Prenatal Yoga: A Trimester-by-Trimester Guide

Pregnancy isn't a pause on movement — it's an invitation to a softer one. Here's how our prenatal coaches think about each trimester.

First trimester (weeks 1–12) This is the trimester most students underestimate. You don't look pregnant yet, but the hormonal storm inside is doing the heavy work of building a placenta. Energy crashes are normal. So is needing twice as much rest.

Keep your practice gentle. Skip deep twists and inversions. Lean into breathwork and short standing sequences — ten minutes is enough on hard days.

Second trimester (weeks 13–26) The honeymoon trimester for most women. Nausea fades, energy returns, the bump is just starting to show. This is when we slowly reintroduce standing strength work: warriors, gentle lunges, supported triangle pose.

A foam wedge under the hips during savasana keeps the vena cava unobstructed — a small detail that changes how restful the closing pose feels.

Third trimester (weeks 27–40) Everything gets bigger, including the need for space. Wider stances, deeper modifications, more props. Pelvic-floor releases become non-negotiable. So does practicing the breath rhythms you'll use in labor.

When nothing is comfortable There will be days like this. Lie on your left side with a pillow between the knees. Breathe in for four, out for six. That's the practice. That's enough.