Yoga flows
Prenatal yoga workout (no lying on your back)
For an uncomplicated pregnancy, in any trimester. Nothing is done lying on your back or front, which follows the advice to keep time on your back short from the end of the first trimester and to swap face-down poses for all fours. Keep a chair or wall within reach for the standing poses, because your balance changes as your bump grows. Exercise in a cool room and skip hot yoga. Tell your midwife what you plan to do, and tell any teacher you're pregnant. If you have pelvic girdle pain, leave out the wide and one-legged standing poses.
Seated breathing
- Beginner · Hip flexors, Back · 3D demoSit on a cushion or block, or on a chair if sitting cross-legged brings on leg crampsHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
- Beginner · 3D demoHands on your bump or ribs; in for about 4, out for about 5, with no holdsEasier: Breath reachHarder: Crocodile Breathing (prone diaphragmatic breathing)
All fours
- Cat-cow10 slow roundsBeginner · Back, Abs · 3D demoRound your back up, then return to a flat back; don't let it sagHarder: Half lord of the fishes (Ardha Matsyendrasana)
- Bird dog, one limb at a time4 each arm and each legBeginner · Abs, Back, Glutes · 3D demoSlide each leg back with your toes on the floor at firstHarder: Bird dog
- Child's Pose (Balasana)30 to 60 sBeginner · Back, Shoulders, Glutes · 3D demoKnees wide and a cushion under your chest; come up slowlyHarder: Extended puppy pose (Uttana Shishosana)
Kneeling
- Gate Pose (Parighasana)2 holds of 20 s each sideBeginner · 3D demoPad the kneeling knee and reach up and over gentlyEasier: Standing crossed-leg side reachHarder: Triangle pose (Utthita Trikonasana)
Standing, with a chair or wall
- Warrior II (Virabhadrasana II)3 breaths each sideIntermediate · Quads, Glutes, Adductors · 3D demoOne hand on the back of a chair and a shorter stance; skip it with pelvic girdle painEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
- Goddess pose (Utkata Konasana)3 holds of 3 breathsBeginner · Quads, Adductors, Glutes · 3D demoA shallow bend; skip it or narrow your stance with pelvic girdle painHarder: Deep squat hold
- Triangle pose (Utthita Trikonasana)3 breaths each sideIntermediate · Hamstrings, Adductors, Abs · 3D demoLower hand on a chair seat; skip it with pelvic girdle painEasier: Wide-legged standing forward fold (Prasarita Padottanasana)Harder: Half moon pose (Ardha Chandrasana)
- Tree pose (Vrksasana)3 breaths each sideBeginner · Glutes, Hip abductors, Calves · 3D demoHand on the wall and foot at your ankle; skip it with pelvic girdle painHarder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
- Wall calf stretch (gastrocnemius)30 s each sideBeginner · Calves · 3D demoHelps with leg crampsEasier: Seated calf stretch with a towelHarder: Contract-relax hamstring stretch (PNF)
Side-lying and rest
- Side-lying tummy draw-in5, each held for 2 or 3 breathsBeginner · Abs · 3D demoOn your side with pillows under your head, your bump and between your kneesHarder: Bird dog, one limb at a time
- Side-lying Open Book Rotation3 each sideBeginner · 3D demoOnly as far as is comfortableHarder: Reverse lunge with rotation
- Beginner · 3D demoRest on your side, or sit, and let your breathing slowEasier: Breath reachHarder: Crocodile Breathing (prone diaphragmatic breathing)
Tips
- Add pelvic floor exercises every day, which the player can't show: 10 long squeezes held for up to 10 seconds, with 10 seconds' rest between, then 10 quick squeezes, at least 3 times a day, starting little and often if that's too much (the UK pelvic health physiotherapists' advice).
- Stop and call your midwife or maternity unit if you have bleeding from the vagina, fluid gushing or leaking from the vagina, regular painful contractions, tummy pain, dizziness or feeling faint, shortness of breath before you start, chest pain, a headache, muscle weakness, or calf pain or swelling.
- If you feel dizzy, sick or unwell, sit down or lie on your side until it passes. Keep cool, drink water, and skip hot yoga.
- With pelvic girdle pain, keep your knees together as you change position, keep each pose small, skip the wide and one-legged poses and anything that hurts, and ask your midwife about physiotherapy.
- Twice a week counts toward the muscle-strengthening activity UK guidance asks for in pregnancy; walking or swimming covers the rest of the 150 minutes a week. If you're new to exercise, start with one or two blocks.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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How long does the prenatal yoga workout (no lying on your back) take?
About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A step, A wall. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 5 of its 15 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.