Prenatal Yoga: 15-Minute Yoga At Home

Strengthen and prepare for labor with this prenatal yoga routine for beginners. A gentle yoga flow designed to open tight hips and shoulders, and reduce lower back pain during pregnancy. Perfect for expecting moms in their first, second or third trimester of pregnancy.

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Tight hips and shoulders, cramping legs, and lower back pain — these are some of the common side effects of pregnancy.

Prenatal yoga is a great way to stay active during pregnancy and can also help combat the common aches and pains associated with pregnancy. I personally started my home yoga practice during my first pregnancy.

This pregnancy yoga flow, or beginner yoga flow, brings the yoga studio to your home. Yoga at home is a great way to increase energy throughout pregnancy fatigue.

What are the benefits of prenatal yoga?

Prenatal Yoga Childs Pose

Staying active during pregnancy has so many health benefits for both mom and baby, but practicing yoga in particular is great for expecting mothers. Mayo Clinic lists the benefits of prenatal yoga as:

  • Improved sleep quality
  • Reduced stress and anxiety
  • Increased strength and flexibility of muscles required for labor and childbirth
  • Decreased lower back pain, nausea, headaches and shortness of breath

How is prenatal yoga different from traditional yoga?

Taking a prenatal yoga class isn’t completely separate from traditional yoga, but rather takes traditional yoga poses and makes them safe and more comfortable for expecting moms.

For example, prenatal yoga may use more props (such as a yoga block, pictured below) to provide support during poses. This can be beneficial for expecting mothers, especially in their second and third trimesters, as the belly grows and mom’s center of gravity shifts.

Prenatal Yoga using Yoga Block for assistance

The Workout: Prenatal Yoga a 15-Minute Yoga Flow

Prenatal yoga and yoga for beginners

Note: I say this with all my workouts, but it’s especially important with prenatal workouts. If you have any concerns, or if you’re starting a fitness program for the first time, please consult your doctor or midwife. 

This 15-Minute Prenatal Yoga Workout was designed with the expecting mom in mind. This yoga flow routine focuses specifically on yoga poses that are pregnancy-friendly.

The goal is to strengthen while also relieving tight muscles associated with pregnancy.

Equipment: Bodyweight, optional yoga mat and optional yoga block for added support (you can always use a large, thick book or stack of books for support as well). 

Instructions: Flow through all 8 prenatal yoga poses. You can hold each pose as long as you like; striving for 30-60 seconds per pose depending on your level and flexibility. Flow through this 8-pose sequence as many rounds as you see fit in 10-15 minutes. Move at your own pace. 

  1. Goddess Pose
  2. Side Goddess Pose (perform on both the right and left sides of the body)
  3. Yoga Block Supported Wide Leg Forward Fold
  4. Yoga Block Supported Wide Squat Hold
  5. Yoga Block Supported Wide Squat Hold + Chest Expansion
  6. Frog Pose
  7. Reverse Table Top
  8. Yoga Block Supported Figure 4 (perform on both the right and left sides of the body)

Goddess Pose

Goddess Pose | Prenatal Yoga

Side Goddess Pose

Side Goddess Pose | pregnancy yoga

Yoga Block Supported Wide Leg Forward Fold

Wide Leg Forward Fold with Yoga Block

Yoga Block Supported Wide Squat Hold

Supported wide squat | yoga at home

Yoga Block Supported Wide Squat Hold + Chest Expansion

Supported Wide Squat With Chest Expansion

Frog Pose

Frog Pose

Reverse Table Top

Reverse Table Top | chest opening exercises

Yoga Block Supported Figure 4

Seated Figure Four with yoga block

Watch the video at the top of this post for a visual demonstration of how to perform each prenatal yoga pose, and transition from one pose to the next.

Note: I shot this prenatal yoga workout in my third trimester of pregnancy. That said, every pregnancy is different. If you have any concerns, or if you’re starting a fitness program for the first time, please consult your doctor or midwife. 

If you like this yoga routine, you’d also enjoy these stretching, mobility + yoga workouts:

Want more Pregnancy-Friendly Workouts, click here! My personal favorites include:

Pin this Pregnancy Yoga Flow

Prenatal Yoga Energizing Morning Flow

Yoga for Pregnancy Tight Hips and Low Back Pain

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