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How Can Pregnancy Yoga Support a Healthy Pregnancy?

 

Learn which strength exercises are safe during pregnancy and how they can help you stay strong, support your changing body, and prepare for birth.

 

Start my Pregnancy Pathway

Just 20 minutes a day. Created by pelvic health physiotherapists and pregnancy exercise specialists.

When Can You Start Pregnancy Yoga?

 

For most women with a healthy pregnancy, you can start pregnancy yoga at any stage of pregnancy, as long as the program is designed specifically for pregnancy and includes appropriate modifications for your trimester and symptoms (Mottola et al., 2018; Davenport et al., 2019).

Pregnancy yoga combines gentle movement, stretching, and breathing exercises to help improve flexibility, reduce common pregnancy discomforts, support relaxation, and prepare your body for birth. Choose classes that avoid positions or movements that are not recommended during pregnancy and adapt as your body changes.

If you have pregnancy complications or experience symptoms such as pain, dizziness, vaginal bleeding, or fluid leakage, stop exercising and seek advice from your healthcare provider or a pelvic health physiotherapist before continuing.

See how the EMP can support your pregnancy

Watch: How to exercise safely during pregnancy

 

Staying active in early pregnancy can help support your energy, mood and confidence.

In this video, EMP founder and pelvic health physiotherapist Lyz Evans shares simple guidance to help you move safely through pregnancy.

See the EMP Pregnancy Pathway
 

The EMP Pregnancy Program is for you if…

You’re Pregnant

You want to move safely during pregnancy

Safe, expert led exercise can help you stay strong and support a healthy pregnancy.

You feel nervous about exercise

You feel nervous about exercise

You want to stay active, but you’re unsure what is safe now.

You’re tired, nauseous or overwhelmed

You’re tired, nauseous or overwhelmed

You need realistic movement options for low-energy days.

You want to protect your core and pelvic floor

You want to protect your core and pelvic floor

You want to understand how to support your body from the beginning.

You were active before pregnancy

You were active before pregnancy

You want to know what to continue, modify or pause.

You want expert guidance

You want expert guidance

You want a clear plan instead of piecing together advice from Google, YouTube or Instagram.

Why is yoga so beneficial for pregnancy?

Yoga is one of the most beneficial forms of exercise during pregnancy because it combines gentle movement, strength, flexibility, breathing, and relaxation in a way that supports your changing body. Regular pregnancy-safe yoga can help improve posture, reduce common pregnancy discomforts, ease stress, and prepare both your body and mind for birth. Whether you're new to yoga or have practised for years, the Empowered Motherhood Program offers physiotherapist-led, pregnancy-safe yoga sessions designed specifically for each trimester, helping you move with confidence from the comfort of home.

pregnancy pelvic girdle pain safe exercise

Promotes Relaxation

Pregnancy yoga techniques such as pranayama, meditation and asana can help to release nervous tension and promote a sense of mental and emotional wellbeing.   

pregnancy pelvic girdle pain safe exercise

Promotes Relaxation

Pregnancy yoga techniques such as pranayama, meditation and asana can help to release nervous tension and promote a sense of mental and emotional wellbeing.  

 

Prepares your body for birth

Having a regular yoga practice help to prepare your pelvic outlet for birth, allow you to better deal with the pain and sensations of birth and maintain an optimal emotional and mental state for birth. 

 

Prepares your body for birth

Having a regular yoga practice help to prepare your pelvic outlet for birth, allow you to better deal with the pain and sensations of birth and maintain an optimal emotional and mental state for birth. 

pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Alleviates nausea and back pain

Yoga can help to alleviate common pregnancy complications such as nausea, indigestion, back pain and pelvic pain. On the emotional level, yoga can help us to accept the changes that are happening to our bodies with compassion and grace.

Alleviates nausea and back pain

Yoga can help to alleviate common pregnancy complications such as nausea, indigestion, back pain and pelvic pain. On the emotional level, yoga can help us to accept the changes that are happening to our bodies with compassion and grace.

Feel confident what to do in every trimester

Physio-led evidence-based workouts for pregnancy and postnatal health

Week by Week Pregnancy Programs

Know what to do, what to modify and when to scale back as your body changes

Week-by-week pregnancy programs and postnatal recovery

Support your core and pelvic floor

Learn more than 'just do your kegels' with pregnancy-specific pelvic floor and deep core guidance led by pelvic health experts.

Variety of workouts for pregnancy and postnatal fitness

Prepare for birth and recovery

Build strength, mobility, breath awareness and confidence as your pregnancy progresses.

Trusted pregnancy fitness program recommended by healthcare professionals

Support for postpartum

Transition into postnatal recovery with clear expert-led postnatal programs that start from birth.

What is the EMP approach to yoga for pregnancy?

 

What is the EMP approach to yoga for pregnancy?

Like most exercise during pregnancy, there are special modifications to bear in mind when starting a pregnancy yoga practice. We have set out the EMP approach to pregnancy yoga for each trimester below. 

Yoga for First Trimester

During the first trimester, pregnancy yoga can help you to cope with exhaustion, nausea and constipation

  • Practice restorative poses that may help with morning sickness such as virasana (Hero's Pose) and Reclined Butterfly
  • Avoid heated classes 
  • Avoid closed twists, strong back bends and inversions. 
pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Yoga for First Trimester

During the first trimester, pregnancy yoga can help you to cope with exhaustion, nausea and constipation

  • Practice restorative poses that may help with morning sickness such as virasana (Hero's Pose) and Reclined Butterfly
  • Avoid heated classes 
  • Avoid closed twists, strong back bends and inversions. 
pregnancy pelvic girdle pain safe exercise

Yoga for Second Trimester

During this trimester you may have more energy and feel more like your normal self. Start to build your strength and stamina with standing poses and modified vinyasa flows. 

  • Poses such as Chair Pose, Side Angle Pose, Warrior I, II and III can help to build strength and endurance. 
  • Incorporate pranayama  to calm the nervous system. 
  • Incorporate left side lying savasana from this trimester.
  • Avoid wide legged poses if you are experiencing pelvic girdle pain. 
pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Yoga for Third Trimester

As you prepare for birth, start to slow down your practice and incorporate mindful hip opening and pelvic floor release. 

  • Poses such as childs pose, goddess and malasana can help you release and open your pelvic floor. 
  • Begin to incorporate labour specific pranayama and visualisations. 
  • Yogic squat or Malasana opens up the pelvis and helps to support the downward flow of energy. When using this pose to prepare for birth, practice releasing your pelvic floor as you exhale.
pregnancy pelvic girdle pain safe exercise

 Your pathway from pregnancy to postpartum 

No random workouts. No scrolling for modifications. EMP gives you a clear, physio-led pathway that meets you where you are and grows with you.

Created by experts who understand pregnancy, birth and recovery

 

 

EMP was created by a physio and postnatal specialist after six pregnancies and supporting thousands of women.

You also get expert education from leading maternal health professionals including obstetricians, midwives, psychologists, naturopaths and dietitians - all inside the app.

Because pregnancy advice online can feel confusing fast 

Get clear guidance you can trust, with workouts and education designed for every stage of your pregnancy.

Why so many women chose the EMP for their first pregnancy

 

Trusted by mums and recommended by health care professionals 

pregnancy pelvic girdle pain safe exercise

 

"Easy to work into daily routine

How accessible, practical and reassuring it is. Easy to work into everyday routine. Huge amount of programs to chose from, information sessions etc.I can not fault the program. Loving it!

Jessie B

EMP Member

 

 

 

 

 

 

 

"Easy to work into daily routine

How accessible, practical and reassuring it is. Easy to work into everyday routine. Huge amount of programs to chose from, information sessions etc.I can not fault the program. Loving it!

Jessie B

EMP Member

What’s included in your pregnancy pathway

  • 3 core pregnancy workouts each week
  • 2 optional bonus classes
  • Pregnancy-safe strength, pilates, mobility and cardio
  • Weekly expert education 
  • Trimester-specific workouts 
  • Pelvic floor and core 
  • Expert Q+A
  • On-demand access from home
  • A clear transition into birth preparation and postnatal recovery

Full Journey Membership

Choose your commitment option. Yearly or Six Monthly. 

 

The EMP Full Journey Membership is designed to support you through every stage of pregnancy and postpartum. 

Unlike a traditional fitness subscription, we aren't here for a quick fix. The EMP follows your motherhood journey with expert-led pathways that evolve with you.

Choose the commitment option that best suits you. 

Includes:

  • Expert-led week by week programs for Pregnancy, Pelvic Pain, Birth Recovery, C-Section, Advanced Postpartum and Pelvic Floor and Core. 
  • Transition straight from pregnancy care to postpartum support once your baby arrives. 
  • Keep building strength after birth with progressive pathways that help you to move from early postnatal rehab to advanced fitness and strength. 
  • Expert education and personalised support, plus Q&A access. 
  • Free 7 Day Trial 
Start your Free Trial

All Your Questions, Answered:

Feel confident at every stage - from early pregnancy to postnatal recovery. 

Feel strong and move safely through each trimester with our physio-led week by week program. Pregnancy safe workouts combined with expert education and real life support. 

Pregnancy Program

Create the birth you deserve: positive, informed and supported. The latest research and evidence, combined with physio-led classes and personalised support. 

Birth Preparation

Heal your body safely after birth and by guided by the experts as you progress from early rehab to advanced fitness and running with our motivating week-by-week program. 

Postnatal Program

We created the Empowered Motherhood Program with a simple mission: 

To ensure that all mothers have access to expert-led exercise and education. 

Start your Empowered Motherhood

The Empowered Motherhood Program acknowledges the Traditional Custodians of country throughout Australia and their connections to land, sea and community. We pay our respect to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander peoples today.

The Empowered Motherhood Program acknowledges the Traditional Custodians of country throughout Australia and their connections to land, sea and community. We pay our respect to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander peoples today.