What are the benefits of Pregnancy Yoga?

Mums to be are flocking to pregnancy yoga classes around the globe, and for good reason. A gentle practice not only tones and prepares the body physically and helps common ailments, but by calming the nervous system and reducing stress, it also does you a power of good mentally.

Coming to a class gives you the chance to relax and connect with your baby and make friends that could could well be your closest friends once your baby is born.

For many mums labour is a long process and she will find comfort in many different positions.   Yoga classes offer many poses that focus on legs and glutes to help strengthen these key areas that support us during labor. Labour can be like a marathon. You don’t simply sign up for a marathon and run the next day, right?  Yoga builds mental and physical power and strength for you to use during the birth process.


Prenatal yoga classes also provide an exploration and connection to the breath. Proper breathing techniques will carry you through your labour.  They give you focus and bring energy and oxygen to you and your baby, therefore helping the birthing muscles perform beautifully.

Pregnancy yoga can also help to create space in the pelvic outlet and encourages good fetal positioning.  It supports the huge physical changes that the body goes through and therefore helps prevent discomfort and complications.  Studies show that it promotes shorter, simpler labours and births.

The relaxation at the end of every yoga session helps mums to release their doubts and fears and encourages a positive birth mindset which is essential for a good birth.  It will aid sleep patterns and bring a sense of wellbeing.  It’s a wonderful time to just let go and escape from our busy lives.

Expecting mothers should give yoga a try

What are the benefits of Postnatal Yoga?

Postnatal yoga uses movement, balance and relaxation to allow your body to recover from pregnancy and birth. It helps to heal the body and mind, and repair all the tissues back to their former glory.   Yoga strengthens the deep abdominal muscles to ‘close the body’ after birth, strengthens the core and pelvic floor.  Yoga balances the mind and body and brings a wonderful sense of wellbeing which is so needed in the post birth period.

It is designed for mums with their babies (before they start to crawl!) and so incorporates the little ones into the practice where possible, either using yoga asanas to keep the babies entertained, or holding the babies as part of the yoga itself.  Also, we can even learn a few baby reflexology moves for calming and comforting your baby.

Most importantly a class provides a space for the mother to rest, relax and bond with their baby as well as connect with other new mums.

Young happy mother with baby. Woman and baby are lying in bed. Mother is kissing baby's foots. White background

Benefits may include:

restores hormonal balance

eases pressure on the nervous system

increases strength & flexibility

Provides rest and instant relaxation

Helps reduce anxiety and depression

Strengthens pelvic floor and restores core strength

helps separation of the abdominal muscles

provides support and aids bonding

eases tightness, tension, aches and niggles in the post natal body

relieves stiffness in the shoulders, neck and upper back

helps to expand your breathing and calms the mind

helps you to feel a sense of reclaiming your body

gives you time each week to nurture yourself

renews energy levels

gives you relaxed time to connect with and chat to other new mums

gets you out of the house in a friendly, non judgemental, supportive environment

time to drink tea and chat!

Pregnancy yoga

My classes give you a freedom to do whatever you need to.

Many women initially worry that their baby will be too noisy, will cry, will need to feed, will poo. Yes they will, but that is TOTALLY FINE. Everyone in the class is in the same boat, and they are there to support you. Sometimes babies feed all class long, but again that’s all part of the process of learning to be with your baby and letting ourselves go to ever changing patterns of parenthood. You will still benefit from breathing, from relaxing, from connecting to your pelvic floor, from chatting and drinking tea (definitely!!) even if you baby does feed for an entire class! It’s totally OK. It may be an old cliché but if you have a happy mummy, you have a happy baby, and it is also really amazing to watch how the babies in the class become lively when the energy is alive, and calm down during periods of rest.

Please check with your GP before attending a postnatal yoga class, this is usually after your 6 week check following a vaginal birth or after 12 weeks following a c section.

Classes in Areia, Lisbon.