Prenatal Yoga Exercises: Move Comfortably Through Every Trimester

Pregnancy changes how you move, breathe, and rest. Prenatal yoga exercises offer gentle ways to ease common aches, build confidence, and connect with your body through each trimester. Always check with your healthcare provider before starting and skip anything that feels uncomfortable.

Focus on comfort, breath, and positions that create space. Avoid deep compressions, long belly‑down poses, and anything that spikes strain.

Supportive movements

Cat‑Cow: Relieves back tension and encourages deep, easy breath. Low Lunge with Support: Opens hip flexors—use blocks to bring the floor closer. Goddess Squat: Builds gentle leg strength while keeping the torso upright. Seated Side Bend: Creates space through ribs and low back.

Breath and posture

Think wide, soft belly breaths and relaxed shoulders. Keep stances wider for balance. Short sessions more frequently often feel better than long classes.

After baby arrives

Ease back in with breath and walking, then add gentle strength as cleared by your provider. For simple, functional patterns that support daily life, our free functional strength e‑book is a great companion. Ready‑made, at‑home sessions are easy with a no‑gym plan, which you can scale as energy returns.

Move with kindness, use props, and listen closely—your body will tell you what it needs.