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30-Minute Prenatal Yoga At Home

Strengthen and prepare for labor with this prenatal yoga routine at home. 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.


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 like to incorporate prenatal yoga practice into my weekly workout routine to alleviate tight hips and shoulders, cramping legs, and lower back pain. Yoga at home is also a great way to increase energy throughout pregnancy fatigue.

Today’s yoga workout requires no equipment and is a great beginner workout, or postnatal workout for new mamas too.

pregnant woman performing a side goddess pose in prenatal yoga

Prenatal Yoga FAQs

What Are The Benefits Of Prenatal Yoga?

Staying active during pregnancy has many health benefits for both mom and baby, but practicing yoga in particular is great for expecting mothers. Benefits of prenatal yoga include: improved sleep quality, reduced stress and anxiety, increased strength and flexibility of muscles (especially those required for labor and childbirth), and decreased lower back pain, nausea and morning sickness, headaches and shortness of breath (Mayo Clinic).

How Is Prenatal Yoga Different From Traditional Yoga?

A prenatal yoga class adapts and modifies traditional yoga poses to make them safe and more comfortable for expecting moms. For example, prenatal yoga may use props (such as a yoga block) 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.

pregnant woman performing yoga

Stay strong and flexible throughout pregnancy with this safe and effective, 30-Minute Prenatal Yoga Class!

This full body workout is made up of my favorite prenatal yoga poses for every trimester. This prenatal yoga class brings the boutique yoga studio experience to your living room – no equipment needed!

Add this yoga workout routine to your pregnancy exercise program 1-2 times a week to maintain strength and mobility through the first trimester, second trimester and third trimester.

Workout Equipment:

Just your bodyweight and a yoga mat.

Option to add a yoga block to provide additional support.

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pregnant woman performing extended goddess pose

Workout Instructions:

Follow along with the guided Prenatal Yoga Routine on YouTubeled by certified personal trainer and prenatal fitness instructor, Lindsey Bomgren. 

We’ll flow through this guided Prenatal Vinyasa Flow home yoga practice, moving from one pose to the next in a natural sequence at your own pace.

Workout Outline

1. Warm Up
2. Quadruped On Mat
3. Downward Dog
4. Mini Push Ups And Kneeling Warrior II And Belly Breathing
5. Chair Pose And Hamstring Scoops
6. Warrior I Into Warrior II
7. Star To Goddess Pose
8. Low Lunge And Hamstring Stretch on Block
9. Final Stretches

pregnant woman performing extended goddess pose

Prefer to Watch On YouTube?

youtube icon Prenatal Yoga Workout

6 Prenatal Yoga Poses

Extended Goddess Pose

Targets: Mainly the gluteus maximus, hip abductors and core.

pregnant woman performing extended goddess pose in prenatal yoga

How To Do Extended Goddess Pose

  1. Start in a table top position, quadruped on all fours, shoulders stacked over wrists and hips stacked over knees. 
  2. Kick your left leg out to the side so it forms a 90-degree angle with your torso.
  3. Sit your hips back and extend your left arm straight out in front of you, fingertips reaching long.
  4. Then, drive through your right knee to drive your hips up as you open to the left, shooting the left arm straight overhead. Gaze follows fingertips.

Chair Squat And Shoulder Sweep

Targets: Legs, glutes, quads, hamstrings, hip flexors, shoulders, back and core.

pregnant woman performing a chair squat and alternating shoulder sweep in prenatal yoga

How To Do A Chair Pose Squat And Alternating Shoulder Sweep

  1. Start in mountain pose, standing tall with your feet hip-distance apart or wider as needed to make room for baby.
  2. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes. As you lower down, slide your hands down the front of your thighs until they reach your knees.
  3. Drive through your heels to stand tall, squeezing your glutes. As you stand tall, perform a shoulder sweep by sweeping the right arm in a circular motion behind you, palm faces out.
  4. Repeat the squat and shoulder sweep, alternating the arm that sweeps back.

Warrior II To Reverse Warrior Pose

Targets: Legs, glutes, quads, hamstrings, hip adductors, hip flexors, arms and core.

pregnant woman performing warrior two pose to reverse warrior pose in prenatal yoga routine

How To Do Warrior II To Reverse Warrior Pose

  1. Start standing in a wide stance position, feet wider than shoulders (approximately 3 feet apart). Toes facing forward.
  2. Extend your arms straight out to your sides, arms parallel to shoulders. Relax your shoulders away from your ears, creating length in your neck.
  3. Turn your right foot out 90 degrees, toes face the front of your mat and are in line with your right arm extended long. Heel to arch alignment (right heel in line with arch of left foot).
  4. Then bend your right knee into a lunge. Right knee stacked over right ankle, right toes pointing straight ahead.
  5. Take the right elbow to the right knee, wrapping the right hand around baby. Reach overhead with the left arm, gaze follows fingertips.
  6. Drive through the front right heel to stand tall and reverse the movement. Lean back into the back left foot, sliding the left arm down the left leg. Send the right arm overhead, gaze follows fingertips. Maintain a soft bend in the front right leg.

Low Lunge And Hamstring Stretch

Targets: Opens tight hips and stretches the quad and hamstrings.

pregnant woman performing a low lunge and hamstring stretch in prenatal yoga routine

How To Do A Low Lunge And Hamstring Stretch

  1. Start in a table top position (quadruped) on all fours; shoulders stacked over wrists and hips stacked over knees. Option to place your hands on a yoga block in front of you for additional support.
  2. Then step your left foot outside your left hand. Exhale as you drop your right hip towards the ground for a hip stretch.
  3. Hold this position or start to slowly shift your hips forward to increase the hip flexor stretch.
  4. Then slowly shift your hips back, straightening through your front left leg; stretching the hamstring of the front left leg.

Supported Wide Squat Hold

Targets: Hips, hip flexors, chest and core.

pregnant woman performing a supported wide squat hold and chest expansion on a yoga block in prenatal yoga routine

How To Do A Supported Wide Squat Hold

  1. Start standing in a wide stance position, feet wider than shoulders, toes facing forward. Place a yoga block directly under your butt.
  2. Sit down onto the yoga block as you find a supported wide leg squat, resting your sit bones on the yoga block. Elbows fall between your inner thighs.
  3. Roll the shoulders down and back as you hold this position, relaxing the pelvic floor as you inhale and exhale.
  4. Option to send the hands behind your back and perform a seated chest expansion to intensify the stretch.

Supported Piriformis Stretch (Figure-4 Stretch)

Targets: Specifically the piriformis muscle — a flat, band-like muscle located in the buttocks near the top of the hip joint.

This muscle is important in lower body movement and often becomes tight and overworked during pregnancy causing sciatica pain.

pregnant woman performing a supported seated figure 4 pose on a yoga block in prenatal yoga routine

How To Do A Supported Figure-4 Stretch

  1. Start in a seated position on your yoga block, feet planted under knees, spine tall and straight.
  2. Pick up your right leg and cross your right ankle over your left knee (think of performing a seated figure-4 stretch).
  3. Breathe, rolling your shoulders back and keeping your posture open.

Note: Normally when doing this type of stretch, we would fold forward over the bent knee (pigeon pose). This type of compression can actually make sciatic pain worse. Think “extension, not compression” when doing this stretch.

Pin This Workout: 30-Minute Pregnancy Yoga Workout

Prenatal Yoga Flow pin for pinterest

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