--- title: "Prenatal Yoga & Fitness: Safe Exercises for Your Pregnancy" description: "Stay active and healthy with expert-led prenatal yoga. Join Dr. Abhishek Pasari’s program to learn safe fitness routines for every stage of your pregnancy." canonical: https://mytribe.in/myshishu/holistic-pregnancy-coaching/prenatal-wellness-yoga-fitness-self-care last_updated: 2025-08-31 --- # Prenatal Yoga & Fitness for a Mindful Pregnancy Tribe Verified · 20+ years of conscious parenting guidance. By [My Shishu](https://mytribe.in/myshishu) · Online sessions across India; In-person at Whitefield, Bengaluru · ₹4,900 per course (lifetime access) (estimate) Part of [Holistic Pregnancy Coaching](https://mytribe.in/myshishu/holistic-pregnancy-coaching). [View full gallery](https://mytribe.in/myshishu/holistic-pregnancy-coaching/gallery) Prenatal wellness is not about reaching fitness goals; it is about creating a sacred space for your baby. Learn how to stay active, reduce stress, and prepare for birth through expert-led movement. ## Photos and videos - ![This infographic shows key yoga poses for the 3rd trimester, such as Balasana and Virabhadrasana. These asanas are designed to prepare your body for labor and help you connect deeply with your baby in the final weeks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74bef81c-3bc6-4a10-a6e0-307b9903e469) - ![For the 1st trimester, I recommend gentle yoga poses like Paschimottanasana and Marjaryasana-Bitilasana. These movements and breath-work help manage early pregnancy symptoms like nausea and anxiety.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ada50f63-5c1e-48cf-ad31-965cb9dfc468) - ![In the 2nd trimester, your body is ready for poses that stretch, align, and improve circulation. This guide includes asanas like Trikonasana and Vrikshasana to help you feel your best during this phase.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18f142b6-5e8a-419a-9826-01314b4b9867) - [Video: Low-impact aerobics, like using a stationary bike or elliptical machine, are a safe and effective way to stay active during pregnancy. I explain how these exercises keep your pulse rate up without straining your joints.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19dc15d9-6b9f-49da-a596-f305f55521cd) - ![Before you begin prenatal yoga, it's important to follow these key guidelines. I advise hiring a certified instructor, wearing comfortable clothes, staying hydrated, and always listening to your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08da190e-086a-4a03-97be-f2fdd6c76255) - [Video: While riding a moving bike can become risky as your belly grows, a stationary bike is a desirable and safe alternative. It's an excellent way to strengthen your lower body without the risk of losing your balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6158f1a0-d3bf-499c-b1c9-31277a05e6c9) - ![Here is another look at beneficial yoga poses for the 3rd trimester. Asanas like Setu Bandhasana and Supta Baddha Konasana help boost flexibility and reduce discomfort as you prepare for the big day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d387dd03-cebf-4e54-b049-9ebb63a2348d) - [Video: The myth that exercise is risky during pregnancy is one I am passionate about debunking. Staying active is incredibly beneficial, and this video introduces the truth about safe prenatal workouts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cae0a036-0e18-4c92-a29e-51d2c10cf7a7) - ![These yoga poses are specifically chosen for the 2nd trimester to support your changing body. Poses like Ustrasana and Ardha Chandrasana help enhance comfort, improve posture, and increase circulation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89f86daa-698f-4ecf-ba2f-63a74b8c081e) - [Video: Is yoga safe during pregnancy? Absolutely, when done correctly. I explain how various forms of yoga and Pilates can keep you focused and relieve joint pain, but always recommend performing them under expert supervision.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53f0b770-f8c0-4d04-908f-b70f10790869) - ![This visual guide showcases gentle yoga poses ideal for the 1st trimester. Poses like Tadasana and Balasana help you stay relaxed and connected with your body during the crucial early weeks of pregnancy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76554a9e-79a5-48cb-bd3c-1a9ff43f30e5) - ![This infographic clearly outlines the amazing benefits of prenatal yoga. From reducing stress and anxiety to improving posture and preparing you for birth, the practice is a powerful tool for a healthy pregnancy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4c199f19-6e66-4dad-8206-2fe08bd539ef) - [Video: Yoga is a journey of nurturing your mind, body, and baby. This video shows the grace and gratitude of prenatal yoga, celebrating the miracle of life with every mindful breath.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/99a703af-63fc-4f9a-a877-791a0829c474) - [Video: Get moving with confidence with these gentle and effective aerobics exercises. I guide you on how to keep your energy flowing while prioritizing safety and well-being every step of the way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b134a96-ffae-4a94-b338-bce14e500239) - [Video: Cycling during pregnancy can be a joyful experience. This video shows how to safely enjoy riding, focusing on stationary bikes as a great way to stay active and strengthen your lower body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b172e030-5706-42b9-ad97-d2ba621ec781) - [Video: Swimming is one of the best exercises during pregnancy. The water supports the weight of your growing baby, is easy on your joints, and can help relieve lower back pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae33f8da-7986-4388-bf79-f7c9124e7d74) - [Video: Walking is the simplest and one of the safest ways to keep yourself moving during pregnancy. I recommend nature walks or brisk walks after meals to aid digestion and get a bout of fresh air.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d509c0c0-a638-4057-bd7b-07b97c6eb03e) - [Video: Exercise is not just beneficial during pregnancy; it's often necessary. I explain how staying active helps ease pain, reduce swelling, prepare your body for childbirth, and keep you in shape.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/77952160-87bd-449a-b508-6c09ec5dff25) - ![Self-care is not a luxury during pregnancy; it's a necessity. I encourage you to set boundaries, rest when you need to, ask for help, and believe in yourself. Your well-being is paramount.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bc533152-414f-43ee-94ec-a379962f3941) - ![This is your guide to safe exercise during pregnancy. It covers essential tips like checking with your doctor, warming up, listening to your body, and choosing exercises that don't require complex balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49897940-ee20-44c8-b484-b0ed0e3f60d4) - ![Correct posture is vital during pregnancy to prevent back pain and improve breathing. This diagram illustrates the difference between incorrect and correct upright posture, showing how to align your body to support your baby.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/64ff4631-e9bf-4be6-8ed1-4825e7874dc6) ## About Prenatal Wellness: Yoga, Fitness & Self-Care Many mothers come to me believing they must stay still for nine months to be safe. That is a myth. My approach to prenatal yoga and fitness focuses on 'conscious movement'—you are not just stretching muscles; you are creating physical and emotional space for your baby. Whether you are battling first-trimester nausea or third-trimester fatigue, we modify every asana to your specific stage of pregnancy. ### Your Body, Your Baby, Your Rules Pregnancy is a journey, not a sprint. The practices I recommend are rooted in the belief that your physical state directly impacts the baby in the womb. This is the essence of Garbh Sanskar—connecting ancient Indian wisdom with modern science to ensure both mother and child thrive. ### Trimester-Specific Care - **1st Trimester:** Focus is on breath-work and stability. Poses like *Tadasana* and *Marjaryasana-Bitilasana* help manage early-stage anxiety and physical discomfort. - **2nd Trimester:** This is when your body is ready to flow. We introduce poses like *Trikonasana* and *Vrikshasana* to improve circulation and reduce joint pain as your belly grows. - **3rd Trimester:** We prioritize preparation for labor. *Setu Bandhasana* and *Supta Baddha Konasana* help build flexibility and open the pelvis. ### Busting the 'Rest Only' Myth I see many women avoid activity out of fear. But sedentary behavior can lead to unnecessary complications. We teach you how to exercise safely. For instance, while riding a bicycle on the road is risky, I always recommend a stationary bike as a safer, more stable alternative to strengthen your lower body. Always remember: *Vishwas kariye* (trust me), consistency beats intensity. If you are a high-risk pregnancy, please always consult your doctor first, but do not let fear keep you from moving entirely. ### Start Your Journey Whether it is guided prenatal yoga, low-impact aerobics, or learning how to connect with your baby through meditation, my goal is to help you feel confident. You are the architect of your child’s destiny. Let’s make the next few months count. ## About My Shishu I am Dr. Abhishek Pasari. My Shishu was born from a simple belief: you can design your baby's future through conscious choices. We blend ancient Garbh Sanskar with modern science to ensure you are physically, mentally, and emotionally ready for this journey. [See all of My Shishu's services](https://mytribe.in/myshishu) ## More from Holistic Pregnancy Coaching by My Shishu - [Featured](https://mytribe.in/myshishu/holistic-pregnancy-coaching/featured) - [Garbh Sanskar & A Mindful Pregnancy](https://mytribe.in/myshishu/holistic-pregnancy-coaching/garbh-sanskar-a-mindful-pregnancy) - [My Masterclasses & Courses](https://mytribe.in/myshishu/holistic-pregnancy-coaching/my-masterclasses-courses) - [The Father's Role: A Partnership in Parenting](https://mytribe.in/myshishu/holistic-pregnancy-coaching/the-father-s-role-a-partnership-in-parenting) - [Pregnancy Nutrition, Myths & Health](https://mytribe.in/myshishu/holistic-pregnancy-coaching/pregnancy-nutrition-myths-health) - [Your Journey: Trimester Tips & Fun Facts](https://mytribe.in/myshishu/holistic-pregnancy-coaching/your-journey-trimester-tips-fun-facts) - [Birth & Postpartum: The First 40 Days & Beyond](https://mytribe.in/myshishu/holistic-pregnancy-coaching/birth-postpartum-the-first-40-days-beyond) - [Expert Insights & Media Features](https://mytribe.in/myshishu/holistic-pregnancy-coaching/expert-insights-media-features) - [Additional Guidance & Inspiration](https://mytribe.in/myshishu/holistic-pregnancy-coaching/additional-guidance-inspiration) ## More services by My Shishu - [Fertility & Pre-Conception Coaching](https://mytribe.in/myshishu/fertility-pre-conception-coaching) - [Lactation & Breastfeeding Consultation](https://mytribe.in/myshishu/lactation-breastfeeding-consultation) - [Parenting Coaching](https://mytribe.in/myshishu/parenting-coaching) ## Similar work from other experts - [Prenatal Yoga for a Stronger Pregnancy & Smoother Birth](https://mytribe.in/herhealthcareathome/childbirth-education-program/prenatal-yoga-for-a-stronger-pregnancy-smoother-birth) by Bharti Goel · Childbirth Education Program · Available online - [Prenatal Fitness and Nutrition for a Confident Birth](https://mytribe.in/calmbirth.india/prenatal-and-postnatal-fitness-classes/prenatal-fitness-nutrition) by Pujitha Shetty · Prenatal and Postnatal Fitness Classes · Available online worldwide - [Gentle Prenatal Yoga Classes in Powai for a Balanced Pregnancy](https://mytribe.in/svadhyaya_bydevyani/prenatal-postnatal-yoga/mindful-movement-for-two) by Svādhyāya by Devyani · Prenatal & Postnatal Yoga · Online sessions and at studio in Powai - [Trimester-Wise Prenatal Yoga and Safe Poses](https://mytribe.in/yogahamsia/prenatal-yoga-wellness-program/trimester-wise-yoga-safe-poses) by Hamsikha · Prenatal Yoga & Wellness Program · Online sessions via Zoom; Join from home - [Prenatal Yoga Classes in Bangalore for a Healthy Pregnancy](https://mytribe.in/chaitanya.wellness/holistic-women-s-health-fertility/prenatal-yoga-for-mom-baby) by Chaitanya Wellness · Holistic Women's Health & Fertility · Online consultations & Studio sessions at Hosa Road & Kaggadasapura - [Your Pregnancy Yoga Journey at Home](https://mytribe.in/aparnaajayan/prenatal-yoga-birth-preparation/your-pregnancy-yoga-journey) by Aparna Ajayan · Prenatal Yoga & Birth Preparation · Live online classes ## Book To book My Shishu, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Dr.%20Pasari%2C%20I%20found%20your%20profile%20on%20mytribe.%20I'd%20like%20to%20know%20more%20about%20your%20prenatal%20yoga%20and%20fitness%20programs.)