Creating Inclusive Yoga Classes: Adapting for Pregnancy

As yoga teachers, creating inclusive yoga classes for pregnancy is one of the most important ways we can ensure our teaching is safe, empowering, and welcoming. Pregnancy is a unique time in a student’s life, and it can bring both uncertainty and opportunity. With the right adaptations, you can keep your classes supportive and inclusive, while maintaining the integrity of your teaching.

Why Inclusivity Matters

Pregnancy is often a time when students ask: “Can I still do yoga?” “Will I hold the group back?” “What if I can’t keep up?” As teachers, our role is to offer reassurance, knowledge, and options that allow them to continue practicing safely.If a student is new to yoga and pregnant, it’s usually best to recommend a dedicated prenatal class. Pregnancy isn’t the ideal time to start from scratch, and they’ll benefit from a space that is fully tailored to their needs.

If a student is an existing member of your class, and you are comfortable with them in your class, it’s often lovely to keep them included. They already know your style, they feel comfortable with the group, and remaining part of their yoga community can be deeply supportive during pregnancy. With a few thoughtful adjustments, like placing them near a wall for stability or offering a chair for extra support, they can continue practicing safely and confidently.

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Adapting Yoga for Pregnancy: What to Avoid and What to Do Instead

Adapting Yoga for Pregnancy: What to Avoid and What to Do Instead

Breathwork

Avoid: breath retention, such as square breath or 4-7-8 with holds.
Instead: focus on gentle practices like full yoga breath, soft Ujjayi, humming bee, or alternate nostril breathing without retention.

Avoid: abdominal pumping techniques such as Kapalabhati or Bhastrika.
Instead: offer calming options like diaphragmatic breathing or cooling breaths such as Sitali or Sitkari.

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Postures

Avoid: jumping movements.
Instead: encourage stepping back or forward, or use half sun salutations with the support of a wall or chair.

Avoid: deep closed twists such as revolved triangle.
Instead: explore gentle open twists that create space for the belly.

Avoid: deep backbends such as wheel.
Instead: suggest supported bridge or gentle heart-openers with props.

Avoid: strong core work such as boat pose.
Instead: explore gentle pelvic tilts, cat-cow, or breath-based awareness of the core.

Avoid: lying flat on the belly.
Instead: adapt with all-fours movements such as cat-cow or side-lying stretches.

Avoid: lying flat on the back for long periods after around 20 weeks.
Instead: encourage side-lying rest or a reclined position with bolsters.

Avoid: hot yoga and overheating environments.
Instead: create a cool, steady, and supportive atmosphere.

Avoid: introducing new or challenging inversions.
Instead: provide gentle, supported options such as legs up the wall (if comfortable) or downward dog with hands on a chair.

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General Reminders

Avoid: overstretching, as joints are more vulnerable during pregnancy.
Instead: focus on strength, balance, and stability.

Avoid: using language that excludes, such as “you can’t do this.”
Instead: frame your cues in an empowering way, for example: “this variation may feel better today.”

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Supporting Pregnant Students with Confidence

Pregnancy doesn’t have to be a barrier to yoga. With the right knowledge, you can offer adaptations that keep your classes inclusive, supportive, and empowering. Not only does this help your pregnant students, but it also makes you a more flexible, compassionate, and confident teacher overall.

If you’d like to explore this topic in more depth, you might enjoy these related blogs:

• Teaching Prenatal Yoga: What You Need to Know
• Pregnancy Yoga Teacher Training

And if you feel called to specialise, my next Prenatal Yoga Teacher Training begins in February 2026. You can download the prospectus here to find out more.

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