When Should You Begin Prenatal Yoga? Everything New Moms Need to Know.

28 Jul 2025

Prenatal yoga has become a go-to wellness practice for many expecting mothers—and for good reason. It promotes flexibility, relaxation, strength, and mental clarity, all of which are essential during pregnancy. But if you’re a new mom-to-be, you may be wondering: When is the right time to start prenatal yoga?In this post, we’ll break down the best time to begin, how to do it safely, and why prenatal yoga could be a great addition to your pregnancy journey.

What Is Prenatal Yoga?

Prenatal yoga is a form of yoga specifically tailored for pregnant women. It focuses on gentle stretching, breath work, relaxation, and poses that support the body through pregnancy. Unlike regular yoga, prenatal yoga avoids postures that could put pressure on the abdomen or involve deep twisting and intense stretching.

So, When Should You Start Prenatal Yoga?

The General Recommendation: Second Trimester (Around Week 14)

Most healthcare providers and yoga instructors recommend starting prenatal yoga in the second trimester, around week 14, when the risk of miscarriage decreases and morning sickness often begins to subside. At this point, many women also begin to regain some energy, making it a great time to start a gentle, regular practice.

What About the First Trimester?

You can do prenatal yoga in the first trimester, but it’s important to take it easy. Fatigue and nausea are common, and the body is undergoing rapid hormonal and physical changes. If you were practicing yoga before pregnancy, you may continue with modifications. Otherwise, it’s best to wait until you feel more stable and check with your doctor before starting.

Benefits of Starting Prenatal Yoga Early

Starting yoga early in pregnancy helps:

Build strength and stamina for the months ahead
Improve posture as your belly grows
Relieve early discomfort like lower back pain and bloating
Practice breath awareness, which can be beneficial for labor
Establish a routine that supports physical and emotional wellness

Safety Tips Before You Begin

Always consult your healthcare provider first, especially if you have any complications or a high-risk pregnancy.
Look for certified prenatal yoga instructors who understand how to modify poses for safety.
Avoid hot yoga, deep twists, backbends, or poses that involve lying flat on your back after the first trimester.
Stay hydrated and take breaks as needed—listen to your body!

What to Expect in a Prenatal Yoga Class

A typical class includes:

Breathing exercises (to promote relaxation and focus)
Gentle stretches (to ease tension in the back, hips, and shoulders)
Modified poses (to safely build strength and flexibility)
Pelvic floor work (to help prepare for delivery and recovery)
Cool down and guided relaxation (to reduce stress and anxiety)

Conclusion

Prenatal yoga is a safe and beneficial practice for most expecting moms, especially when started in the second trimester. It supports your physical changes, helps you manage stress, and prepares you mentally and physically for labor. Whether you’re a yoga newbie or a longtime practitioner, prenatal yoga can be adapted to your needs at every stage of pregnancy.

Many moms also find that combining prenatal yoga with prenatal massage enhances relaxation and eases muscle tension throughout pregnancy.

Always check with your healthcare provider before beginning. Once cleared, take it slow, breathe deeply, and enjoy the process of connecting with your body—and your baby.