Prenatal Yoga: Benefits, Poses, and What to Wear

Prenatal yoga is one of the most recommended forms of exercise during pregnancy — and for good reason. It's gentle on your changing body, supports mental wellbeing, and even prepares you for labour.

Benefits of Prenatal Yoga

• Reduces back pain and hip tightness
• Improves flexibility and strength for labour
• Helps manage pregnancy anxiety and stress
• Teaches breathing techniques useful during contractions
• Builds connection with your baby and your body
• Creates community with other pregnant mamas

Safe Prenatal Yoga Poses

Cat-Cow

Gently mobilises the spine and relieves lower back tension. Safe throughout pregnancy.

Modified Warrior II

Builds leg strength and stability. Use a wall for support in the third trimester.

Seated Forward Fold (Modified)

Stretches the hamstrings and lower back — use a strap or fold over one leg at a time to accommodate your bump.

Supported Child's Pose

With knees wide apart, this deeply restorative pose relieves tension throughout the entire body.

Goddess Squat

Opens the hips and strengthens the pelvic floor — excellent preparation for birth.

Poses to Avoid During Pregnancy

• Deep twists that compress the abdomen
• Lying flat on your back after 20 weeks
• Hot yoga of any kind
• Strong inversions unless you're experienced

What to Wear for Prenatal Yoga

Comfort and flexibility are everything. The BellyBloom Active Set from Cradle is designed for exactly this — moisture-wicking nylon, a belly-friendly cut, and a breathable sleeveless design that moves with you.

Shop Maternity at Cradle for activewear built for your pregnancy.