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.

*If you’re having trouble seeing the 15-Minute Prenatal Yoga Video above, try turning off or pausing your ad-blocker. If you prefer, you can also view this Yoga Flow on YouTube here.

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?

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.

The Workout: Prenatal Yoga a 15-Minute Yoga Flow

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

Side Goddess Pose

Yoga Block Supported Wide Leg Forward Fold

Yoga Block Supported Wide Squat Hold

Yoga Block Supported Wide Squat Hold + Chest Expansion

Frog Pose

Reverse Table Top

Yoga Block Supported Figure 4

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:

• 8 Prenatal Yoga Exercises
• 10-Minute Recovery Flow for an Active Pregnancy
• 8 Mobility Exercises for Tight Hips

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

• 30-Minute Strength Training Workout for Pregnancy
• 15-Minute Prenatal Barre Workout
• 15-Minute Low Impact Cardio

Pin this Pregnancy Yoga Flow

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