Practicing Pregnancy Yoga at Home

Practicing pregnancy yoga at home

Yoga is great for pregnant ladies, it gives you more energy, helps to make yourself and your future baby, cope with stress and pains and stay in great form. Prenatal yoga is a special complex for future mums which allows them to experience all the yoga advantages without doing too difficult poses.

If you visit classes of yoga for future mums, you are able to meet up with other pregnant ladies, and more than that, your classes are going with the instructor’s help and supervision.


Yoga postures, or asanas, actually can be done everywhere. Surfing the web, you would find yoga postures suitable for office, flight and other occasions.

So, your sweet home becomes an ideal place for yoga if you don’t like to leave it for trainings. Some pregnant women would be happy to stay at home for their daily practice.

We are going to focus on all the details of doing yoga at your place, giving attention both on advantages and disadvantages of such trainings.

Pros and cons

Though there are a number of various yoga classes nowadays, some future mums would like to practice yoga at home. It’s better to consult your doctor and a yoga instructor before you start.

Pros and cons of practicing yoga at homeIf both say “yes”, welcome to the yoga world of exercising and relaxation! If you have never experienced yoga before it is highly recommended to visit some classes to see how to do asanas, what is usual structure of training and so on. Afterwards you can continue your practices at home, already having some experience. If you practiced yoga before your pregnancy and feeling confident, good luck!

The advantages of pregnancy yoga at home are: the choice of time and training duration, the home atmosphere you adore, possibility not to travel far, ability to exercise on your own pace, your own choice of asanas.

What you lack is good company, advice and monitoring of professional instructors. Though, home practitioners sometimes visit yoga classes to gain team spirit, exchange ideas and consult an instructor. Why not?

What you need?

Before you start your yoga practicing pregnancy yoga exercises at home, choose a proper place in your flat or house. This area should be comfortable for you and must not contain any furniture or sharp objects.

Simple room for yoga at homeMake this room or corner cosy, put some pictures, that calm you down, on the walls. Nothing should disturb or irritate you in your yoga area. First of all, you need a yoga mat for your trainings, that’s the main equipment item. With the help of a mat cleaner, you will always keep your helper fresh and nice-looking.

Purchase a couple of blocks and a strap, they are really handy too. A yoga blanket is not just needed to keep you warm while you are relaxing in savasana, but also several blankets can be rolled up to help you modify different poses. You may also need two bolsters for under your knees, and you will probably like to have a meditation cushion.

Clothes for yoga should be loose and comfortable. On the shop shelves there are a great number of maternity trousers and tops, every future mum can choose a set according to her taste. Special music would be helpful for your home trainings.

Yoga music should be a great background not a driving force. It may be different depending on what part of practice you are in. Music for meditation and for asanas is not the same, the first is more relaxing. All music for yoga can be downloaded in Internet or bought on an MP3.

Music is really helpful for yoga practices, it helps to concentrate your attention on your body rather then on things happening outside.

Some ladies would be happy to watch the videos of yoga classes during their trainings. That’s especially helpful for beginners! You can follow everything the ladies in the class are doing, not being afraid to have mistakes in your class planning. Doing yoga with videos also allows you to imagine yourself a member of the group.

Organizing yoga training at home

Yoga activities at home for pregnant ladiesHow to do pregnancy yoga at home? For more productive work out you should prepare all the necessary things for your class in advance. Your room, clothes, equipments and music should be waiting for you. Doctors advise to have your meal 2-3 hours before you start training.

A yoga class usually starts with warm up activities, followed by the main part of doing asanas. And the final part of the session is relaxation or meditation.

You should make your yoga classes a routine. Choose the most convenient time during the day for this healthy and pleasant activity. As it is important for your health, having a yoga class is not negotiable.

If you posses some free time in the morning, use it for yoga. Morning hours is the best time, because other things haven’t started to trouble you yet. Yoga instructors recommend to have short and simple home yoga practices, though they should be regular.

Choosing best yoga postures

Yoga specialists recommend several pregnancy yoga exercises at home. They are not super difficult and have a number of important advantages for future mums.

Cobbler’s pose

This sitting pose is greatly helpful for opening the pelvis. Those ladies who are loose-jointed in their hips, need to be sure that their “sit bones” are grounded well on the yoga mat or blanket.
Cobbler's pose
Afterwards put some pillows or towels under the knees in order to avoid hip hyperextension. Later on sit up straight against a wall with the soles of your feet touching each other.
Press your knees down and away from one another really carefully.

Stay in this position for as long as it is fine for you. There is no time limitation.


This asana helps to relieve back pains, which occur really often during pregnancy. Get on your hands and knees, arms shoulder-width apart and knees on the hip width, keep your arms straight, you should not lock the elbows.
Tuck your buttocks under and round your back while you breathe in. Relax your back into a neutral position while you breathe out.


It is recommended to prenatal yoga students every day for relaxation, opening the pelvis and strengthening the upper legs. As far as you begin to feel heavier, use yoga blocks to rest your bottom on. You should be focused on relaxing and letting your breath drop deeply into your belly.

Stand with your face to the back of a chair, your feet should be a little bit wider than hip-width apart, toes pointed outwards. Hold the back of the chair as a support. Contract your abdominal muscles, lift your chest, relax your shoulders.
Then lower your tailbone toward the floor as though you were about to sit down on a chair. Find your balance — most of your weight should be toward your heels. Finally make a deep breath and, exhaling, push into your legs to rise to a standing position.

Useful video

In this section we will present to you a short video where you will find easy asana for pregnant ladies:


Happy pregnant womanSurely, you can add up to your training some more poses which are beneficial for your health and mood. The end of exercising session is ideal for resting poses, which will help you to gain strength and relax.

It is convenient to have a sequence of poses you usually do. If you are getting tired with them later, add up different asanas to your training. Remember that your training should bring up joy.

Challenge yourself in your yoga studies. That can be either work toward a new posture or doing poses for the exact period of time, etc.

If pregnant ladies are practicing yoga at home they can be a good example for their family members. So, you can organize group yoga classes at home with your relatives and friends. That will cheer you up, bring up the team spirit and give you more motivation for following studies.

If you are really fond of yoga and can’t visit group classes for some reason, home practices is a wonderful alternative. You don’t need much : just an area, a bit of equipment and your decision. We hope that yoga practices will be beneficial for you and your future baby.

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