10 Tips for Teaching Prenatal Yoga

Teaching prenatal yoga is one of the most rewarding and transformative experiences. But even if you take a teacher training, if you aren't regularly teaching prenatal yoga you probably don't remember what you should and shouldn't do. As a prenatal teacher for the last 10 years, I can honestly say that guiding students through a beautiful journey of connection and empowerment during one of the most significant times of their lives is a priceless experience. Here's how to teach prenatal yoga with care and confidence, ensuring your students feel safe, supported, and strong.

1. Understand the Impact of Pregnancy on the Body: Pregnancy brings a host of changes to the body, from the release of the hormone relaxin, heartburn, leg cramps and so much more. Relaxin relaxes connective tissue, making the joints more mobile and potentially causing hip pain. Prenatal yoga can help by strengthening the pelvic floor, hips, thighs, and abdomen, offering relief and preventing discomfort.

   
   

2. Strengthen the Pelvic Floor: The pelvic floor muscles play a crucial role during pregnancy, helping to support the bladder and bowels. Strengthening these muscles through yoga and pilates can prevent stress incontinence, a common condition where bladder leakage occurs due to weakened pelvic muscles. These muscles also support the delivery process, making them vital for a smoother birth experience.

   
   

3. Teach to the Trimester: Most of your students will be in their second or third trimester, so it’s important to tailor your classes accordingly. The first trimester is often a time of adjustment (and nauseousness!) while the second and third trimesters bring more noticeable physical changes and discomforts. Always remind your students to listen to their bodies and take breaks, snack before class to regulate blood sugar, take as many bathroom breaks as they need and stay hydrated.

   
   

4. Reconsider Lying on the Back: As pregnancy progresses, lying on the back can create complications by putting pressure on the spine and blood vessels. Instead, offer side-lying variations for Savasana and other poses that typically require back support. Consider using bolsters or props to support your students’ comfort and ensure a safe practice.

   
   

5. Modify Poses: Certain poses, such as inversions, belly prone poses or intense backbends and deep closed twists (offer open belly twists instead) should be avoided due to the strain they may put on already-stretched muscles. Focus on gentle stretches and restorative poses. Encourage students to stay grounded in poses that support the body without overstretching or putting unnecessary pressure on the abdomen. For example, shorten and widen the stance in standing poses, use a wall or chair for balance support, and invite students to hold the bottom of their belly to connect with baby, and of course, add props!

   
   

6. Encourage Breath: Breathing techniques are essential during pregnancy, both for relaxation and for preparing for labor. However, certain pranayama practices, like Skull Shining (Kapalabhati) and Breath of Fire, should be avoided due to their intense focus on the diaphragm. Stick to more calming breath practices that encourage deep, controlled breathing and relaxation. Soften jaw and pelvic floor (as above, so below).

   
   

7. Help Students Connect with Their Baby: Pregnancy is a time for connection, not only with the changing body, but with the growing baby. Incorporate positive imagery in your teaching that focuses on love, bonding, and strength. Encourage students to direct their attention inward and connect with their breath and the life they’re nurturing.

   
   

8. Support the Hips and Lower Back: Pregnancy-related back pain is common, especially as the center of gravity shifts. Yoga can help realign the spine and relieve discomfort, particularly by focusing on the pelvic and hip areas. Gentle hip openers and supported forward bends can provide relief for aching joints. Include warrior 2, goddess and squat poses.

   
   

9. Combat Stress and Anxiety: Pregnancy can bring about emotional and hormonal shifts, sometimes leading to heightened stress or anxiety. Yoga, with its blend of asana, pranayama, and meditation, is a powerful tool to help expectant mothers manage their emotional well-being. Provide opportunities for deep relaxation and encourage mindful breathing to soothe the mind and body. That said, sometimes it can be just too much.

   
   

10. Create a Gentle, Supportive Atmosphere: Prenatal yoga classes are generally slower-paced and more gentle than other types of yoga. Focus on creating a calm, nurturing environment where students feel safe and supported with lots of rest time and long savasana (once that baby comes, there won't be much quiet time anymore!). Use affirming language and be mindful of your cues. Your students are experiencing so many changes, and they need your guidance to help them feel confident in their practice.

    
    

    My Favorite Prenatal Poses (from my students)

    Sufi grinds, gate pose, warrior 1, warrior 2, butterfly pose, dragonfly pose, thunderbolt pose, triangle pose, malasana squat on block (unless breech baby), cat cow, shoulder and neck rolls, side bending from seated, open twists, wide legged forward ford with blocks, dragon stretch, heartbed (supported fish) to close (back on vertical bolster)

    
    

Final Thoughts

While prenatal yoga is incredibly beneficial, always remind your students to consult with their healthcare provider before beginning a practice, especially if they have any concerns. Also, avoid practices like hot yoga, deep inversions, or intense abdominal work. By making thoughtful modifications and emphasizing relaxation, you can create a safe and empowering experience for all your prenatal students.

Finally, don't take it personally. You will have many prenatal students start your class series and quit after one or a few lessons. It's easy for new teachers especially to worry about hurting a pregnant woman, or to think the student has left because something you did. The experience pregnant women are going through is mind-blowing, and sometimes, a group yoga or pilates class can just feel like too much. Let them go. Trust your students to make the best decisons for themselves and don't take it personally. Good luck nourishing those parents-to-be.