The do’s and the dont’s of Mama Yoga

Neck Health

Prenatal, Pregnant or Postnatal Yoga — these are not the same animal!

Yes, you read that right. There are three different stages and they each require something different. Here is a quick skinny on how to approach each of them. If you’re curious about becoming a pregnancy yoga teacher, check out YogaLondon’s Pregnancy Yoga Teacher Training. 

First Trimester

  1. No twists. Sorry. Not even on Tuesdays.
  2. Say yes to gentle open twists. Don’t know what that is? Check this out.
  3. Hydrate hydrate hydrate. 
  4. S L O W  D O W N   N O W. When your child is a toddler you will get to go fast again.
  5. Backbends are no longer an option. Sorry, but nope.
  6. Keep snacking. Oatmeal cookies, bananas – you name it.
  7. Wear an imaginary crown – meaning, no sudden downward movements.
  8. Make meditation and relaxation your new best friend.
  9. Comfort first. Cushions and blankets have your name on them from now on.
  10. Take up Sleep Yoga. Not pulling your leg: check out Yoga Nidra.

Second and Third Trimester

  1. Hydrate. We are going to keep this mantra for a while.
  2. Snack. Another keeper. Avoid low blood sugar.
  3. Be slow and steady in and out of yoga class.
  4. Don’t give up your yoga – choose a pregnancy class.
  5. Still no twists.
  6. … And no backends.
  7. Layer clothing up for the class.
  8. Enjoy your in-class relaxation. Or even a snooze! Really!
  9. Remember to keep checking in with your baby. They are also practicing.
  10. Being emotional is ok. Your teacher is there for you.


  1. 6 weeks rest or more is the minimum rest period.
  2. If you had a surgical birth, rest at least 8 weeks before returning to practice.
  3. Physiotherapy session for your pelvic floor (and scar for c-section mums) is a must.
  4. Pranayma is yoga, too. 10 minutes a day is a great place to start.
  5. Start doing all the pelvic floor exercises you know from class as soon as possible.
  6.   Have your belly checked for muscle separation.
  7. It’s okay to be “emotional”. It’s ok.
  8. You guessed it: time for a rest. Have a snooze!
  9. Don’t buy into “regaining your body”. You already have a !
  10. Congratulate and hug yourself. Well done mama, you made it!

You can also peruse our Pregnancy Yoga Article Guide.

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