Pregnancy Yoga FAQ's

Are there any poses I should avoid while pregnant?

There are some general guidelines to be mindful of, BUT (and this is extremely important) it really depends on the individual, as every person and pregnancy is unique. Avoiding deep twists is a common cue in prenatal yoga and for good reason, but we should be aware that twisting is a very common movement we do in everyday life, so open twists and gentle twists are very much welcome.

Another bold statement is that "core work" is a no-go. What we should be explaining is that though we want to give space to the baby by not activating the rectus abdominus (think sit ups and crunches) we DO want to strength the diaphragm, the obliques and the transverse abdominus - we have an amazing Prenatal core yoga class in our new collection.

We go into many more of these nuances in the "Prenatal Yoga Dos and Don'ts" video that can be found on the Soul Sanctuary.

What trimester are the classes suitable for?

Our pregnancy yoga collection is especially created to support you throughout your whole pregnancy journey for as long as you feel called to and able to practice. The majority of yoga classes are open for all trimesters, but always allow your intuition to guide you, just as much as you listen to Cat's guidance.

Will pregnancy yoga help with birth preparation?

Yes. While every birth is different, yoga can help you develop a deeper awareness of your breath, build physical and emotional resilience and cultivate a sense of trust in your body. Many of the movements and breath practices we use in our prenatal classes are also tools you can draw upon during labour.

What equipment should I have?

We recommend a yoga mat, a bolster (or a couple of cushions), two yoga blocks and a blanket for extra support. Your comfort is extremely important during this phase of life, so investing in some props is something we do recommend, but they can often be interchanged with items already in your home.

How many classes will the collection contain?

The prenatal collection will begin with 13 classes all created to support your yoga practice throughout pregnancy. We are adding more currently and you’ll also find a selection on pregnancy safe classes at the Soul Sanctuary. We expect the collection to have around 20-30 classes in total.

Can I practice pranayama and breathwork during pregnancy?

Yes, absolutely, but again, it does depend which type of techniques. As an example alternate nostril breathing and golden thread breath are beautiful for the pregnancy journey, but we tend to avoid more vigorous pumping breaths such as Kapalbhati and we don't recommend any breath retentions.

I’ve been feeling disconnected from my body since becoming pregnant - will yoga help me feel more like ‘me’ again?

You’re not alone in feeling this way. Pregnancy brings enormous change; physically, hormonally, emotionally and it many other ways too. Our prenatal yoga classes are designed to help you gently return to yourself through breath conscious movement, mindfulness and presence. The journey about 'getting back' to who you were, but rather softening into who you’re becoming. Pregnancy yoga can be a beautiful way to meet yourself in this new season with grace.

What if I feel emotional or overwhelmed during class?

Pregnancy can of course be a very tender time and any emotions you experience are completely valid. Your yoga practice is a space for whatever you’re carrying. It’s not only okay to cry, pause, or simply lie down and breathe - it’s welcomed! These classes are here for the whole you, not just the moving body. If emotions rise, honour them.

Can I practice in my third trimester?

Yes, these classes have been designed to take you through the whole journey and as far as you feel able to. You may find that you lean towards the more restorative classes later in your journey. Let your body be your guide and speak to your midwife or doula if you have any concerns.

How can I modify my usual yoga practice now that I'm pregnant?

We recommend joining the Soul Sanctuary and taking the prenatal specific classes. Of course you can still move in your own way intuitively, but there are some key aspects that you may want to remove from your practice at different stages, so it's good to get guidance on those.