Tribe Verified

Prenatal Yoga & Safe Pregnancy Exercises

byVanikaLive online sessionsStarts from₹500 per sessionView full gallery

Pregnancy changes your body in beautiful, challenging ways. My prenatal yoga sessions are designed to ease back pain, improve circulation, and help you feel stronger, all from the comfort of your home.

The Butterfly Pose, or Baddha Konasana, is one of my favorites, especially for expecting moms. It’s a wonderful stretch for the inner thighs and helps improve blood circulation. Consistent practice can be very helpful in preparing the body for childbirth.

This is the full expression of Baddha Konasana, or the Bound Angle Pose, with a deep forward bend. It provides an intense stretch for the inner thighs and back, promoting relaxation and flexibility in the pelvic region.

Here is a variation of the Bound Angle Pose where I am bringing my feet closer to my face. This deep stretch is something we can work towards over time to increase hip flexibility.

And here is my goofy side. Yoga is also about having fun and not taking yourself too seriously. This pose is all about joy and playfulness on the mat.

About Prenatal Yoga & Women's Wellness

Before we start any flow, I take 5 to 10 minutes for a quick 'body scan' to see how you are feeling that day. If you are dealing with swollen ankles, heartburn, or just general fatigue, I instantly adjust our movements to keep you safe and comfortable. My focus is always on gentle, trimester-safe stretches that prioritize your well-being over hitting the perfect pose.

Personalized 1-on-1 prenatal flow sessions — Approved by the tribe
V

Vanika

Live online sessionsStarts from ₹500 per session

I’m Vanika, and I see yoga as a way to grow beyond yourself, not just a workout. I’ve personally adapted my practice to support expecting moms with gentle, safe flows that actually make your body feel better. You don't need fancy equipment, just a quiet space and a willingness to listen to your body.

Similar work from other experts

Browse through Curated picks from other experts on mytribe

26

Prenatal Yoga: A Supported & Safe Practice in Bengaluru

P
Pragya BhattAvailable Online; Studio in JP Nagar & Home visits across Bengaluru
This is an overview of my on-demand prenatal yoga program, structured for your convenience and specific needs during pregnancy.12
My third-trimester yoga sessions are designed to build endurance, encourage optimal positioning, and prepare you for birth through gentle, restorative practices.

Prenatal Yoga for a Stronger Pregnancy & Smoother Birth

B
Bharti GoelAvailable online
Navigating yoga during pregnancy can feel overwhelming, but it doesn't have to be. This guide introduces our trimester-by-trimester approach to ensure every pose serves your body's specific needs at each stage.23
In the first trimester, we focus on gentle poses that establish a mind-body connection. This graphic highlights foundational asanas like Cat-Cow (Marjaryasana-Bitilasana) to ease back pain and improve spine flexibility, which are safe to practice after consulting your doctor.
The second trimester is often a time of renewed energy. We introduce poses like Supported Bridge (Setu Bandhasana) to relieve pelvic pressure and Warrior II to strengthen your legs and open your hips, preparing your body for the months ahead.
As you approach your due date in the third trimester, our focus shifts to opening the hips and relaxing the body. Poses like Garland Pose (Malasana) prepare you for labor, while Child's Pose (Balasana) helps reduce fatigue.

Trimester-Wise Prenatal Yoga and Safe Poses

H
HamsikhaOnline sessions via Zoom; Join from home
I believe in the power of a calm mind and a strong body. Here in a simple seated pose, I invite you to find your own space of peace and faith as you begin this beautiful journey.8
This is the Marjari Asan, or Cat-Cow pose, a wonderful and safe movement for pregnancy. It helps relieve back tension and gently improves spinal flexibility, which is something we focus on in my prenatal classes.
I am demonstrating Anulom Vilom Pranayam, a key breathing technique we practice. This alternate nostril breathing is excellent for calming an anxious mind, balancing your energy, and improving sleep during pregnancy.
The Baddha Konasana, or Bound Angle Pose, is a fantastic hip opener that I modify for expecting mothers. It helps prepare the pelvic region for childbirth and can relieve lower back discomfort.

Prenatal Yoga and Labor Prep Sessions

M
Meenakshi ShahOnline classes available; In-person at Noida studio and across Delhi NCR
At 39 weeks, this mama is strong and ready. Her practice includes poses like Tree Pose (Vrikshasana) for balance and Goddess Pose (Utkata Konasana) to open the hips.43
Even at 37 weeks, movement is your friend. This collage shows gentle stretches, hip openers, and balancing poses that help prepare the body for labor.
This mama at 36 weeks is a great example of how you can modify your practice. She's using poses to build stamina and create space for her baby.
At 35 weeks, this mama is practicing outdoors, connecting with nature. Her practice includes squats and gentle balancing poses.

Your Pregnancy Yoga Journey at Home

A
Aparna AjayanLive online classes
Join our community of expectant mothers in our Prenatal Group Yoga Classes. We create a sanctuary of peace and support to nurture your mind, body, and baby together.10
Our prenatal yoga classes offer expert guidance and modifications tailored to your needs, ensuring a safe and gentle practice suitable for all stages of pregnancy. Feel supported and empowered on your journey.
Discover the countless benefits of prenatal yoga for you and your baby. Our classes offer a holistic approach, helping you stay strong, relaxed, and connected through stress relief, increased flexibility, and preparation for childbirth.
Read testimonials from mothers who have been through our prenatal yoga classes. They share how the practice helped them with backaches, leg cramps, and prepared them for a smoother, more manageable labor and delivery.

Prenatal Yoga Classes in Bangalore for a Healthy Pregnancy

C
Chaitanya WellnessOnline consultations & Studio sessions at Hosa Road & Kaggadasapura

More from Prenatal & Therapeutic Yoga by Vanika

FeaturedLive Online ClassesTherapeutic Yoga for Pain ReliefWhat My Students SayBuilding Strength & FlexibilityMy Yoga Journey

More services by Vanika

Corporate & Event Wellness WorkshopsLive Online Group Fitness & Yoga
  1. Home
  2. Vanika
  3. Prenatal & Therapeutic Yoga
  4. Prenatal Yoga & Women's Wellness