Move Safely, Feel Strong, Prepare for Birth
Pregnancy is one of the most profound physical and emotional transformations a body undergoes. Prenatal yoga meets you exactly where you are — whether you're navigating the fatigue of the first trimester, the growing discomfort of the second, or the preparation and anxiety of the third. Our certified instructors design every class to be completely safe, evidence-based, and deeply nourishing — supporting your changing body, calming your nervous system, and preparing you physically and mentally for a positive birth experience.
Back pain and pelvic girdle pain caused by the growing uterus shifting the centre of gravity and increasing lumbar lordosis
Swollen ankles, fluid retention, and poor circulation caused by increased blood volume and pressure on the vena cava
Pregnancy-related anxiety and fear about birth, the baby's health, or the transition to parenthood
Morning sickness, fatigue, and nausea — particularly in the first trimester — that make movement feel difficult
Shortness of breath as the growing uterus displaces the diaphragm and reduces lung capacity
Sleep disruption caused by physical discomfort, frequent urination, and anxious thoughts
Loss of body confidence and disconnection from a body that is changing rapidly and unpredictably
Yoga addresses pregnancy by strengthening weak muscles, releasing tight fascia, improving posture alignment, and calming the nervous system. Unlike painkillers that mask symptoms, yoga treats the root cause through guided movement and breathwork — under the watchful eye of a live instructor who corrects your form in real time.
These poses are selected by our instructors specifically for pregnancy relief. Each one targets the muscles and joints that contribute to your discomfort.
Marjaryasana-Bitilasana
One of the safest and most beneficial pregnancy poses. Relieves lower back pain, encourages optimal fetal positioning, mobilises the pelvis, and can be done in all three trimesters.
Come to tabletop position — hands directly under shoulders, knees under hips. Place a blanket under your knees if needed.
Inhale: let your belly gently drop toward the floor, lift your tailbone and gaze softly forward (Cow).
Exhale: round your spine gently, tuck your chin and draw your navel in (Cat).
Keep movements small and comfortable — pregnancy is not the time to maximise range of motion.
Practise for 10 slow, mindful rounds. This can also be done on a chair if the floor is uncomfortable.
Utkata Konasana
Strengthens the legs, opens the hips and groin, and builds the stamina and pelvic floor awareness needed for labour. A powerful pose that helps women feel strong and capable during pregnancy.
Stand with feet wide apart, toes turned out to 45 degrees.
Bend your knees over your toes, lowering your hips toward knee level — go only as deep as is comfortable.
Raise your arms to shoulder height, bend your elbows to 90 degrees, and open your palms toward the ceiling.
Hold for 5 slow breaths. Feel the strength in your legs and the openness in your hips.
To release, straighten your legs slowly. Rest if any pelvic pressure is felt.
Virabhadrasana II
Builds strength, confidence, and endurance in the legs and hips. The wide stance creates a feeling of power and groundedness — qualities that serve mothers well both during pregnancy and in birth.
Step your feet wide apart. Turn your right foot out 90 degrees, left foot slightly in.
Bend your right knee over your ankle — keep your knee tracking your second toe.
Extend your arms at shoulder height. Gaze over your right hand.
Keep your torso upright. Breathe into the strength of the pose.
Hold for 5–8 breaths, then switch sides. Take a rest between sides if needed.
Malasana (supported)
Opens the pelvis to its maximum capacity, encourages optimal fetal descent, and strengthens the pelvic floor. Many birth educators recommend this as one of the most important pregnancy practices.
Place a yoga block or stack of books on the mat and stand facing a wall with hands resting on it for balance.
Lower into a squat with feet wider than hip-width and toes turned out. The block supports your sitting bones if you can't reach the floor comfortably.
Keep your chest open and spine as upright as possible.
Breathe deeply. Take 8–10 slow breaths here.
If any pelvic pressure or discomfort occurs, come out of the pose immediately.
Parsva Sukhasana
Creates space in the ribcage for the growing uterus, relieves the shortness of breath common in the second and third trimester, and gently stretches the intercostal muscles and side body.
Sit comfortably on a folded blanket — either cross-legged or with legs extended.
Place your right hand on the floor beside you. Inhale and raise your left arm.
Exhale and lean gently to the right, creating a long arc along your left side.
Breathe into the stretch — feel your ribcage expand with each inhale.
Hold for 5–8 breaths, then switch sides.
Yogic Sleep
A guided relaxation practice specifically adapted for pregnancy that supports deep rest, reduces birth anxiety, and creates a conscious, loving connection between mother and baby. Used widely in prenatal care worldwide.
Lie on your left side (the safest sleeping position after 20 weeks) with a pillow between your knees and one under your head.
Close your eyes and follow the instructor's voice.
You will be guided through a body scan, visualisation, and a heartfelt connection with your baby.
Allow yourself to drift into a deep, restful state. There is nothing to do — only be.
Practise for 20–30 minutes daily in the third trimester for maximum benefit.
Important: These poses should be learned under guidance. Doing them incorrectly can worsen your pregnancy. Our live instructors watch your form through your camera and correct you in real time — preventing injury and maximizing relief.
Relieves common pregnancy discomforts including lower back pain, pelvic girdle pain, swollen ankles, and sciatic nerve pain
Reduces pregnancy-related anxiety and fear about childbirth through breath awareness and mental preparation techniques
Strengthens the pelvic floor muscles and teaches breath-based relaxation techniques that directly support the labour and birth process
Improves sleep quality by calming the nervous system and providing comfortable positions and breathing techniques for night waking
Maintains cardiovascular fitness and muscular strength in a safe, pregnancy-appropriate way that supports a healthy weight gain
Fosters a deep mind-body connection and positive relationship with the changing body through all three trimesters
Connects mothers to a community of fellow pregnant women, reducing the isolation that many experience during pregnancy
Prepares the body for postpartum recovery by maintaining core and pelvic floor integrity throughout the pregnancy
Here's what a typical class looks like when you join our live sessions for pregnancy.
Begin every prenatal session seated with a brief body scan and breath check-in. Notice what your body needs today — energy varies greatly day to day in pregnancy. This sets a tone of listening and self-compassion.
Cat-Cow for spinal mobility, neck rolls, and shoulder circles. All movements are gentle and adapted for the trimester. Never push range of motion during pregnancy — focus on comfort and breath.
Goddess Pose, Warrior II, and modified standing poses to build the leg and pelvic strength needed for labour. Modifications are provided for each trimester — the third trimester requires less intensity and more support.
Supported Squat, seated hip circles, and mindful pelvic floor engagement and release. The pelvic floor work in prenatal yoga focuses equally on strengthening and on releasing — both are essential for birth.
Close with a guided Yoga Nidra on the left side. In the third trimester especially, this deep rest is as valuable as the physical practice. Many students report this being the most restful 20 minutes of their entire week.
Join a live class tomorrow morning. Your instructor will guide you through every pose with personal corrections to keep you safe and pain-free.
₹1,500/month · Cancel anytime · Both morning & evening slots