Pregnancy is a unique and deeply transformative stage in a woman’s life, marked by intense physical, emotional, and hormonal changes. It’s a precious period that deserves to be lived with love, awareness, and serenity—honoring every moment of this special journey.
Yoga, a practice that unites body, mind, and breath, becomes a valuable ally throughout pregnancy, offering benefits that reach far beyond the physical body. When adapted to the specific needs of each stage, it brings balance, strength, and well-being, preparing the mother-to-be to embrace this phase with greater confidence.
Is it safe to practice yoga during pregnancy?
Yes. Prenatal yoga is widely recommended by doctors and specialists as a safe and beneficial practice. However, it should always be done under the guidance of a qualified teacher and with the approval of your obstetrician.
During pregnancy, the body undergoes significant transformations, so yoga should include gentle postures and mindful breathing to ensure safety and comfort for both mother and baby.
Benefits of Yoga During Pregnancy
- Relief from discomfort
As pregnancy progresses, back, hip, or leg pain may appear. Yoga helps reduce tension, improve posture, and promote overall body balance, keeping the body active and comfortable.
It also supports healthy circulation and contributes to a lighter, more harmonious daily life. - Physical and emotional preparation for childbirth
Yoga strengthens the pelvic area, legs, and back, promoting stability, better posture, and essential support throughout pregnancy and delivery.
Breathing and relaxation techniques help the mother feel calmer and more confident, both before and during labor. - Mental balance and emotional well-being
Yoga creates a space for inner peace and self-awareness, helping reduce stress and anxiety. It supports more restful sleep and nurtures a deeper sense of balance and serenity—vital qualities during this stage. - Mother-baby connection
Each mindful movement and breath deepens the bond between mother and baby. Yoga invites presence and body awareness, creating a natural, quiet form of communication that strengthens this connection.
At my studio in Ponta Delgada, pregnant students join regular yoga classes with specific adaptations whenever needed. This allows them to practice safely and consciously while enjoying all the positive effects of yoga during pregnancy. The goal is to work from the inside out, respecting each person’s rhythm and promoting both physical and emotional well-being.
During pregnancy, yoga became even more meaningful. Although it’s a beautiful phase, it’s also filled with doubts and uncertainties. Taking yoga classes throughout the nine months helped me stay connected to myself and my baby. It relieved my lower back pain, strengthened my body, and prepared me emotionally for childbirth.
It was rewarding to realize that, even with the weight of pregnancy, I could still move safely—just adapting inversions and a few breathing techniques.
Two months after giving birth, I returned to class and intend to keep going. Motherhood is profoundly challenging and requires deep inner harmony. Yoga offers exactly that: balance, presence, and connection.
Raquel Cordeiro
Yoga during pregnancy is an invitation to presence, serenity, and love.
More than just physical exercise, it is a practice of self-discovery that supports women throughout this journey of transformation.
If you’re pregnant, try a yoga class and discover how this practice can bring balance and well-being to both you and your baby.
