Pregnancy transforms your posture, breathing, and energy levels. Adapting your yoga practice allows you to stay active safely , relieve tension (back, hips), and prepare for childbirth . Follow this trimester-by-trimester guide with practical variations and the right equipment.

Essential adaptation principles

• Moderate intensity : aim for a comfortable effort (easy speech), avoid heat and apnea.
• Space for breathing : favor self-expansion and lateral openings, avoid abdominal compressions.
• Stability first : use bricks and straps to secure the range.
• Joint comfort : a thick mat protects knees and hips; the cork provides excellent grip.
• Positions : limit prolonged supine position from the ^2nd trimester; favor relaxation on the left side with cushions .

Adapt your practice quarterly

^1st trimester: anchoring, breathing, gentleness

• Focus : nasal breathing, spinal mobility (gentle cat-cow), lateral stretches.
• Avoid : high intensities, heat, deep twists.
• Accessories : seat cushion , strap for sitting bends.

^2nd trimester: gentle opening and stability

• Focus : opening the rib cage, pelvic mobility, moderate standing postures (adapted Warrior II).
• Avoid : Abdominal compressions, deep curls, and long stretches lying on your back.
• Accessories : bricks to bring the ground towards you, cork mats if you sweat more.

^3rd trimester: verticality, comfort and recovery

• Focus : upright or seated positions, pelvic tilts, prolonged lateral relaxation.
• Avoid : unframed inversions, intense bridges, strong abs (prevention of diastasis).
• Accessories : bolsters/cushions to support the stomach and knees, thick mats to relieve pressure.

Adapting Yoga Styles

• Recommended : Gentle Hatha, moderate Yin, restorative, prenatal.
• Limit : Dynamic Vinyasa, Bikram/heat, power yoga.
• Comfortable alternative : chair work and yoga stool for balance and transitions.

Three typical (quick) sessions depending on the trimester

^1st trimester session (25–30 min)

1. Seated breathing (3 min) on a cushion , elongated exhalation.
2. Warm-up (6 min): gentle cat-cow, shoulder circles, self-aggrandizement.
3. Postures (12 min): light seated bends with strap , lateral opening, very gentle twisting of the torso.
4. Relaxation (4–6 min): left lateral decubitus, supports under the bust.

Session ^2nd trimester (25–30 min)

1. Breathing and anchoring (3 min).
2. Mobility (6 min): pelvic tilts, downward dog on bricks if comfortable.
3. Postures (12–15 min): Low lunge with bricks → Moderate Warrior II → Modified triangle (hand on brick, torso facing).
4. Side relaxation (4–6 min) on a grippy mat .

^3rd trimester session (20–25 min)

1. Standing: sways & breathing (3 min).
2. Mobility (6 min): pelvic hula hoop, seated lateral stretches.
3. Postures (8–10 min): chair or stool for balance; stretches with strap .
4. Relaxation (4–6 min): left side, cushions between the knees and under the bust.

Recommended equipment (Yogaova selection)

• Yoga mats & thick mats : stability and comfort.
• Cork mat : natural grip, improved hygiene.
• Cushions/bolsters , bricks , straps : support and safety.
• Non-slip towel : healthier practice, especially at the end of pregnancy.
• Mat bag : easy transport of your equipment.
• Maternity leggings and breathable bras : comfort for the bust and belly.

Safety checklist

• Agreement from your midwife/doctor before starting.
• Stop if you experience pain, dizziness, bleeding, or regular contractions.
• Hydrate yourself, practice on a non-slip mat , listen to your fatigue signals.

In summary : adjust intensity , amplitude and supports each trimester. A conscious and well-equipped practice accompanies you from the ^1st to the ^3rd trimester, until birth.