Let’s face it; sometimes, exercise is precisely what an expecting mom needs at that moment. Whether it’s to relieve lower back pain or to prepare for labor, exercise is highly beneficial. And often, yoga is just the ticket.
In this post, we’ve honed in on ten great prenatal yoga routines that you can do right in your living room. So, grab some yoga pants, an eco-friendly yoga mat, and let’s get started!
1. Prenatal Yoga for Beginners
If you’re not a full-blown yogi, don’t worry! Sarah Beth Yoga offers an excellent starter video called Prenatal Yoga for Beginners (10 minute Yoga) Safe for ALL Trimesters. Although it’s a simple routine, it’s also incredibly useful, too. The sequence includes modifications as well as an easy-to-follow flow.
Sarah Beth is a Certified Prenatal Yoga teacher with a knack for encouraging you to go at your own pace. She holds to her method by gracefully rocking her legs back and forth to find her comfort level in each pose. Plus, if you’re short on time, this can be your go-to prenatal yoga routine.
2. Prenatal Yoga for Yoga Beginners
Another popular YouTuber Yogi is Brett Larkin, who offers a full prenatal yoga course. When you’re green to the yogi scene, sometimes you need a longer workout to find your groove. As a result, Brett features a great video called Prenatal Yoga for Yoga Beginners.
It’s 35 minutes long and focuses on helping you recharge, relax, and prepare for labor. Brett is around four and a half months pregnant in the video but encourages modifications along the way. The best part is that you don’t need any previous yoga experience to enjoy the class.
3. 15-Minute Prenatal Yoga Standing
When sitting, lying, or being on all fours doesn’t suit you, consider a standing exercise routine. BodyFit by Amy offers a short video called 15 Minute Prenatal Yoga Standing Flow Workout. As indicated, it’s a 15-minute workout that aims to stretch and strengthen your body. One unique aspect of this video—aside from Amy being an excellent trainer— is that it incorporates several yoga-inspired moves rather than 100% pure yoga. Plus, you get to stand the entire video rather than moving around on a mat.
4. Gentle Prenatal Yoga Morning Routine
For expecting women, getting up in the morning to battle stiffness is nothing out of the ordinary. Brett Larkin created another yoga workout specifically designed to help stretch out those stiff mornings.
The YouTube video is called Gentle Prenatal Yoga Morning Routine, and it’s only 30 minutes long. As always, Brett encourages a nice rhythm to release tension from your neck and shoulders. Plus, the poses help to open up your hips and lower back. Most of the viewer’s comments mention how great the routine makes their hips feel (and how wiggly babies become during this routine!).
5. Prenatal Yoga for Neck and Shoulders
Paula Lay Yoga encourages moms-to-be to connect with their breath and release tension in the neck, shoulders, and upper back. Paula’s video is called Prenatal Yoga for Neck and Shoulders. It’s on the shorter side, being only 20 minutes long.
Not only does this workout help to lengthen your upper body, but it also increases circulation in the areas that tend to tighten up during pregnancy. It’s a fantastic video to check out if you need some space to relax or reconnect with yourself.
6. Pregnancy Yoga for Sciatica and Low Back Pain
Many expecting women experience sciatica, which is back pain caused by pressure on the sciatic nerve. Sometimes sciatica back pain spreads to the hips, buttocks, and legs. This particular routine, called Pregnancy Yoga for Sciatica and Lower Back Pain, was designed to help alleviate some of the pain and pressure. Many women have commented that even one time through the session enabled them to feel significantly better. Plus, it’s a calming video and appropriate for all trimesters.
7. Pregnancy Yoga - Yoga for Hips and Lower Back Relief
Sarah Hunt Yoga presents a workout video to help relieve pesky pain and pressure called, Pregnancy Yoga - Yoga for Hips and Lower Back Relief. As described, this session focuses on stretching out your hip flexors to loosen stiffness related to your hips.
Sarah does an excellent job of sneaking foot, ankle, and toe stretches in between poses. Plus, she tends to rock and sway while she’s in a pose, and she encourages you to do the same thing. This strategy bumps up the routine’s effectiveness significantly.
8. 60-Minute Prenatal Yoga Flow
Much of the time, 30 minutes or less, is the perfect session length. However, if you’re ready for a longer workout, Yogi Andrea Bogart offers a tremendous 60-minute prenatal yoga sequence. The video is called 60-Minute Prenatal Yoga Flow, focusing on movement and mindfulness.
Andrea tends to zero in on how to listen to your body and let it guide you. She encourages you to move at your own pace and use your breath to connect with your body and mind. Although this video is longer than most, it’s gentle and calming, so you feel refreshed when you’re finished.
9. Yoga for Exhaustion
First-trimester exhaustion is an unrivaled feeling. It’s only natural to want to crash on the couch in your comfy sweats 24/7. This workout video helps you to increase your energy and feel better quickly.
The session is called First Trimester Yoga for Exhaustion, but it’s safe to practice during any trimester. Yogi Bettina Rae is in her third trimester in the video. This workout helps to open up the heart and lungs as well as relieve hip pressure.
10. Prenatal Bedtime Yoga
Many moms-to-be have trouble settling in at night. Whether it’s racing thoughts or merely a feeling of alertness that won’t go away, calming down can be challenging. Yogi Marie Berwald offers a slow-paced routine to help you wind down from the day and prepare for a good night’s sleep.
The video is called Prenatal Bedtime Yoga, and it’s under eight minutes long. Marie uses words like “juicy” and “yummy,” which sets some participants off. But with over 73K views, it’s still one of the most popular yoga bedtime routines.
Do you have a favorite prenatal yoga video from YouTube? We’d love to hear about it in the comments.