How to safely practice yoga during pregnancy

In this practice

Key teachings

• Safe modifications for prenatal yoga
• Listening to your body's changing needs during pregnancy
• Trimester-specific yoga guidelines and precautions
• The importance of integrating meditation into a daily pregnancy routine

Ideal for

• Pregnant individuals at any stage of pregnancy
• Yoga practitioners who are pregnant or planning a pregnancy
• Yoga instructors seeking to teach prenatal students safely

Lesson

Instructions

Learn how to safely practice yoga during pregnancy! During your pregnancy, it’s so important to stay physically active and maintain a daily meditation practice. Yoga is the perfect tool to help foster a healthy pregnancy but there are many things to be aware of before you jump on the mat. Although I have a handful of pregnancy yoga classes here on my channel, I won’t be releasing my full Yoga Pregnancy Program until another pregnancy down the road and I can’t possibly cover everything in a follow-along class. Therefore, today's video is more of a casual vlog to give you the best tips on how to safely practice yoga during pregnancy so you can integrate these tips into any yoga class that you practice!

🧘 Breathe and Flow yoga wolfpack platform (free 7 day trial!): Many of the items Bre used and can recommend during pregnancy:

00:00 INTRODUCTION 01:46 GENERAL TIPS DURING THE ENTIRE PREGNANCY 2:13 Approach your practice without expectations 3:39 Never skip your meditation 4:47 Always make room for baby 5:10 Avoid jump throughs 5:17 Don’t go so deep into poses 6:26 No hot yoga 6:48 Avoid longer breath holds 07:01 FIRST TRIMESTER 7:12 Avoid full vertical inversions 08:25 SECOND TRIMESTER 8:29 Avoid laying on belly 8:41 Minimize deep backbends 9:08 Don't lay flat on the back for too long 9:31 Modify your ab workout 10:51 THIRD TRIMESTER 10:58 All 2nd trimester tips also apply to 3rd trimester 11:09 Reduce deep twists 11:49 Modify Savasana 12:37 FOURTH TRIMESTER / POSTPARTUM 12:42 Build an unbreakable daily yoga routine 13:15 Start slowly and enjoy exploring your new body 14:18 CONCLUSION

MUSIC ***** Morning Chirping - Guustavv.mp3 Ocean View - Gregory David.mp3 Sometimes I Long for You - Jonah Aardekker To Serena - Bladverk Band Zero - Jobii Crackle & Chop - Dusty Decks Controlled Cruisin - Guustavv Cityscape - Guustavv Carvings - Dusty Decks

Love and Gratitude, Bre & Flo

*****

Breathe and Flow is a travel, yoga and lifestyle channel owned by Bre and Flo Niedhammer. Knowing that the body benefits from movement while the mind benefits from stillness, we share our philosophy of mental stillness through the fluidity of a strong practice. Bre and Flo are Registered Yoga Teachers (RYT) with Yoga Alliance® holding the highest certifications as E-RYT500, and are also Yoga Alliance Continuing Education Providers (YACEP). They are trained in vinyasa yoga, hatha yoga, yin yoga, myofascial release therapy, reiki, prenatal yoga and are certified in Functional Movement Screen (FMS) Level 1 and 2, Animal Flow as well as certified Functional Range Conditioning (FRC) Mobility Specialists. Bre and Flo have taught at several premium yoga studios in the San Francisco Bay Area for many years and are teaching their teacher trainings, retreats, workshops and at festivals around the world. Learn more about them and their certifications on their website:

Steps

• Modifying common yoga poses for pregnancy
• Breathing techniques (e.g., avoiding prolonged breath holds)
• Safe core engagement and abdominal modifications
• Adaptations for inversions, backbends, twists, and supine positions

Benefits

• Ensures safe and effective yoga practice throughout pregnancy
• Supports physical and mental well-being for expectant mothers
• Educates on trimester-specific adaptations to prevent injury
• Helps maintain physical activity while accommodating a changing body
• Promotes body awareness and a mindful approach to practice