"The American College of Obstetricians and Gynecologists recommends women with no risk factors get regular exercise at least three times a week during pregnancy." (ACOG 1994)



"Whether you're planning a natural birth, an epidural, or a c-section, prenatal yoga can help you creat well-being, strength, and a quicker recovery."
- Nasima Pfaffl (Mom and Sociologist)



"Exercising mothers report more positive feelings toward the childbirth experience, are less likely to have a c-section, and experience less weight gain."
- Robert Ruhling Ph.D. FASM



"Yoga also helps me be a better parent - more connected, more patient, and better able to deal with uncertainty.
- Linda Spackman (Mothering Jan/Feb 2003)



"Prenatal yoga helps women to become accustomed to the natural and instinctive positions that most women prefer to use in labor and birth."
- Julie Tomlin AFAA CPT



  • Physical and emotional preparation for birth
  • Stress reduction
  • A special time each week to bond with your unborn child
  • Increased strength and flexibility
  • Prevention and reduction of pregnancy related aches and pains
  • Supportive community of expecting moms
  • Quicker postpartum recovery


How prenatal yoga can help during labor and delivery

  • Fosters confidence and trust in the natural ability of your body to give birth
  • Prepare your body for positions in labor that are comfortable and facilitate dilation
  • Learn vocalizations that are helpful in labor
  • Practice breath awareness and techniques that foster relaxation and pain management
  • Strengthen pelvic floor muscles critical to pushing out the baby


Some Considerations

  • Prenatal yoga is designed for the changing pregnant body, unlike traditional yoga classes that involve postures that can be inappropriate during pregnancy.
  • Pregnant moms can start anytime after 12 weeks gestation.
  • Please check with your doctor or midwife before starting prenatal yoga or any new exercise routine while pregnant.


1. American College of Obstetricians and Gynecologists. "Exercise During Pregnancy and the Postpartum Period." Technical Bulletin No 189, AGOG, Washington, DC, 1994.

2. Robert Ruhling Ph.D. FASM in Fit Pregnancy April/May 2001.

3. Eglash, Joanne. "The Power of Yoga." Fit Pregnancy April/May 2001.

4. Baldinger, JoAnn, "Asanas for Mamas." Mothering Jan/Feb 2003.