gentle
20-Minute Prenatal Yoga Flow
Prenatal yoga supports physical and mental preparation for birth — always with the guidance of your healthcare team.
20 min · Kit: Yoga mat, Bolster or cushion, Blocks
The session
- 13 min: Seated breath and pelvic floor awareness
- 23 min: Seated cat-cow — on hands and knees or seated on a chair
- 33 min: Supported warrior 2 (chair or wall assisted)
- 43 min: Wide-legged forward fold (standing, hands to wall)
- 53 min: Side-lying hip release with bolster support
- 63 min: Guided relaxation with breath — prepare mind for rest
- 72 min: Left side-lying savasana
Worth knowing
- Always follow healthcare provider guidance for exercise in pregnancy
- Avoid deep twists that compress the abdomen
- Deep breathing and pelvic floor awareness in pregnancy builds the foundation for postnatal recovery
- Second and third trimester: avoid lying flat on the back — side-lying and inclined positions are used instead
