Pregnancy Yoga
Reduce pain.
Gain strength.
Prepare for birth.
This pregnancy yoga program helps you stay active, ease tension, and connect with your changing body safely through each trimester.
Why is yoga so beneficial for pregnancy?
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.
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.
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.
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.
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.
I am so grateful for your program as a physio myself, your guidance was amazing
— Emma Keady
Thank you from the bottom of my heart for creating such an amazing program to support pregnant and postnatal women
— Brooke Pay
Expert-led yoga programs and support for pregnancy
In the Empowered Motherhood Program, our Pregnancy Yoga classes help you to move safely through each trimester, connect to your pelvic floor and prepare your body and mind for birth.
First Trimester Pregnancy Yoga
Gentle restorative classes designed to help improve digestion, alleviate symptoms of morning sickness and improve energy.
Second Trimester Pregnancy Yoga
Build strength and endurance with pregnancy specific vinyasa alongside specialised yoga classes for lower back and pelvic girdle pain.
Third Trimester Pregnancy Yoga
Our third-trimester pregnancy yoga classes sit alongside our physio-led birth preparation program to give you a holistic birth prep program.
Guided Meditations
Access guided meditations for pregnancy including meditations to help you to accept changes to your body, connect to your baby and prepare for birth.
EMP is far more than just yoga for pregnancy.
Physio-led exercise and expert education for every stage of your pregnancy, birth and postpartum journey
Physio-Led Exercise
Feel safe and supported with physio-led pilates, strength, cardio and yoga workouts for every stage of your pregnancy and postpartum journey.
Specialised Programs
Keep moving safely. Specialised programs for pelvic pain, birth preparation, C-Section, prolapse, abdominal separation, return to running and more.
Personalised Support
We are here to support you. The EMP is so much more than just an online program. Receive the personalised support you deserve.
Expert Education
Your EMP membership includes access to our team of experts including obstetricians, psychologists, midwives and dieticians.
Join our pregnancy yoga program and move with confidence during each stage of pregnancy.
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