Thinking of joining a Pregnancy Yoga class and wondering where to start? Ellie Barrett, a specialist teacher in pre- and postnatal yoga from Yogamaya, explains what to expect from your first class.
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What Is A Pregnancy Yoga Class?
A Pregnancy Yoga class is a supportive, gentle movement session specifically designed for expectant mums. Your teacher will guide you through safe, modified poses that support your changing body. They will tailor exercises towards your stage of pregnancy, and offer adaptations for those in their first, second and third trimester.
Suitable from around 15 weeks’ gestation onwards (earlier if you already have a regular yoga practice), classes focus on relaxation, keeping moving, easing pregnancy aches and pains, bonding with your baby and preparing for birth (not to mention meeting other new mums!).
What Does A Typical Session Look Like?
I always like to kick off with a ‘welcome circle’, during which everyone introduces themselves and says how they’re feeling that week. It’s a lovely bonding experience for the mums-to-be.
Most classes will begin with some relaxation and breathing exercises to help you bring your focus to your body and be present in the moment.
They’ll include a warm up, followed by some gentle dynamic movement to get your circulation flowing and, depending on your stage of pregnancy, safely raise the heartbeat.
They’ll usually then move into some more chilled, restorative postures, before ending with a longer relaxation (savasana), so you can really unwind.
All Pregnancy Yoga classes should include some pelvic floor exercises. Pelvic floor exercises are really important during pregnancy to support the weight of your growing uterus and aid post-birth recovery.
In addition, you can expect some mindful moments that invite you to bond with your growing baby. You may also do some guided breathing exercises or visualisations to help you prepare for birth.
What Are The Benefits of Pregnancy Yoga?
There are so many benefits of doing yoga when you’re expecting. My top ones:
- Keeping moving
- Improving circulation
- Easing common pregnancy symptoms such as lower back pain or swollen ankles
- Strengthening the pelvic floor
- Relaxation and mindfulness
- Bonding with your baby
- Empowering and increasing body confidence – there’s so much you can still do while pregnant!
- Learning breathing techniques that can help during labour (e.g. Golden Thread Breath)
- Connecting with your sense of self during a time of great changes in your life and body
- Meeting other local mums-to-be
What To Wear/Bring
Wear any comfy clothing you can move in for Pregnancy Yoga – exercise leggings or loose yoga pants are ideal. Bring an extra layer to pop on for warmth during relaxation, and a bottle of water to rehydrate.
…And What To Keep In Mind
Don’t worry if you’re new to yoga. Pregnancy Yoga classes are all about going at your own pace and listening to your body.
Don’t think about what others in the class are doing, or what your body looks like in the yoga poses. Remember, there’s no wrong or right in yoga. It’s just mindful movement with the breath.
Leave behind any expectations of what exercise you might ‘usually’ be able to do in your pre-pregnancy state. Your body is growing a small human (no mean feat), so go easy on it.
Because of the hormone relaxin present in the body during pregnancy, your teacher will encourage you not to over-stretch, moving gently rather than going to your full range of movement.
Some Of My Favourite Stories From Running Classes
Lots of women make lifelong friends in antenatal classes. Pregnancy is such an emotional, momentous time of your life, so attendees tend to really open up and bond with each other, which is lovely to see.
Also, the pregnant body has an element of the ridiculous about it (hands up who’s found themselves wobbling over), so we frequently have a good laugh about it all!
Often women ‘graduate’ from my Pregnancy Yoga group into my Mum & Baby/postnatal classes and stay in touch with the mums they’ve met, which is so rewarding – plus (lucky for me), I get to meet their gorgeous little ones!
My Classes: Yogamaya
At Yogamaya I teach Pregnancy Yoga, Mum & Baby Yoga, post-natal and relaxing adult yoga classes, bookable via my website and via Happity.
I pride myself on creating a welcoming atmosphere where everyone feels comfortable and included. Above all, for me it’s about facilitating a supportive community where women can share experiences and feel empowered on their journey to motherhood.
Thanks To Ellie Barrett – Yogamaya
Ellie Barrett from Yogamaya is a Yoga Alliance-qualified yoga teacher passionate about supporting women at all stages of motherhood and motherhood-to-be. She teaches Pregnancy Yoga, as well as postnatal and Mum & Baba Yoga. She lives in West Sussex with her husband, two young sons and a cat called Maya.
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