--- title: "Prenatal Yoga in Bengaluru for a Safe & Supported Pregnancy" description: "Join my Prenatal Yoga classes in Bengaluru to find strength and serenity. Using props and Iyengar alignment, we focus on safe, effective exercises for your changing body." canonical: https://mytribe.in/yogawithpragya/therapeutic-yoga/prenatal-yoga-strength-serenity-for-two last_updated: 2025-09-06 --- # Prenatal Yoga: A Supported & Safe Practice in Bengaluru Tribe Verified · Specialized prenatal yoga using Iyengar techniques By [Pragya Bhatt](https://mytribe.in/yogawithpragya) · Available Online; Studio in JP Nagar & Home visits across Bengaluru · ₹2,000 per session (estimate) Part of [Therapeutic Yoga](https://mytribe.in/yogawithpragya/therapeutic-yoga). [View full gallery](https://mytribe.in/yogawithpragya/therapeutic-yoga/gallery) 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. ## Photos and videos - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/896025c2-50dd-4b6b-9365-505510859bea) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39f6c0af-84fa-4493-9428-4c3d963cdcbb) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e397fbf2-fbd1-4c5e-8b72-9d400b2473da) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54aef74b-1eb1-4bb9-8ac4-371920a4d235) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44c8939e-4358-44c6-b5d6-9129e41209c2) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57a47d9a-a19b-4f69-a57e-a0b188883c5b) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/43701ff9-c113-47f2-82db-4ad50aec9a83) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73f6ec9a-f689-4101-bef0-aff717ed00ae) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/79b95b53-9b31-4356-a42e-14ea75c4239e) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ee66d12-55ee-4a8e-b8be-a8eae7e402c8) - [Video: The Parivritta Utkatasana, or Revolved Chair Pose, is another excellent supported twist for pregnancy. Using a chair allows for a safe rotation that relieves upper back tension, improves mobility, and creates more space for your growing baby.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/edf4c252-0f68-45cc-bbfd-1c202ac15df9) - [Video: Hearing from my students is the best part of my work. Here, Prarthana, who is nine months pregnant with her second child, shares how my classes helped her feel relaxed, in tune with her body, and find relief from stiffness and pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4e77bc09-8120-4449-9385-4f5c47c7847e) - [Video: For expecting mothers managing gestational diabetes, gentle movement is key. Deep breathing, or Pranayama, is a powerful tool to reduce stress and cortisol levels, which in turn supports better blood sugar control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5854eb9f-a6ab-42a9-b28c-3b4a8d1b040d) - ![The Legs-Up-the-Wall Pose, or Viparita Karani, is a simple yet effective restorative pose for pregnant women. It aids circulation, reduces swelling in the legs and feet, and promotes relaxation to help balance hormones.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec5f2812-3adf-495a-bb7f-1090e57b838a) - [Video: The Cat-Cow Stretch is a classic prenatal yoga movement for good reason. It improves spinal flexibility, relieves back pain, and enhances blood circulation and digestion, all of which are crucial for comfort during pregnancy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/462f5656-2b51-41eb-a066-2f779b3e84d1) - [Video: Supta Baddha Konasana, or Reclined Bound Angle Pose, is beneficial in all trimesters. It gently opens the hips and groins, prepares the body for labor, and calms the nervous system, making it a perfect restorative asana for moms-to-be.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1cdf0cd9-b70a-4363-9905-2c8bb7c997b6) - ![Prenatal yoga is essential for improving physical comfort during pregnancy. Poses like Trikonasana (Triangle Pose), supported by a block, help reduce back pain, improve posture, and build the strength needed to carry your growing baby bump.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d472728d-4536-4b77-9b5a-e982a028591a) - ![Inversions like a supported Sirsasana (Headstand) using a yoga sling can be practiced safely during pregnancy under expert guidance. This asana boosts circulation and builds stamina, helping to energize the body and prepare you for labor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c020830f-957b-4f3a-8679-b6981d610d2e) - ![Ardha Chandrasana (Half Moon Pose) is excellent for strengthening the legs and back to support your growing body. Using a block and a chair for balance makes the pose accessible and safe throughout pregnancy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93f1499c-6ae2-40cd-a747-bcf7785b0e8a) - [Video: Thyroid issues are common during pregnancy, and yoga can help regulate hormones naturally. Poses like Sarvangasana (Shoulderstand) and Setu Bandhasana (Bridge Pose), when adapted for pregnancy, stimulate the thyroid gland and reduce stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8059772c-2d82-4203-8823-f4f91d1c33fc) - [Video: I conceived naturally at 42, and I attribute my healthy, unmedicated pregnancy to my consistent yoga practice. My prenatal sequences are designed to balance hormones, keep you physically and mentally upbeat, and prepare your body for a smooth birth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44046447-2553-4af2-b7fc-0e90986901d7) - ![The Bhagavad Gita teaches that in the state of Yog, one experiences supreme bliss. This was my experience during pregnancy, a time of deep connection and presence, beautifully supported by my practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/240235cd-a3bb-4f45-bb5c-2b20005b1688) - ![This is an announcement for a talk I gave on Motherhood and Yoga. I often share my knowledge on how women can continue their practice safely and effectively after giving birth, addressing common questions and concerns.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cb4b7769-1312-426d-bdf5-9e7deab82954) - [Video: Yoga should fit the shape of your life, not the other way around. This video shows a gentle sequence suitable for fasting periods like Ramadan, focusing on rest and relaxation, which is also perfectly suited for a gentle prenatal practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/47fc1793-2ffe-42ac-af4e-774b63a74567) - [Video: In this conversation with Preggy Party, I discuss how alternative health practices like yoga help us accept and adapt to the changes of pregnancy. Giving your body the space to change is a healthy and empowering way to approach motherhood.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ac393b54-d26e-4509-9121-cc1a5af1c5ef) - [Video: In this talk, I explain why hormonal balance is the most important benefit yoga offers women, especially during pregnancy. A balanced system creates a positive environment for both mother and baby, reducing the impact of stress hormones like cortisol.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a934dafd-6b03-49b2-bafc-edda4ab2f38b) ## About Prenatal Yoga: Strength & Serenity for Two 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. ## About 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. [See all of Pragya Bhatt's services](https://mytribe.in/yogawithpragya) ## More from Therapeutic Yoga by Pragya Bhatt - [Featured](https://mytribe.in/yogawithpragya/therapeutic-yoga/featured) - [Postpartum Yoga: Gentle Recovery & Reconnection](https://mytribe.in/yogawithpragya/therapeutic-yoga/postpartum-yoga-gentle-recovery-reconnection) - [Yoga for Hormonal Balance](https://mytribe.in/yogawithpragya/therapeutic-yoga/yoga-for-hormonal-balance) - [Therapeutic Yoga for Pain Relief & Posture](https://mytribe.in/yogawithpragya/therapeutic-yoga/therapeutic-yoga-for-pain-relief-posture) - [The Iyengar Method: Using Props for Precision](https://mytribe.in/yogawithpragya/therapeutic-yoga/the-iyengar-method-using-props-for-precision) - [Restorative Yoga & Mindfulness](https://mytribe.in/yogawithpragya/therapeutic-yoga/restorative-yoga-mindfulness) - [Student Stories & Transformations](https://mytribe.in/yogawithpragya/therapeutic-yoga/student-stories-transformations) - [My Yoga Journey & Philosophy](https://mytribe.in/yogawithpragya/therapeutic-yoga/my-yoga-journey-philosophy) ## More services by Pragya Bhatt - [Iyengar Yoga Workshops & Intensives](https://mytribe.in/yogawithpragya/iyengar-yoga-workshops-intensives) - [Maternal Wellness Yoga](https://mytribe.in/yogawithpragya/maternal-wellness-yoga) ## Similar work from other experts - [Prenatal Yoga Classes in Bangalore for a Healthy Pregnancy](https://mytribe.in/chaitanya.wellness/holistic-women-s-health-fertility/prenatal-yoga-for-mom-baby) by Chaitanya Wellness · Holistic Women's Health & Fertility · Online consultations & Studio sessions at Hosa Road & Kaggadasapura - [Prenatal Yoga for a Stronger Pregnancy & Smoother Birth](https://mytribe.in/herhealthcareathome/childbirth-education-program/prenatal-yoga-for-a-stronger-pregnancy-smoother-birth) by Bharti Goel · Childbirth Education Program · Available online - [Prenatal Yoga & Safe Pregnancy Exercises](https://mytribe.in/vanika__yoga/prenatal-therapeutic-yoga/prenatal-yoga-women-s-wellness) by Vanika · Prenatal & Therapeutic Yoga · Live online sessions - [Prenatal Yoga and Labor Prep Sessions](https://mytribe.in/meenakshifitness/prenatal-yoga/featured) by Meenakshi Shah · Prenatal Yoga · Online classes available; In-person at Noida studio and across Delhi NCR - [Prenatal Yoga Classes in Delhi & Ghaziabad](https://mytribe.in/anubhutiyog/prenatal-yoga/our-prenatal-yoga-classes-in-action) by Anubhuti Yog · Prenatal Yoga · Online & Home sessions across Delhi NCR; Visit studios in Vivek Vihar & Indirapuram - [Gentle Prenatal Yoga Classes in Powai for a Balanced Pregnancy](https://mytribe.in/svadhyaya_bydevyani/prenatal-postnatal-yoga/mindful-movement-for-two) by Svādhyāya by Devyani · Prenatal & Postnatal Yoga · Online sessions and at studio in Powai ## Guides - [Yoga](https://mytribe.in/guides/yoga-instructors-in-bengaluru): Batch, home or online, when back pain needs a yoga therapist, and what to check in the trial class. From ₹1,500 a month at a neighbourhood trust batch. ## Book To book Pragya Bhatt, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Therapeutic%20Yoga%20by%20Pragya%20Bhatt.) You can also send your own message based on what your user needs. Put it in the link as `https://wa.me/916360004054?text=`.