Is hot yoga safe during pregnancy?

Hot yoga should be avoided during pregnancy because overheating can pose risks. Practise in a well-ventilated environment and follow your healthcare provider's advice.

Can pregnancy yoga guarantee a normal delivery?

No. Yoga cannot guarantee a particular type of delivery. Your delivery outcome depends on many medical factors, and yoga should be used as a complementary practice rather than a guarantee.

Is pranayama safe in pregnancy?

Gentle breathing practices may be appropriate during pregnancy when adapted to your needs. Breath holding and forceful breathing techniques are generally avoided unless specifically approved by a qualified healthcare professional.

Do I need yoga experience?

No. You do not need prior yoga experience to join prenatal yoga classes. Practices can be adapted to your experience and stage of pregnancy.

Do I need any equipment?

A yoga mat, a chair, and a wall nearby can help provide support during prenatal yoga. Your teacher may also recommend additional props based on your needs.

What movements should I avoid?

Avoid hot yoga and movements that are unsuitable for your stage of pregnancy, including poses that put uncomfortable pressure on your abdomen. Your teacher can adapt poses and provide appropriate modifications. Follow your healthcare provider's guidance.

I work during the day. Can I still join?

Check the live class schedule to find a session that fits your routine. If you cannot attend a class, check the program's recording access policy.

What if I miss a class?

You can use the available class recordings to catch up on missed sessions, subject to the program's recording access policy.

Can I continue my practice after delivery?

Returning to exercise after delivery depends on your recovery and the type of birth. Ask your doctor or midwife when it is appropriate to resume yoga, especially after a C-section or a complicated birth. Stop if you experience pain or concerning symptoms.

Is this a substitute for medical care?

No. Prenatal yoga does not replace medical care. Consult your doctor before beginning and continue following their guidance throughout your pregnancy.

How much does it cost?

The listed fee is USD 399, CAD 559, or INR 19,999 for the full 3-month plan, paid once. Check the page for current pricing before enrolling.

When does my plan start?

The page lists a batch start date of October 21, with a 3-month plan that includes prenatal classes. Confirm the current batch start date on the page before enrolling.

Prenatal Yoga Classes Online – Live & Gentle

Q: Is prenatal yoga safe?

Prenatal yoga may be suitable for many people with uncomplicated pregnancies, but individual health conditions can affect which activities are appropriate. Speak with your doctor or midwife before beginning.

Q: When can I start prenatal yoga?

You can start prenatal yoga once your doctor or midwife confirms that it is appropriate for you. The program is open to participants across all trimesters.

Weekly class schedule
Class	Schedule	Time (ET)
Prenatal Yoga	Daily (Mon to Fri)	7:30 am ET
Pranayama & Meditation	Daily (Mon to Fri)	8:00 pm ET
Garbh Sanskar	Every Saturday	11:00 am ET

Is prenatal yoga safe?

For most people with an uncomplicated pregnancy, physical activity has many health benefits and is generally not risky for you and your baby. For some conditions it is not recommended.1 The 2019 Canadian guideline behind that advice sets a target of at least 150 minutes of moderate-intensity activity a week, spread over at least three days.2 That is why you should speak to your doctor or midwife before you begin.

Yoga in pregnancy comes with its own rules. Mayo Clinic's guidance says to avoid hot yoga, lying on your belly or back, deep forward or backward bends, and twists that put pressure on your abdomen.3 It also offers a simple check: if you cannot speak normally while you practice, you are probably pushing too hard. Stay cool and hydrated.

Some poses once thought off-limits may be safer than assumed. A study published in Obstetrics & Gynecology tested 26 poses, including several often avoided, using blocks, chairs or a wall for support, and reported normal vital signs for mothers and babies and no falls or injuries.4 That is one study, not a go-ahead for every pose, which is why teachers adapt each class to your stage instead of following a fixed list.

This program is not a substitute for medical care. Practices will be adapted to your stage of pregnancy and individual needs. Please consult your doctor before beginning the program and follow their guidance throughout your pregnancy.

When to stop and call your doctor

Stop and call your doctor or midwife right away if you notice any of these:

Vaginal bleeding or leaking fluid
Regular, painful contractions
Dizziness, or feeling faint
Shortness of breath before you start
Chest pain
Headache, or muscle weakness that affects your balance
Calf pain or swelling
Your baby moving less than usual

See each trimester

When can I start prenatal yoga?

Start once your doctor or midwife says it is okay. That okay is what matters, whichever trimester you are in. The Shvasa program is open to all trimesters, so you can join at the stage you are at.

Not sure which week you are in? Use the calculator in "Your 3 months" below.

What research says about prenatal yoga

Your body is changing. Your practice should too

Prenatal yoga is not regular yoga done more gently. It is built around pregnancy: which poses to change or skip, how to use props, and how the practice shifts from one trimester to the next.

Regular yoga compared with prenatal yoga
Regular yoga	Prenatal yoga
General movement	Pregnancy-aware movement
One class for everyone	Options for each stage
Standard modifications	Pregnancy-specific modifications
A fixed practice	A practice that adapts to your changing needs

For example, Mayo Clinic's guidance for prenatal yoga says to avoid hot yoga, lying on your belly or back, and twists that press on the abdomen. Those are things a regular class may not change for you.

Can it help with a normal delivery?

Prenatal yoga exercises for the first, second and third trimester

Your body and energy change through pregnancy, so the practice changes too. In a mixed batch, teachers offer options for each stage in the same class.

Move the marker to your week of pregnancy

Your stage on Oct 21

Yoga in the first trimester

Focus: grounding, breath awareness, gentle movement, pelvic floor awareness. Short sessions on tired days.

Usually avoided: poses that press on the belly, and heated rooms. Healthline advises avoiding hot yoga and overheating, and talking to your doctor first.

Your stage on Oct 21

Yoga in the second trimester

Focus: steady standing flows, leg and back strength, hip opening with props, balance with a wall or chair as your center of gravity shifts.

Usually avoided: closed twists and belly-down poses. Open twists rotate from the upper back instead of compressing the belly. Long periods flat on your back are replaced with side-lying or bolstered options, because lying flat can press on a large vein, the inferior vena cava. One guide suggests avoiding lying flat from about week 16.

Your stage on Oct 21

Yoga in the third trimester

Focus: comfort, pelvic floor awareness, supported squats, hip release, breath rehearsal and deep relaxation, at a slower pace with props.

Usually avoided: anything that strains the belly or risks a fall, such as advanced balance poses. Rest as often as you need.

See how Shvasa adapts each class

Prenatal yoga benefits: what does research say?

Reviews of studies report lower anxiety and, in some, lower depression, stress and labor pain, with real differences in quality and results between studies. Open a card for the details and the source beside each claim.

A calmer mind

Breath and meditation every weekday. Research on anxiety is encouraging; results on stress and depression are mixed.

Read the evidence

An overview of systematic reviews found that most meta-analyses reported lower anxiety, depression and stress symptoms with prenatal yoga. A 2022 meta-analysis of 29 studies with 2,217 pregnant women agreed. A 2025 meta-analysis of 7 trials found lower anxiety but no statistically significant effect on depression or stress, and results differ widely between studies. 8 Yoga is not a treatment for anxiety or depression. If you feel low or worried, talk to your doctor.

In the program: Daily Pranayama & Meditation, Monday to Friday.

Comfort and rest

Daily movement made for pregnancy. Early evidence on lower-back and pelvic comfort.

Read the evidence

A randomized trial of 45 pregnant women in Brazil reported less lower-back and pelvic pain after a yoga program. It is one small trial. An overview of systematic reviews found no meta-analyses on pain or quality of life, so this evidence is early. Evidence on sleep is still limited.

In the program: Daily Prenatal Yoga, Monday to Friday, adapted to your stage.

Ready for labor

Breath, relaxation and strength. Studies suggest yoga may help with labor pain, and it cannot promise a type of birth.

Read the evidence

A 2022 meta-analysis of 29 studies with 2,217 women reported shorter labor, higher odds of a normal vaginal birth and better tolerance for pain in the yoga groups. 5 A 2023 meta-analysis of 8 studies with 576 women found lower labor pain, but its authors rated the included studies as poor in methodological quality and found large differences between them. 6 Yoga cannot guarantee a type of delivery.

In the program: Prenatal Yoga and Pranayama practices adapted to your stage, through your last weeks.

“I never missed yoga during pregnancy. With yoga as part of my journey, I had a normal delivery at 37 weeks and was back to normal within 6 weeks postpartum.”

Chaitra Sahukar Gurumurthy, 34, Washington, USA. One member’s experience. Results differ for each person.

A bond before birth

Garbha Sanskar every Saturday: talk to your baby, affirmations, chanting.

Read the evidence

Direct evidence for Garbha Sanskar practices is limited: an academic review notes a lack of substantial scientific evidence for its effectiveness. The program describes talking to the baby (Garbha Samvad), positive affirmations, chanting and soothing sounds, and Ayurvedic ideas on nutrition (Garbha Aahar) and gentle movement (Garbha Yoga).

In the program: Weekly Garbha Sanskar, every Saturday.

Explore our Garbha Sanskar page →

Small groups, adapted to you

Teachers see you, guide you, and adapt your practice to your stage.

Read the evidence

Classes are live and in small groups. A batch includes women at different stages, and teachers adapt the practice to your stage of pregnancy and individual needs.

In the program: See “Prenatal yoga by trimester” above.

Online or near you?

Can pregnancy yoga help with a normal delivery?

People search for this often, and the honest answer is that yoga can help you prepare, but it cannot guarantee a type of birth. How labor goes depends on medical and obstetric factors that differ in every pregnancy.

What studies suggest: a 2022 meta-analysis of 29 studies with 2,217 pregnant women reported shorter labor, higher odds of a normal vaginal birth and better tolerance for pain in the yoga groups.5 A 2023 meta-analysis of 8 studies with 576 women found lower labor pain, but its authors rated the included studies as poor in methodological quality, found large differences between them, and called for larger trials.6

Late-pregnancy classes commonly teach supported squats, hip release and breath practice for labor. Evidence on how yoga changes the way you deliver is still developing, so these are best seen as ways to feel prepared and calm.

See a typical day with the program

Pranayama during pregnancy: gentle breathing and what to skip

Breathwork is a daily part of the program. Mayo Clinic notes that breathing techniques taught in prenatal yoga may help with shortness of breath during pregnancy and with working through contractions in labor. Teacher-written guides agree on a few points, summarized below.

Usually taught

Alternate nostril breathing (nadi shodhana, anulom vilom)
Humming bee breath (bhramari)
Cooling breath (sheetali)
Gentle ujjayi
Slow belly breathing, with a longer exhale

Usually skipped

Holding the breath (kumbhaka)
Kapalabhati and bhastrika (forceful breathing)
Bandhas that pull the belly in deeply
Practicing straight after a meal

Source: 7

These come from teacher articles, not clinical guidelines, and some sources differ: one suggests a milder kapalabhati.

Try a 60-second breathing workout

Plan your 3 months

Every Saturday, a session for you and your baby

The Saturday session includes talking to your baby, affirmations and chanting. It is part of your plan.

Want the full picture?

Explore our Garbha Sanskar page

Online prenatal yoga classes or classes near you?

Many people start by searching for prenatal yoga near them. A local studio and a live online class are different experiences, and the right one depends on your week, your travel and how much attention you want from the teacher.

Comparing live online, local studio and recorded prenatal yoga
	Live online (Shvasa)	Local studio	Recorded videos
Teacher sees you	Yes, in small groups	Yes, in person	No
Travel	None, practice at home	Travel to the studio	None
Schedule	Set live times, shown in your time zone	Set class times	Any time
Adapted to your stage	Yes, teachers adapt to your stage	Depends on the studio	Generic, by trimester at best

Questions to ask any prenatal yoga provider

Is the teacher certified in prenatal yoga?
Will they ask which trimester you are in, and adapt the class?
Is the room heated? Mayo Clinic advises avoiding hot yoga in pregnancy.
Do they ask you to check with your doctor first?

Read member stories

A day in your pregnancy, with the program

Here is what a weekday looks like with the program: two live classes, and a session on Saturday.

Prenatal Yoga7:30 am ET, Mon to Fri

Pranayama & Meditation8:00 pm ET, Mon to Fri

Garbha Sanskar11:00 am ET, every Sat

Times shown in Eastern Time (ET).

See what you get with the plan

Your 3 months, week by week

Every woman in a batch is at a different stage. Tell us your due date or your week, and we show your journey from October 21, with the yoga focus that matches your week.

Due date

Member stories

I never missed yoga during pregnancy. With yoga as part of my journey, I had a normal delivery at 37 weeks and was back to normal within 6 weeks postpartum.

Chaitra Sahukar Gurumurthy · 34 · Washington, USA

One member’s experience. Results differ for each person.

Try a 60-second workout

Why practice prenatal yoga with Shvasa

50,000+people worldwide practice authentic yoga from India with Shvasa.

Live online classes, so you practice from home.
Pregnancy-specific yogic and Ayurvedic practices.
Certified teachers in Prenatal Yoga and Garbha Sanskar.
Small groups. Teachers see you, guide you, and adapt your practice.

A pregnant woman resting her hands on her belly, seated by a window

Try a 60-second workout

What you get with Shvasa

Once you have tried a movement, here is what the program and Shvasa add.

Live classes in small groups, where teachers see you and adapt the practice.
A 3-month journey with your batch: daily prenatal yoga and pranayama, and Garbha Sanskar every Saturday.
Classes across time zones. Shvasa runs live classes round the clock.
Class recordings. If you miss a class, you can download and watch the recording.

Online Prenatal Yoga Classes for Every Trimester

Three Practices. One Journey.

Daily Prenatal Yoga

Daily Pranayama & Meditation

Weekly Garbha Sanskar

Quick answers

Class schedule in your timezone

A little movement can change how you feel

What is your goal right now?

Before you begin: has your healthcare provider cleared you for exercise?

Liked that? There is more where that came from.

Is prenatal yoga safe?

When can I start prenatal yoga?

Your body is changing. Your practice should too

Prenatal yoga exercises for the first, second and third trimester

Yoga in the first trimester

Yoga in the second trimester

Yoga in the third trimester

Prenatal yoga benefits: what does research say?

A calmer mind

Comfort and rest

Ready for labor

A bond before birth

Small groups, adapted to you

Can pregnancy yoga help with a normal delivery?

Pranayama during pregnancy: gentle breathing and what to skip

Usually taught

Usually skipped

Every Saturday, a session for you and your baby

Online prenatal yoga classes or classes near you?

Questions to ask any prenatal yoga provider

A day in your pregnancy, with the program

Your 3 months, week by week

Member stories

Why practice prenatal yoga with Shvasa

What you get with Shvasa

Join the October 21 prenatal yoga batch

FAQs

Sources