What kind of yoga should I do in pregnancy?
If you’re new to yoga, look for a class that is specific for pregnant women. If you’ve been doing yoga for a while, tell your yoga teacher you are pregnant – they may be trained to show you how to adapt your postures. Focus on improving your yoga technique while you’re pregnant – this is not the time to try new and advanced postures.
As you move into the middle months of pregnancy and your baby grows, your centre of gravity will shift because your bump is getting bigger. This means you’re more likely to lose your balance, so take care and move slowly when practising yoga. For standing postures, use support if you need to – a wall or a chair, for instance.
There are many styles of yoga and if you choose to start practising yoga in pregnancy you are likely to be directed to the more gentle, slower paced styles such as hatha. Avoid yoga that takes place in heated rooms, such as Bikram – you could overheat.
Download and print your weekly pregnancy exercise goal plan
Finding a pregnancy yoga class
Some yoga postures and breathing exercises are not suitable during pregnancy. Because of this, it’s best to find a pregnancy yoga class.
Many, but not all, qualified yoga teachers join the Register of Exercise Professionals, so you could try looking for a local yoga teacher.
You could also ask at your local fitness centre or see whether your midwife knows of a pregnancy yoga class near you.
Find out more about mental wellbeing in pregnancy.