Prenatal Yoga: A Supported & Safe Practice in Bengaluru
Pregnancy changes your body, but your yoga practice doesn't have to stop. I use Iyengar techniques and props to keep you and your baby supported, safe, and comfortable throughout every trimester.
Quoting my teacher Geeta Iyengar, "In every pose, see that the diaphragm is kept soft and free so that breathing becomes easier." This gentle pregnancy twist is a perfect example of that principle, prioritizing breath and space for the baby over depth of the pose.
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.
About this collection
When you’re pregnant, your center of gravity shifts and your joints loosen. In my sessions, we don't push for deeper stretches or intense cardio. Instead, I teach you how to use bolsters, chairs, and belts to create physical space for your baby, relieve lower back pressure, and keep your diaphragm soft so your breathing remains steady and unrestricted.
Your Sanctuary on the Mat
Pregnancy is a time for stabilization, not exploration. Many prenatal classes focus on general movement, but my approach is deeply rooted in the Iyengar method. This means we prioritize skeletal alignment to support your changing anatomy, rather than pushing your muscles to their limit.
Why Props Are Your Best Friend
In these sessions, you will see me using chairs, belts, and bolsters. These aren't shortcuts. They act as extensions of your body, providing stability when your balance is off and offering support so you can hold restorative poses longer without strain. Whether you are dealing with PGP (Pelvic Girdle Pain), swelling in the ankles, or third-trimester fatigue, we use these props to create specific conditions for your body to relax.
What We Focus On
- Breath-First Movement: I quote Geeta Iyengar often: 'In every pose, see that the diaphragm is kept soft and free.' We ensure your breathing is never compressed, which helps regulate cortisol levels.
- Pain Management: We specifically address common prenatal issues like upper back tension, pelvic floor discomfort, and sciatic nerve pain through targeted, safe twists and extensions.
- Mental Preparation: Yoga is as much about the nervous system as it is about the muscles. We use guided restorative sequences to dial down your brain’s 'fight or flight' response, leaving you feeling centered.
Who This Is For
Whether you are in your first trimester and looking to stay active, or in your third and seeking relief from physical discomfort, this practice meets you where you are. We offer small-group online batches to ensure I can see your grid and offer real-time alignment cues.
Pragya Bhatt
I’m Pragya. After my own pregnancy, I realized yoga needs to feel like a support system, not another demanding task. I focus on precise alignment and breath, helping you listen to your body rather than forcing it, so you can move through your pregnancy with strength and clarity.
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