Prenatal yoga is a gentle and safe practice that helps pregnant women experience each trimester better: smoother breathing, mental relaxation, tension relief (back, hips), improved sleep, and preparation for childbirth. Here's how to get the most out of it, safely.

Why practice prenatal yoga?

• Breathe and relax: breathing techniques to relieve stress and support contractions.
• Prevent pain: postures adapted to relieve the lower back and open the hips.
• Sleep better: guided relaxation and gentle stretching at the end of the day.
• Preparing for childbirth: awareness of the perineum, pelvic mobility, anchoring.

Benefits per quarter

^1st trimester: anchoring and breathing

Focus on nasal breathing, slow movements, and listening to your body. Avoid high intensities and heat.

^2nd trimester: pelvic mobility and gentle opening

Encourage fluid sequences and opening postures with supports (bricks, straps) to free the hips and chest.

^3rd trimester: comfort, verticality and recovery

Work on the upright position, pelvic tilts and prolonged relaxation with cushions to support the stomach and back.

Recommended equipment (YogaOva selection)

• Yoga mat : grippy and stable base for your sessions.
• Thick yoga mat : more comfort for knees and hips.
• Yoga cushions : support for side and seated relaxation.
• Yoga blocks : bring the floor towards you, secure the opening.
• Straps : gentle stretching without forcing.
• Maternity leggings and bras : comfortable and breathable outfits.

Typical session (30–40 min)

1. Installation & breathing (5 min) : sitting on a cushion, nasal breathing, expiratory lengthening.
2. Warm-up (8 min) : pelvic tilts, shoulder circles, adapted cat-cow (knees apart).
3. Key postures (12–15 min) :
   • Low lunge with brick to open psoas and chest.
   • Moderate Warrior II for stability and anchoring.
   • Seated side stretches with strap to free breathing.
4. Relaxation (5–8 min) : left side, cushions under the bust and between the knees, pay attention to your breathing.

Safety Tips

• Ask your midwife or doctor for permission before starting.
• Avoid abdominal compressions, deep twists and apneas.
• Hydrate yourself, practice in a temperate room and listen to your fatigue signals.
• Prefer a cork mat if you sweat a lot (natural grip).

Go further

For comfortable home workouts, explore our selections: travel mats for practicing anywhere, non-slip towels for added hygiene, and mat bags for easy transport of your equipment.

Important: If any movement causes unusual pain or discomfort, stop immediately and consult a healthcare professional.