Ivana Poku I know how nerve-wracking pregnancy can be.
Especially the first one.
You’re trying to stay healthy.
You’re Googling everything from “how to sleep comfortably” to “yoga pregnancy classes near me.”
When I decided to try a prenatal yoga class during that pregnancy, I thought it would be a lovely way to relax.
But the reality didn’t quite meet my expectations – not right away, anyway.
In this post, I’m sharing my honest take on prenatal yoga classes and how to make the most of them.
But first, hello!
My name is Ivana, and I run MumsJourney, a blog dedicated to supporting mums through every stage of their motherhood journey. I’m also the author of Motherhood: The Unspoken and an award-winning maternal mental health advocate .
After giving birth to my twins in 2016, I experienced severe PPD. It was the hardest time of my life, but it also showed me how much there is to motherhood that people don’t talk about – and how many mums don’t get the support they need.
Since then, I’ve made it my mission to help other mums feel heard, supported, and less alone.
In this post, I cover:
- My personal journey with prenatal yoga classes
- The key benefits of prenatal yoga practice
- My top tips how you can enjoy a prenatal yoga class
My First Prenatal Yoga Class: Nervous, Self-Conscious, and Totally in My Head
When I was pregnant with my twins (yes, twins for my very first pregnancy!), I wanted to do everything right.
I read about how prenatal yoga practice could help reduce stress, improve flexibility, and even prepare your body for birth.
It sounded perfect.
But when I actually showed up?
I was so nervous.
I walked into the class feeling like everyone was staring at me – at my bump, my posture, my every movement.
Instead of enjoying the stretches or breathing exercises, I spent most of the time thinking:
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Am I doing this right?
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Does this look weird?
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Is anyone looking at me?
The instructor was kind, the atmosphere was calm, but my mind was racing the whole time.
I left feeling… not exactly relaxed.
Trying Again: A Completely Different Experience
Fast forward a few years to my second pregnancy.
I decided to give prenatal yoga another try – this time with a completely different mindset.
We were living in a different town now, and I knew the local yoga instructor, Anna, well.
Being more experienced as a mum also helped calm my nerves.
From the moment I walked in, I felt at ease.
Anna was warm and reassuring, reminding us that every body is different and there’s no perfect way to do yoga during pregnancy.
This time, I let go of worrying about what I looked like and focused on how I felt.
And it changed everything.
I was fully present during the classes, listening to my body, and what I enjoyed most was the connection with my baby.
The sense of calm and reassurance was magical.
Prenatal yoga isn’t just about exercise, it’s about connecting with yourself and your baby, easing anxiety, and preparing for birth with confidence.
Unexpected Bonus Of Pregnancy Yoga
Another wonderful benefit was meeting new mum friends.
After class, we’d often grab a coffee and chat about cravings, baby kicks, pregnancy emotions, and those little worries only other mums understand.
Having that supportive circle made me feel less alone, and that’s priceless when you’re a new mum.
Anna also ran baby massage classes, so our community didn’t break up as soon as the babies arrived.
We continued meeting, this time with our little ones.
The baby massage classes were incredible.
They helped calm the babies, and watching them fall asleep almost instantly was magical.
I loved the routine of going to the class and then for a coffee with the other mums while our babies slept.
These memories remain some of my most precious from early motherhood.
The Key Benefits Of Pregnancy Yoga
1. Relaxation Like I’d Never Experienced Before
Prenatal yoga isn’t about perfect poses, it’s about relaxing your mind and body.
During my second pregnancy, I felt lighter, calmer, and fully present after each session.
I was truly connected to my baby – not just physically, but emotionally.
2. A Sense of Community
Meeting other mums unexpectedly became one of the most wonderful benefits.
That supportive circle made me feel less alone, and it’s priceless for any new mum.
I talk more about buildnig your mum community here:
- No mu mshould do it alone: How to build your own village
- How to make new mum friends (even if you’re an introvert)
3. Better Sleep and Less Aches
I also noticed I slept better (with less midnight wakings) and felt fewer aches in my lower back.
It wasn’t an overnight miracle, but I could feel the connection between a relaxed mind and a more comfortable body.
How to Choose the Right Prenatal Yoga Class
If you’re searching for the best prenatal yoga class for you, here’s what I’d recommend looking for:
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A certified prenatal yoga instructor. Not all yoga teachers specialise in pregnancy.
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A calm, welcoming environment. You should feel safe, supported, and never judged.
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Small class sizes. More personal attention often means better guidance.
If going to a studio feels intimidating at first, you can also try an online prenatal yoga class to build confidence before joining an in-person session.
Why I Recommend Prenatal Yoga to Every Mum-to-Be
Looking back, I wish I had let myself enjoy prenatal yoga during my first pregnancy instead of worrying so much about how I looked or whether I was “doing it right.”
Prenatal yoga isn’t about perfect poses.
It’s about feeling good in your body, calming your mind, and creating a quiet connection with your baby – something that’s easy to forget in the chaos of preparing for birth.
And beyond pregnancy?
The breathing techniques, gentle stretches, and moments of mindfulness stay with you.
They’re tools you can use during labour, postpartum recovery, and even those sleepless newborn nights.
Frequently Asked Questions About Prenatal Yoga
Here are some of the most common questions mums ask about prenatal yoga, answered clearly and simply.
1. Is prenatal yoga safe for all pregnant women?
Most women can safely practise prenatal yoga, but it’s best to check with your midwife or GP first, especially if you have complications like high blood pressure or risk of preterm labour.
2. When should I start prenatal yoga practice?
Many mums start in the second trimester, around 12–14 weeks, but you can begin earlier or later with your doctor’s approval.
3. How often should I attend prenatal yoga classes?
One to two classes per week are ideal. If that’s not possible, even one session can provide benefits for relaxation and flexibility.
4. Can prenatal yoga help with labour?
Yes. Prenatal yoga improves breathing techniques, builds strength, and helps you stay calm—skills that can be very helpful during labour.
5. What should I bring to a prenatal yoga class?
You’ll typically need a yoga mat, a water bottle, and a small cushion or blanket for extra support. Some studios provide mats, but it’s always best to check with your instructor before class.
6. Can I do prenatal yoga at home?
Absolutely. Many mums start with online classes to build confidence before joining in person.
7. Does prenatal yoga help with labour?
Yes! Prenatal yoga can really help when it comes to labour. It teaches you calming breathing techniques, helps your body feel stronger and more flexible, and keeps your mind relaxed. All of this can make contractions easier to handle and the whole experience a little less overwhelming.
Final Thoughts
My honest advice on prenatal yoga? Go for it.
But make sure you find the right instructor – someone who makes you feel calm, safe, and supported.
Because once you do, you’ll discover that prenatal yoga is more than exercise.
It’s a way to connect with your body, your baby, and even other mums who just get it.
The benefits go far beyond the mat: better sleep, less tension, a calmer mind, and friendships that can last a lifetime.
It’s about feeling stronger, more present, and ready for the incredible journey ahead.
So, step into that class, breathe, stretch, and let go of the worry.
If you’re anxious about others looking at you, remember: they’re probably worrying about the same thing!
It’s an unnecessary fear that steals the joy and defeats the whole purpose of yoga.
With prenatal yoga, you’re giving yourself a calmer, more peaceful pregnancy and building a foundation of confidence that will carry you through birth and beyond.
Trust me, you’ll thank yourself for trying.
And your baby – and your future self – will too.
With love,
Ivana xx
