PREGNANT IN A REGULAR YOGA CLASS?

~ The Benefits & Drawbacks of Staying with Your Usual Practice ~

by Kira Cook, MayaPrenatal 28 June 2025

Pregnancy brings transformation — not just to the body, but to the way we relate to our world. For those who practiced yoga regularly before becoming pregnant, the question often arises:
Should I stay in my usual class… or try something new?

The truth is, there’s no one-size-fits-all answer. Some women feel empowered staying with their regular yoga class, while others find deeper support in a dedicated prenatal space. Here’s a look at both sides — the benefits and drawbacks — of choosing to attend a general (non-prenatal) yoga class during pregnancy.

🌿 Why You Might Choose to Stay in a Regular Class

• Physically:
  
  
• You’re still early in your pregnancy — you feel good, mobile, and not yet “visibly” pregnant.
• You’re an intermediate or advanced yogi, and you feel confident in modifying what no longer serves you.
• You’re used to a more dynamic pace, and prenatal classes feel too slow for your current energy levels.
• You want to maintain your pre-pregnancy strength and stamina, and the open class format supports this.
  
  
• Emotionally:
  
  
• You’re not quite ready to be in a “pregnancy space” — especially in the early weeks when it’s still a secret.
• You love your regular teacher and classmates — they’ve become part of your support system.
• The tone of a regular class feels more neutral, less emotionally charged — and that’s what you need right now.
• You don’t yet feel “pregnant enough” to join a prenatal circle. That’s okay too.
  
  

🌙 But There Are Some Real Considerations Too…

• Physically:
  
  
• The teacher may not be trained in prenatal yoga — and can’t always advise you on what to skip or adapt.
• Not all postures are safe — especially deep twists, core work, strong backbends, or long holds.
• You’ll need to self-regulate and modify frequently, which can feel exhausting or isolating.
• Environments may not be ideal — warm or stuffy rooms, strong incense, loud music — these can make you feel uncomfortable, nauseous and too hot.
  
  
• Emotionally:
  
  
• Constant reminders of what not to do can make you feel like an inconvenience.
• You may start to feel out of place in a room where no one else is going through what you are.
• Without shared experience, you might miss the chance to talk, connect, and feel seen in your journey.
  
  

✨ A Gentle Reminder

There’s no wrong choice — just the one that honors you, your body, and your emotional world.

If you do choose to stay in your regular class:

✔Let your teacher know you’re pregnant (even if it’s early)
✔Avoid practices that compress the belly, overwork the core, exhaust you, or increase strain on your lower back and pelvic floor muscles
✔Take breaks without guilt
✔Breathe — deeply, consciously — and let that be your anchor

You’re not there to prove anything. You’re there to feel, to move, to connect.
And whether you're on your usual mat or stepping into a new space, your practice is still yours.
It just might be growing — just like you.

with love, Kira