--- title: "Prenatal Yoga for a Joyful & Conscious Pregnancy - mytribe" description: "Discover holistic pregnancy care with our Prenatal Yoga workshops. More than just exercise, this program uses ancient yogic science, including safe postures and breathing, to nurture a joyful, conscious journey for you and your baby. Find your inner balance today." canonical: https://mytribe.in/seek_with_shruti/prenatal-yoga last_updated: 2025-09-22 --- # Prenatal Yoga in Sonipat By [Shruti Jain](https://mytribe.in/seek_with_shruti) · I teach safe and simple yoga, breathing, and meditation practices for pregnancy based on what helped me during my own journey. ## Locations In-person classes in Sonipat and across the National Capital Region ### Visit at - Classes in Sonipat (classes near Kundli, Murthal, Narela, TDI City, O.P. Jindal Global University) - Classes across the National Capital Region (National Capital Region, National Capital Region) ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Online Practice Correction Session Video-based refresher for workshop graduates to validate postures and address new trimester symptoms. Typically ₹500-800 per session (estimate) #### Practice Refinement * **Eligibility:** Exclusive to participants who have completed the main 3-Day Workshop. * **Visual Check:** 45-minute video call to correct Malasana and spinal twists as physical dimensions change. * **Symptom Management:** Adjusting practice timing and techniques to handle heartburn or sleep issues. * **Discipline:** Motivation techniques and group chanting to re-establish daily routine. ### 1-on-1 At-Home Prenatal Session Private 75-minute home visit offering personalized sequence modifications for specific pregnancy complications. Typically ₹2,000-3,000 per session (estimate) #### Personalized Instruction * **Location:** Provider travels to the client residence (Gurgaon/Sonipat sectors). * **Customization:** Modification of standard Isha sequences to address specific aches like sciatica, swelling, or fatigue. * **Pacing:** Session flows based on energy levels, allowing for breaks and deeper relaxation compared to group settings. #### Home Environment Setup * **Space Correction:** Guidance on setting up a dedicated yoga space within the bedroom or living area using existing items. * **Partner Support:** Option to teach the spouse simple techniques or chants to support the practice. ### 3-Day Isha Prenatal Yoga Workshop Complete 6-7 hour course teaching a specialized Hatha routine for independent daily practice until delivery. Typically ₹3,500-5,500 per person (estimate) #### The Core Learning Module * **Schedule:** 3 consecutive days (typically Fri-Sun), 2 to 2.5 hours per session. * **Methodology:** Learn-and-take-home format empowering you to practice without an instructor subsequently. * **Asana Practice:** Pelvic floor strengthening and spinal muscles exercises (Squatting/Malasana, Butterfly postures) adapted for trimesters. * **Pranayama:** Nadi Shuddhi and breathwork techniques specifically for anxiety reduction and oxygenation. #### Spiritual & Mental Well-being * **Chanting:** Instruction on Nada Yoga (sound yoga), AUM chanting, and Brahmananda Swaroopa. * **Meditative Practices:** Guided visualizations to facilitate connection with the fetus. #### Lifestyle & Diet Consulting * **Yogic Diet:** Recipes and guidance on Satvic foods (e.g., Green Gram Sprouts salad) and list of foods to avoid. * **Clothing Guidance:** Advice on wearing natural fibers (Cotton/Linen) versus synthetics and its impact on energy. * **Support:** Access to a WhatsApp cohort for queries and posture corrections via video submission. ## About Prenatal Yoga ### Why I Teach Prenatal Yoga I started with a corporate job as a CA, but pregnancy turned my world upside down and made me rethink what balance actually means. Yoga helped me not just physically, but gave me a way to stay calm and joyful, even *jab sab ulta-pulta ho raha tha* (when everything felt topsy-turvy). My approach is all about supporting you and your baby through this crazy, beautiful journey. ### What You’ll Experience - Gentle yoga for pregnancy: We do asanas that are safe, easy to follow, and help your body adjust, whether you’re a beginner or not. - Pregnancy breathing techniques: Simple pranayam to manage stress, help with sleep, and ease anxiety. It really works, *bilkul sach* (truly). - Mindful pregnancy practices: We use meditation and chanting (Nada Yoga, AUM) to bring peace and mental clarity, not just for you, but for your baby too. - Personal stories: Like Anushka, who noticed her baby became super active during sessions, or Krithika, who found her second pregnancy smoother and recovery faster. ### Tips I Swear By - Wear natural fabrics - cotton or linen feels best. - Try to keep your environment peaceful; what you hear and feel, your baby does too. - If you can, keep something consecrated close (like Sadhguru suggests) for extra support. Moms from all walks of life have found this helpful. If you’re curious, try it for yourself—*sunna mat, kar ke dekh* (don’t just listen, experience it). ## Highlights Browse through Shruti Jain's best work. ### [Featured](https://mytribe.in/seek_with_shruti/prenatal-yoga/featured) - [Video: Many people believe pregnancy means complete rest, but that’s not always true. Here is Krithika, active and strong in her 7th month. She found her second pregnancy was much smoother and her post-delivery recovery was quicker after following this path. This is the power of mindful, guided movement. Please do not attempt this practice without proper guidance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d782d102-0691-4e18-b70d-fe9a825cf174) - [Video: It brings me so much joy to see mothers connect with their babies during our sessions. Anushka, in her 6th month, shared that she could feel her baby become more active, kicking almost every day in class. This program is not just for you; it's a shared experience for you and your little one.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/635a627e-011b-4b4a-811d-ef78f2b0a365) - ![Creating the right vibrations for you and your baby is a core part of my prenatal program. Simple yet powerful chants and sounds can bring immense peace and stability. This is a gentle introduction to Nada Yoga, the yoga of sound, which nurtures the life blossoming within you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/41bdade1-e692-443c-9eeb-c071febc57f3) - [Video: Your breath is directly connected to your state of mind. During pregnancy, simple breathing techniques, or pranayam, can be a powerful tool to manage stress, improve sleep, and calm anxiety. Here, I demonstrate a gentle practice, focusing on slow, full, and conscious breaths.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b412fa1-9723-42e7-bfd2-dd20243af659) - [Video: My own journey from being a Chartered Accountant to an Isha Hatha Yoga teacher has been one of deep transformation. People sometimes say I don't "dress up" anymore, but I've learned to see myself by closing my eyes, not by looking in a mirror. This inner shift is what I hope to share with you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eeb08641-441b-4d6c-a390-fb6c8df665b7) - [Video: As Sadhguru explains, we are literally manufacturing the next generation. The environment a mother is in, the sounds she hears, and the emotions she feels all shape the new life. This ancient wisdom is the foundation of my prenatal yoga program, adapted for our modern lives.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26881282-c3da-44ea-8607-1798884754ca) - ![What you eat is vital during pregnancy. A yogic diet focuses on live, vibrant foods that increase your energy, or prana. Sprouted green gram is a wonderful example, packed with nutrition that is easily accessible for both you and your baby.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1ad9b024-1b34-4adf-ab0a-93aa0a90beed) ### [Real Stories from Mothers-to-Be](https://mytribe.in/seek_with_shruti/prenatal-yoga/real-stories-from-mothers-to-be) - [Video: Krithika, in her 7th month, demonstrates how yoga helped her stay active and strong. She shared that her second pregnancy was easier, her digestion and sleep improved, and her recovery after delivery was much faster. Her experience shows how the right practices can transform the journey of pregnancy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d782d102-0691-4e18-b70d-fe9a825cf174) - [Video: This is a glimpse into one of my prenatal yoga sessions in Gurgaon. One of the participants, Anushka, felt her baby become more active during the class. This beautiful connection is a profound benefit of practicing yoga and meditation during pregnancy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/635a627e-011b-4b4a-811d-ef78f2b0a365) ### [Mindful Pregnancy: Chanting & Meditation](https://mytribe.in/seek_with_shruti/prenatal-yoga/mindful-pregnancy-chanting-meditation) - ![Creating the right vibrations is essential for a mindful pregnancy. I offer guidance on three specific chants from Sadhguru that are designed to create a peaceful and supportive atmosphere for the life growing within you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/41bdade1-e692-443c-9eeb-c071febc57f3) - ![Nada Yoga is the yoga of sound. This simple, two-minute chant can be done anytime during the day to bring a sense of calm and centeredness. It is a wonderful tool for both you and your baby.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d84ecc0-6dce-4e71-a190-5397ca3b8e10) - ![The sound AUM is the root of physical creation. When chanted correctly, it is a powerful tool for creating balance and stability in your body and mind. I teach the proper way to produce this sound to receive its full benefits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/969eac99-9fcf-49c6-9169-fc39ed7b3ef1) - ![Brahmananda Swaroopa is a consecrated chant that you can either chant yourself or play in the background at home. Its vibrations help to create a sacred and high-energy space, which is incredibly supportive during pregnancy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/72c8d90f-da0f-4349-afda-1a86830a0e16) - ![As Sadhguru says, when you chant a mantra, it is important to notice the vibration it causes within you. This awareness is key to unlocking the true power of these ancient sounds.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d63a0f8-2b27-4119-8ea9-693fae98a406) - [Video: A mantra is a key that can open up new dimensions of life. It is more than just repeating a sound; it is about becoming the sound. I teach how to approach mantras with the right awareness so they can become a powerful tool for your inner well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3d5aa6d1-8352-4028-b886-77157d2a5870) - ![Pregnancy can bring a lot of mental chatter and anxiety. A key part of my teaching, inspired by Sadhguru, is to help you quiet the mind. When you realize your thoughts are just recycled memory, you can simply watch life with wonder, bringing silence and peace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bdd70c58-3a9c-4fd1-ba45-ccaa432d81ef) ### [Nourish from Within: A Yogic Diet](https://mytribe.in/seek_with_shruti/prenatal-yoga/nourish-from-within-a-yogic-diet) - ![Sprouted green gram, or moong dal, is one of the best things you can include in your diet. Sprouting unlocks the seed's life energy, making its nutrients incredibly easy for your body to absorb.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ff029e9-51ab-4da3-8e27-61072e2be855) - ![Green gram is a powerhouse of nutrients, fiber, and vitamins. In Ayurveda, it is recommended for all body constitutions, and it helps defend against many chronic conditions, making it an ideal food for a healthy pregnancy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/64dedf80-fb50-4460-917a-53154a441893) - ![Sprouting is a simple way to maximize the nutritional value of seeds. When a seed is changing from dormant to a living plant, its vitality is most accessible. Eating sprouts is a direct way to improve your prana, or life energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1ad9b024-1b34-4adf-ab0a-93aa0a90beed) - ![Here is a simple recipe for a green gram sprout salad, similar to what is served at the Isha Yoga Center. It is a delicious and easy way to incorporate this highly nutritious food into your daily meals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/56471370-feb4-4c68-935e-57348cf39c2e) - ![To make this nourishing salad, you will need sprouted green gram, dates, raisins, carrots, grated coconut, olive oil, honey, and lemon juice. These simple ingredients come together to create a dish that is both healthy and satisfying.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38e07e3c-734d-464e-af29-3f94c7c278ea) - ![The method is very simple. Just mix the sprouts, fruits, and vegetables together, then create a dressing with olive oil, honey, and lemon juice. Pour the dressing over the mixture and enjoy this vibrant, life-affirming meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/64b740c8-3874-4af7-8639-4d8f00e72244) - ![I encourage you to try this recipe and explore more ways to bring live foods into your diet. A healthy diet is a cornerstone of a healthy and joyful pregnancy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7517930a-94d8-4118-a967-42b7ba002682) ### [The Yogic Path: Wisdom from Sadhguru](https://mytribe.in/seek_with_shruti/prenatal-yoga/the-yogic-path-wisdom-from-sadhguru) - [Video: Sadhguru speaks on how we are manufacturing the next generation and the importance of the prenatal environment. He explains how the mother's body has its own profound intelligence, and how we can support this process through conscious living.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26881282-c3da-44ea-8607-1798884754ca) - ![What can you do for the new life blossoming within you? This question is at the heart of my program. I share Sadhguru's wisdom on how to create the best possible conditions for your child, right from the very beginning.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3bb9ebad-b338-481b-b19f-c1ff49b68fc4) - ![As Sadhguru says, being pregnant is not just about reproduction. It is a profound responsibility and privilege to create the next generation of human beings. This perspective shifts everything.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0fee120c-45ec-4c18-88a2-cb0682f4a75a) - ![In traditional Indian culture, great care was taken during pregnancy. Everything was considered, from what a woman should eat to the sounds she should hear. We can bring this awareness into our modern lives.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/92a59781-22fa-4e07-b41c-08608d785976) - ![Today's world is full of harsh sounds, fumes, and stress, which affects both the mother and the child. Sadhguru points out that we are often not taking the business of creating the next generation with enough care.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6fbddc70-0a98-472f-92a7-7871e8b0ff6f) - ![One practical step Sadhguru suggests is to have a consecrated space at home or work. Carrying a consecrated object can also help neutralize negative external influences and protect the blossoming life within.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8306419b-dbbd-4816-98b2-a7a4e5227c6a) - ![My prenatal yoga program is designed by Isha Yoga to address these needs. It includes specific yoga practices, pranayam, meditation, and chants to support you and your little one through this significant time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/935223ff-638f-450b-8811-acb12fa9c729) - [Video: Sadhguru explains why natural fibers like cotton and linen are so important, especially for children and during pregnancy. Synthetic clothing can interfere with physiological and psychological growth, a simple lifestyle change that makes a big difference.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0755028-1b11-4574-b1df-35ca21a029ef) ### [My Journey & The Sacred Space](https://mytribe.in/seek_with_shruti/prenatal-yoga/my-journey-the-sacred-space) - [Video: My life has changed completely since I embraced the yogic path. I left my career as a CA to follow this calling. This video reflects my inner journey, from seeking validation outside to finding peace within. This is the experience I wish to share.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eeb08641-441b-4d6c-a390-fb6c8df665b7) - [Video: I recently had the Bhairavi Punya Pooja, a powerful ritual structured by Sadhguru, performed at my home to energize the space. Since then, it feels like living in a consecrated space, full of calm and ease. This is the kind of environment I strive to create in my classes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ee9ed30a-725f-4ae3-9e82-bb35c3a39874) ### [Additional Practices & Guidance](https://mytribe.in/seek_with_shruti/prenatal-yoga/additional-practices-guidance) - [Video: When practicing pranayam, or yogic breathing, remember these three things: breathe fully, do it very slowly and gently, and remain focused on your breath. This simple awareness can alter not just your mental state, but your very life energies.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b412fa1-9723-42e7-bfd2-dd20243af659) - [Video: There is a common myth that women should not do yoga during their menstrual cycles. This is not true. As Sadhguru says, the menstrual process is the basis of creation. I encourage women to continue their practice with awareness during their cycles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f41b4aad-64bb-4d8f-b7df-180b005f9886) ## Meet your expert [Shruti Jain](https://mytribe.in/seek_with_shruti) ### My story I used to be a Chartered Accountant - numbers, logic, no-nonsense. Yoga? Just for back pain, I thought. Then Isha Yoga happened. My whole view flipped. Now, I’m a Classical Hatha Yoga teacher. My family jokes about my ashram trips, but honestly, it’s maya here, too good. Places like Kashi, Rishikesh, they feel different now, still, almost magical. Yoga, it’s not just for backaches - it changes you, inside out. Sometimes I say it’s for relaxation, but truth is, it’s way deeper. ### My work - **Classical Hatha Yoga Workshops**: I teach Surya Kriya workshop, Bhuta Shuddhi practice, and other Isha Yoga programs. - **Prenatal Yoga for Mothers**: I offer prenatal yoga classes designed for expectant mothers, focusing on holistic well-being. - **Yoga Without Props or Music**: No ropes, no blocks, no music. Just pure classical hatha yoga, all about focus and alignment. - **Empowering You for Inner Transformation**: My workshops make you independent. You learn everything to practice at home, not just for weight loss, but for real change. ## More services from Shruti Jain - [Classical Hatha Yoga Workshops](https://mytribe.in/seek_with_shruti/classical-hatha-yoga-workshops) · ₹2,500-5,000 per participant per 2-day workshop (estimate) - [Online Sadhana & Ayurveda Support](https://mytribe.in/seek_with_shruti/online-sadhana-ayurveda-support) · ₹2,500-6,000 per 21-day program (estimate) ## Experts similar to Shruti Jain on mytribe - [Prenatal Yoga by Meenakshi Shah](https://mytribe.in/meenakshifitness/prenatal-yoga) · ₹350-1,800 per session (estimate) · Meenakshi Yoga & Aerobics - [Prenatal Yoga by Anubhuti Yog](https://mytribe.in/anubhutiyog/prenatal-yoga) · ₹350-1,200 per session (estimate) · Anubhuti Yoga and Diet - [Prenatal & Postnatal Yoga by Spiritual Yoga Ashram](https://mytribe.in/yogacharyasaurabh/prenatal-postnatal-yoga) · ₹500-1,500 per session (estimate) · National Capital Region - [Specialized Yoga Programs by Sthiram - Isha Hatha Yoga](https://mytribe.in/sthiram_yoga/specialized-yoga-programs) · ₹500-1,200 per group class (estimate) · Sthiram Yoga | Sadhguru Gurukulam - [Prenatal Fitness by Pooja Malani](https://mytribe.in/fitness_wired/prenatal-fitness) · ₹1,000-2,000 per session (estimate) · Fitness Wired at Conscient One - [Yoga for Women's Health by Nivedita Joshi](https://mytribe.in/iyengaryogakshema/yoga-for-women-s-health) · ₹500-1,200 per session (estimate) · Iyengar Yoga Yogakshema - [Mat Yoga Classes by Vanaayoga Studio](https://mytribe.in/vaanayogastudio/mat-yoga-classes) · ₹350-800 per session (estimate) · Sector 61 - [Classical Hatha Yoga Workshops by Isha Hatha Yoga](https://mytribe.in/classicalhathayogadelhi/classical-hatha-yoga-workshops) · ₹500-1,500 per session (estimate) · National Capital Region - [Specialized Yoga Programs by Aarav Yoga](https://mytribe.in/aaravyoga_/specialized-yoga-programs) · ₹300-800 per session (estimate) · Aarav yoga Studio - [Prenatal & Postnatal Pilates by Slay Pilates](https://mytribe.in/slaypilatesofficial/prenatal-postnatal-pilates) · ₹900-1,800 per session (estimate) · Slay Pilates GK1 - [Kundalini Yoga Classes by Ajna Yoga](https://mytribe.in/ajnayogaretreat/kundalini-yoga-classes) · ₹500-1,200 per person per class (estimate) · National Capital Region - [Maternity & Kids Yoga by Nikki Yoga Studio](https://mytribe.in/nikkiyogastudio/maternity-kids-yoga) · ₹250-1,200 per session (estimate) · Nikki Yoga Studio Delhi - Best Yoga Center ## Book To book Shruti Jain, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Prenatal%20Yoga%20by%20Shruti%20Jain.)