Is Yoga Safe in All Trimesters? What to Know Before You Start
Pregnancy is such a transformative time — physically, emotionally, and mentally. And if you’re considering yoga to support yourself through it, you’re absolutely on the right path.
But it’s also completely normal to wonder:
“Is yoga safe for me right now?”
“When should I start?”
“What do I need to avoid?”
The truth is, yoga can be one of the most powerful and supportive practices in pregnancy — when done mindfully. Whether you’re in your first trimester or nearing your due date, the key is knowing how to adapt your practice to meet your changing body.
Here’s what you need to know.
First Trimester: Listening to Your Body Comes First
The first trimester can feel like a blur of nausea, exhaustion, and new sensations. For some, movement feels helpful — for others, rest is the priority.
✅ Yes, yoga is safe in the first trimester — but it’s important to take a gentle approach:
Prioritise breath awareness and rest-based movement
Avoid deep twists, strong abdominal work, or overheating
Give yourself full permission to rest when you need it
Many mums choose to begin or return to yoga from 12 weeks onwards, once energy starts to lift. That’s the perfect time to ease in — and our pregnancy classes are designed to support you from this point.
Second Trimester: The Sweet Spot for Starting Yoga
The second trimester is often when things start to feel more settled. Nausea may ease, energy improves, and your bump starts to show.
This is an ideal time to build a regular yoga routine.
Yoga in the second trimester helps you:
Create space as your body grows
Manage common aches and discomforts
Connect with your breath and baby
Prepare your body gently for birth
Most of our mums on the Mums’ Yoga Club App begin here — with short, safe flows that fit into real life (even during busy workdays or nap times).
Third Trimester: Softness, Breath, and Baby Connection
By the time you reach your third trimester, your body has changed a lot — and it’s working hard. The focus here is less about building strength and more about softening, resting, and preparing for labour.
This is where pregnancy yoga really shines. It can help:
Ease pelvic pressure, backache, and tension
Encourage optimal foetal positioning
Regulate your nervous system for a calmer birth
Deepen your connection to baby through mindful breathwork
This is the time to slow down. Our third-trimester flows are designed to help you feel calm, spacious, and supported — especially if you’re feeling physically heavy or emotionally overwhelmed. And we have a whole section on Birth Prep to have your body, mind and baby prepared for labour and birth.
What to Avoid in Pregnancy Yoga (All Trimesters)
To keep your practice safe, here are some things to skip:
Deep twists or compressive abdominal work
Lying flat on your back (especially after 20 weeks)
Holding your breath or practising breath retention
Hot yoga or strong heat-building flows
Overstretching or pushing beyond your edge
Instead, focus on:
✔️ Forward-leaning positions
✔️ Supported poses with props
✔️ Slow flows and gentle transitions
✔️ Breath-led movement
✔️ Feeling, not forcing
Little and Often is Best
You don’t need hour-long sessions to feel the benefits.
In fact, 15-20 minutes a few times a week is more than enough.
That’s why all classes inside the Mums’ Yoga Club App are designed for real mums — with short, effective, and trimester-specific options that support your body and mind through every stage.
Ready to Feel Stronger, Calmer, and More Connected?
If you’re ready to move safely in pregnancy — even as a beginner — the Mums’ Yoga Club App is here to support you.
Inside the app, you’ll find:
Yoga classes for pregnancy
Breathwork and birth preparation classes
Calm evening flows and energising morning stretches
Speciality practices for OFP, pelvic floor, and more
Start your free trial on the app today and give yourself the support you deserve during this beautiful season of change.
