Things You'll Need:
- Yoga mat
- Comfortable clothing
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Step 1
Choose a class that’s right for you. Enroll in a prenatal yoga class. If you already attend a regular class, you can continue to practice with your teacher, but be sure that they know you are pregnant. Most teachers are happy to provide alternate or modified poses and props.
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Step 2
Take it easy. One of the most important things in a yoga practice, whether the practitioner is pregnant or not, is to know when to slow down. Do not exert yourself too much, especially at the beginning of your prenatal yoga practice.
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Step 3
Modify poses. A prenatal yoga class will be geared toward advising you not to contract your abdomen. If you practice at home or are attending a regular class, be sure to take the necessary modifications. For example, avoid all poses that require laying on your belly. For twisting poses, twist gently from your shoulders rather than your lower back to avoid compressing the abdomen.
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Step 4
Return to child’s pose if you become fatigued in class.
