Yoga for Motherhood: Gentle Support for Every Stage
My path to motherhood and yoga have always been deeply connected. Here, I share the gentle, prop-supported practice that helped me thrive—from fertility to pregnancy and the postpartum journey.
This image captures the reverence I hold for the journey of pregnancy. My practice taught me to respect the nature of my body, not just as a vessel, but as a source of life and profound wisdom. This is the energy I bring to my prenatal yoga classes, a space of honor and connection for you and your baby.
This is Shruti, one of my wonderful students, sharing her journey from managing PCOS to a glowing second-trimester pregnancy. Her story is a testament to how a consistent and mindful yoga practice can support hormonal balance and fertility. It fills my heart to guide women like her on their path to motherhood.
Here I am demonstrating a modified Virabhadrasana 3 (Warrior 3) using a chair for support during my own pregnancy. This is a perfect example of how I adapt asanas in my prenatal classes. We use props to ensure you feel safe and stable, allowing you to build strength without compromising your or your baby's well-being.
Breastfeeding is a beautiful bonding experience, but it often brings upper back pain. In this video, I share three simple yoga movements you can do right on your bed to release tension in the neck and shoulders. My postpartum yoga sessions focus on these real-life needs, helping you care for yourself as you care for your baby.
"Don't rush." This is my anthem for every new mother. In a world that pressures us to "bounce back," I offer a space to heal, to bond, and to honor your transformation. This video is a reminder to be gentle with yourself, for your postpartum journey is not a race back to who you were, but a beautiful becoming.
I was told that conceiving naturally at my age would be difficult, but I kept faith in my yoga practice. At 42, I had a healthy, unmedicated pregnancy, free from common issues like high blood pressure or thyroid imbalances. My journey is proof that yoga can create a balanced, nurturing environment for conception and pregnancy at any age.
This is a supported Sarvangasana (Shoulder Stand) from my third trimester. Using props like a chair and bolsters makes even advanced inversions therapeutic and safe during pregnancy. My Iyengar-based classes focus on using this kind of support to calm the nervous system, reduce swelling, and create space for you and your baby.
About this collection
Whether you are managing back pain from nursing or looking for safe ways to build strength during pregnancy, we do not skip the basics. My classes rely on specific Iyengar props—chairs, bolsters, and belts—to create a supportive environment where you do not have to strain your body. These tools act as a partner in your practice, allowing you to hold poses safely while your body changes. You do not need to be flexible to start; you just need to be willing to use the props correctly to feel held.
My Approach to Motherhood and Yoga
Yoga is not a one-size-fits-all exercise routine, especially when you are navigating the physical and hormonal shifts of motherhood. My classes are grounded in the Iyengar method, which prioritizes alignment and the intelligent use of props to make practice accessible at any stage.
Supporting You Through Every Season
- Fertility & PCOS: We focus on restorative sequences that calm the nervous system and help balance hormones, creating a supportive internal environment.
- Prenatal Yoga: This is not about pushing limits. We work on opening the pelvis, easing back discomfort, and building stamina for labor using walls and chairs for balance.
- Postpartum Healing: I teach with the understanding that this is a time for recovery, not a race to 'bounce back.' My sessions address specific physical challenges like diastasis recti, upper back tension from breastfeeding, and overall core re-engagement.
Why Props Matter
Many of my students come to me having felt intimidated by 'standard' yoga classes where they were told to just 'keep up.' In my studio in JP Nagar or during our Zoom sessions, the props are mandatory. A bolster isn't just a cushion; it is a structural support that allows your spine to release without gravity pulling on your lower back. A chair provides the stability needed for standing poses when your center of gravity is shifting. When you use the right support, you can actually release tension rather than creating more of it in your joints.
Whether you join my group sessions or opt for 1-on-1 therapeutic coaching, the goal is always the same: to help you feel like yourself again, or perhaps to help you meet the new version of yourself with kindness.
Pragya Bhatt
I am Pragya, and I teach yoga the way I practice—honestly and with props to hold you up. I believe in moving intuitively, honoring where your body is today rather than chasing who you were yesterday.
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