Yoga for Every Stage of a Woman's Life
From fertility to postpartum recovery, I guide you through every transition. Using prop-supported methods, we focus on safe, effective movement that nurtures your changing body.
This is Baddhakonasana in Sarvangasana, a supported and safe inversion I practiced in my third trimester. Using props like chairs and blankets allows the body to experience the benefits of the pose without strain, which is essential during pregnancy.
Baddha Konasana in Sirsasana is a gentle inversion that I found incredibly beneficial during pregnancy. It helps release pelvic tension, improve circulation, and calm the nervous system, creating space for both mother and baby.
Many believe Sirsasana (headstand) is unsafe during pregnancy, but with an advanced practice and expert guidance, it can be therapeutic. I practiced it until the day I delivered to reduce swelling, maintain strength, and help get the baby into a head down position.
Supta Virasana, or the Reclining Hero's Pose, is deeply nurturing during pregnancy. With the support of bolsters, it opens the chest for better breathing, relieves lower back tension, and stretches the quads, preparing the body for labor.
Wall supported Supta Baddhakonasana was a pose I practiced until the day I delivered. It is incredibly effective for easing pelvic girdle pain, eliminating lower back pain, and rejuvenating the body and mind during the third trimester.
Viparita Karani, or Legs Up the Wall pose, is a simple but powerful solution for third trimester discomfort. It helps reduce swelling in the ankles, alleviates back pain, and relaxes the pelvis, creating more space for the baby.
Ardha Chandrasana, or Half Moon Pose, was a daily part of my pregnancy practice. Using props for support, this asana strengthens the legs, keeps the spine supple, and tones the pelvis, which is vital for supporting a changing body.
About this collection
In my JP Nagar studio and during virtual sessions, we focus on what your body needs today, not what it could do yesterday. We use chairs, bolsters, and belts to create a supportive framework that adapts to your changing physique. Whether you are navigating pelvic girdle pain, back tension, or the specific fatigue of the third trimester, these props provide the stability required to practice safely and effectively without strain.
Many practitioners assume yoga during pregnancy requires stopping inversions or avoiding challenging movements. My experience shows that with correct alignment and structural support, you can continue to practice safely right up to delivery. I specialize in the Iyengar method, which emphasizes precision and the use of equipment like rope walls and heavy chairs to make complex asanas accessible to everyone, regardless of their current physical limitations.
For those managing back pain or pelvic issues, we use wall ropes for traction, which helps release spinal compression and creates space in the pelvis. If you are navigating postpartum recovery, our sessions focus on pelvic floor health and core strengthening, introducing movement gradually so you feel empowered rather than overwhelmed by exercise.
My sessions are not one-size-fits-all. I work with women at different life stages—those trying to conceive, women managing PCOS, or those deep in their third trimester. We assess your unique needs, whether it is relieving sciatica, improving circulation to reduce swelling, or simply finding a quiet space to calm your nervous system. You will learn to work with your body's current requirements, turning physical limitations into opportunities for deeper understanding and relief.
Pragya Bhatt
I'm Pragya. My journey through pregnancy shifted my own practice, teaching me that the most powerful yoga is the kind that supports you exactly where you are. I don’t teach poses. I teach you how to care for your body through all its changes.
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