Prenatal Yoga: A Supported & Safe Practice in Bengaluru

During pregnancy, props are not just for physical support; they provide emotional support too. In this video, my friend and fellow teacher Agi Wittich shares how props made her feel safe and held during her prenatal practice, a sentiment I deeply connect with from my own journey.

Rest is not a luxury during pregnancy, it is a vital part of your practice. Here, I demonstrate a supported seated pose, allowing the body to relax completely, which helps regulate hormones, reduce stress, and support healthy fetal development.

The Chair Bhardvajasana is a wonderful supported twist I practiced often during my third trimester. It safely relieves tension in the lower and mid-back, aids digestion, and opens the chest and shoulders to improve breathing and posture.

This is a demonstration of a safe, open twist suitable for pregnancy. By moving away from the belly, this pose helps improve circulation and relieve back tension without compressing the abdomen, creating mental clarity and calm.

Supta Upavishta Konasana was one of my favorite restorative poses during my third trimester. Using bolsters for support, this pose provides a gentle hip and groin opening, relieves lower back and pelvic pain, and helps regulate the nervous system.

Supta Virasana, or the Reclining Hero's Pose, is deeply nurturing during pregnancy. With proper support from bolsters, it opens the chest to facilitate deeper breathing, stretches the quads, and prepares the body for labor by fostering relaxation in the pelvic region.

The wall-supported Supta Baddha Konasana, or Reclining Bound Angle Pose, was an asana I practiced until the day I delivered. It helps relieve pelvic girdle pain (PGP), eases lower back discomfort, and relaxes the entire lower body.

Viparita Karani, or Legs-Up-the-Wall Pose, is incredibly beneficial in the third trimester. By keeping the legs wide, it creates space for the baby, helps prevent varicose veins, reduces swelling in the ankles, and relaxes the spine and shoulders.

The Ardha Chandrasana, or Half Moon Pose, was a daily practice for me before and during pregnancy. Using props like a block for support, this pose strengthens the legs, tones the pelvis, keeps the spine supple, and calms the nervous system.