What to expect from prenatal yoga: A guide to yoga for expecting moms

Prenatal yoga is usually seen as a gentle, slow-paced practice to support physical and emotional changes during pregnancy. But for Sneha Ghosh, it was never about slowing down. Certified yoga instructor specialising in Ashtanga and Hatha yoga** and model, Sneha never expected to continue her rigorous practice while expecting her first child. “I was very sceptical at first,” she recalls, “because conventional wisdom always pointed to rest and caution.” Yet, driven by a deep belief in yoga as a holistic lifestyle, she embraced the challenge. Every breath, every posture became an anchor in her transformative pregnancy journey.
Sharing powerful images on social media of herself practicing even days before her delivery, Sneha challenged typical prenatal narratives. We spoke to the new mom about her experience. Also, sought tips from a prenatal yoga expert to demystify the dos and don’ts.

Breaking Myths, Building Confidence
Ashtanga’s reputation as an intensive, high-stakes discipline raised many eyebrows when Sneha continued practicing well into her third trimester. “I was disappointed by prenatal yoga videos online,” she admits, “they were too slow and uninspiring for me.” Instead, with guidance from her gurus and senior instructors, she modified the sequence carefully, listening to her body’s signals. “It’s about presence of mind, not ego or force,” Sneha explains. Her unwavering self-belief and experience became her safety net.

The Ultimate Truth: Self-Belief
Sneha said, “The female tribe showered me with love on my Instagram post.” Even up to two days before delivery, Sneha kept practicing, and doctors remarked how evolved and pain-free her pregnancy had been. “Yoga seeped into every aspect of my life,” Sneha reflects. “It doesn’t constrain; it opens you.”

Deepened my awareness, says Sneha Ghosh
For Sneha, pregnancy wasn’t just about adapting postures, but a profound dialogue between her body, breath, and the little life growing within. “Every stretch & alignment deepened my awareness,” she says. “It wasn’t just my mat & me anymore. It was the three of us now.” Despite changing physical limits, she trusted her practice to guide her throughout.

Where to begin and how
Kriti Agarwal, certified yoga instructor and prenatal yoga expert, strongly recommends that women who are pregnant and new to yoga start with certified prenatal classes led by trained instructors. “Begin with simple breathwork, gentle stretches, and basic postures designed specifically for pregnancy,” she advises. “Your body is already undergoing significant changes, so the goal is to build awareness, not intensity.” Kriti cautions against high-intensity practices and advanced postures, especially unsupervised. “Trust your body, be present, and adapt as your journey evolves,” she adds.

Mindful practice for a transformative phase
Kriti emphasises that pregnancy is a deeply transformative phase requiring mindful practice. “Gentle, prenatal-safe yoga helps regulate breath, improve circulation, and strengthen the spine, while nurturing a deeper connection between mother and child,” she explains.

Prenatal Yoga: Dos & Don’ts
DO

• Seek full medical clearance.
• Focus on breathwork, gentle stretches, & postures like Cat-Cow, Bird-Dog, and Malasana.
• Strengthen the pelvic floor & chest muscles.
• Practice Yoga Nidra and pranayama to reduce stress.
• Prioritise comfort and presence of mind over intensity or ego.

DON’T

• Attempt deep twists, backbends, jump-backs, or unsupported inversions.
• Perform breath-holding exercises (e.g., Kapalbhati, Bhastrika) that generate internal heat.
• Overstretch, as pregnancy hormones increase flexibility but reduce joint stability.
• Try advanced poses inspired by social media reels without professional guidance.

Kriti Agarwal says that Ashtanga and Hatha Yoga can be strenuous for pregnant women. Opt for prenatal yoga with poses like Warrior II as in pic like Soha Ali Khan
(**Disclaimer: Practice yoga only under certified supervision while pregnant.)