasana

    Resting pose with bolsters and blankets

2. Trimester

  • A pregnant woman practicing yoga in Warrior II pose on a black yoga mat indoors with a wooden wall and gong in the background.

    1. Virabhadrasana II

    Warrior II pose

    (repeat on the other side)

  • A woman practicing yoga on a black mat, in a lunge position with one knee on the ground and hands on a foam block in front of her, in front of a wooden wall with a large gong.

    2. Anjaneyasana variation

    Low lunge with hands on block

    (repeat on the other side)

  • A pregnant woman lying on her side on a yoga mat, with her head resting on a folded towel, in a wellness or meditation room with a gong, curtains, and wooden wall decor.

    3. Supported Supta Baddha Konasana

    Reclining Bound Angle pose with bolster, blankets and blocks

3. Trimester

  • A woman practicing yoga in a room with wooden floors, stretching forward with hands against the wall, wearing a striped shirt and black leggings.

    1. Adho Mukha Svanasana variation

    Half Downward-facing dog with hands on wall

  • A woman practicing seated side stretch yoga pose on a black mat in a room with wooden floors, white curtains, and a decorative wall hanging.

    2. Parsva Sukhasana

    Side bend in Easy pose

    (repeat on the other side)

  • A woman lying on her side on a yoga mat with a pillow under her head and a foam block under her hips, practicing pelvic wellbeing exercises in a room with wooden flooring and beige curtains.

    3. Supported Side Shavasana

    Resting pose with bolster, blankets and block

    (not necessary to repeat on the other side)

Liability disclaimer

Please consult with a healthcare professional before starting prenatal yoga activities. The information provided on this website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare professionals with any questions you may have regarding a medical condition. By replicating poses from this website at home, you acknowledge that you are participating at your own risk and release [the website and Your Pelvic Wellbeing] from any and all liabilities arising from your participation. If you feel uncomfortable or unsafe at any time, please stop the activity immediately. You acknowledge that your participation is voluntary and that you are participating at your own risk.