Learn Yoga For Pregnant Woman Online: Guide & Online Course Overview

Pregnancy is without question a very special time for every woman. Regardless of whether you are expecting your first child or are already a mother – every expectant mother experiences this time individually. And pregnancy yoga or yoga for pregnant women is becoming increasingly popular among expectant mothers during this time. You can find online pregnancy yoga providers here and more information on the topic below.

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Yoga for pregnant women: Answers to your most important questions

Pregnancy is undoubtedly a very special time for every woman. Whether you are expecting your first child or already a mother, every expectant mother experiences this time uniquely. With the growing belly, not only does the anticipation grow, but the body also changes, and there is a lot of preparation to be done for life with the new family member.

During this time, relaxation and gentle exercise for pregnant women often fall short. However, especially in the months leading up to delivery, it is crucial that you take sufficient time for yourself and preparation for childbirth. Yoga for pregnant women can be an excellent way to harmonize body and mind during this exciting time, accompany the physical changes, and simultaneously prepare you for childbirth.

Especially prenatal yoga online courses are becoming increasingly popular. But what is special about yoga for pregnant women, and who covers the costs for such a course? We answer these and many other important questions in this guide for you.

What is prenatal yoga?

Prenatal yoga, also often called prenatal yoga, is a special form of yoga. As you may already know, yoga itself, in its original sense, is not a sport but a philosophy consisting of various practices. The goal is to bring body and mind into harmony through the practice of various techniques, resulting in a shift in consciousness towards more serenity and inner peace. These include:

• Yoga Asana (physical yoga exercises)
• Meditation
• Pranayama (breathing exercises)
• Rules for right living (Yamas and Niyamas)

You are probably familiar with the asana practice from the yoga class in the studio, which is often accompanied by meditation. However, not all physical exercises are suitable for pregnant women. Some cannot be performed with the growing baby bump, while others can even endanger mother and child.

For this reason, prenatal yoga was created. This special form of yoga will help you move gently, relax, and prepare for childbirth.

What sets prenatal yoga apart from regular yoga?

Prenatal yoga differs in several ways from a “normal” yoga class. To best support your body during this special time, the practice is usually somewhat slower and less physically demanding. In addition, exercises where you would assume a prone position or strain your abdominal muscles are avoided.

Also, jumps, such as during the sun salutation, or inversions like headstand or handstand, are not performed in prenatal yoga. Extreme backbends are also not recommended for pregnant women. Instead, prenatal yoga places particular emphasis on mobilizing the spine and regeneration.

When can you start prenatal yoga?

Unlike a childbirth preparation course, which typically starts around the 28th week of pregnancy, you can begin a prenatal yoga online course earlier. The exact timing depends primarily on your fitness level and yoga experience. Additionally, you need to consider different criteria during the various trimesters of your pregnancy. We have summarized the most important information for you:

1. Frist trimester of pregnancy

During the first three months of pregnancy, many women suffer from nausea and mood swings due to hormonal changes. During these weeks, you should opt for gentle yoga practice. If you have never done yoga before, many doctors and midwives even advise against prenatal yoga in the first trimester.

• Second trimester of pregnancy

The months four to six of pregnancy are the most pleasant for many expectant mothers. The most significant hormonal changes are over, and the belly is not yet so big that the freedom of movement is severely restricted. Also, prenatal yoga can now become a bit more dynamic, although you should avoid inversions and certain twists.

• Third trimester of pregnancy

In the last months of pregnancy, your body is preparing for childbirth, which is why yoga exercises should be gentler. Also, due to the growing belly, freedom of movement is often already more limited. Asanas that open the hips particularly support you now. Pay attention to the signals of your body and practice only as long before the due date as it feels comfortable and as recommended by your doctor or midwife.

In general, every pregnancy is individual! Therefore, always consult with your doctor or midwife to see if a prenatal yoga online course is suitable for you and what you should pay attention to.

Why is prenatal yoga right for you?

Prenatal yoga is right for you if you are looking for a gentle method to sufficiently move your body and relax your mind during pregnancy. This allows you to benefit from body, breath, and meditation practices on multiple levels:

• Physical discomforts: Prenatal yoga can alleviate back pain, nausea, digestive issues, or circulation problems, as well as gently train the pelvic floor.
• Introspection: The meditative exercises in prenatal yoga provide you with the opportunity to connect with yourself and your baby.
• Birth preparation: A prenatal yoga online course helps you prepare your body and mind for childbirth. The breathing exercises can also assist you once the baby is born.
• Reducing anxieties: Through prenatal yoga, you can reduce stress and learn to better cope with anxieties surrounding parenthood.
• Feeling comfortable: After a prenatal yoga session, you will feel relaxed, balanced, and overall more comfortable in your body.

What are the pros and cons of a prenatal yoga online course?

If prenatal yoga has convinced you and you can’t wait to start your course, the next question is where to find a good prenatal yoga course. While many yoga studios and some midwifery practices offer prenatal yoga, it’s not always easy to find a course nearby, especially if you live in a rural area, have long working hours, or already have a family.

In these cases, a prenatal yoga online course can be the perfect solution for you! Prenatal yoga on the internet offers you the following advantages over an in-person course:

• You can complete the prenatal yoga online course regardless of location and time – practice whenever and wherever you want!
• You can make yourself comfortable at home and avoid long commutes – especially convenient if you’re experiencing nausea or other discomforts!
• If you opt for prenatal yoga with pre-recorded videos or live streams with recordings, you can repeat the sessions as many times as you like!
• During times of COVID-19 lockdowns, you can practice yoga at home and protect yourself and your baby from infection risks.

However, a prenatal yoga online course also has a significant disadvantage compared to a studio yoga class: you don’t have a yoga instructor present to correct your posture or suggest alternatives if you can’t or don’t want to perform an exercise. Therefore, it’s even more important to prioritize booking a course with a certified provider or opt for prenatal yoga live streams.

It’s important to note: mindfulness is key in prenatal yoga! Listen closely to your body while practicing and avoid exercises that feel like “I have to endure this now.” Due to the hormones released during pregnancy, it’s easier to overstretch, so extra caution is necessary in this area.

How much does a prenatal yoga online course cost?

The costs for a prenatal yoga online course vary from provider to provider. Naturally, you can also find free videos on online platforms such as YouTube. However, it’s important to consider that these may not always be uploaded by certified providers and may not offer you continuous guidance throughout these important months.

Therefore, it’s better to opt for a professional and paid course. You have the option to either purchase a course with pre-recorded videos, which you pay for with a one-time payment. Other prenatal yoga online courses operate on a monthly subscription basis, allowing you to participate in a certain number of yoga sessions per week.

Is prenatal yoga covered by health insurance?

Many health insurance companies cover the costs for a limited number of health courses per year. Therefore, it’s best to inquire directly with your health insurance company to see if they cover the costs for prenatal yoga. However, it’s important that the course can provide certification recognized by health insurance. Whether this is the case, you should inquire directly with the provider.

Note: A prenatal yoga online course is generally not recognized as a substitute for a childbirth preparation course.

What do you need for a prenatal Yoga online course?

To conduct a prenatal yoga course at home, you only need minimal equipment:

• Comfortable yoga clothing
• Non-slip yoga mat
• Yoga block and bolster (or a thick cushion)
• Internet and a device (laptop, smartphone, tablet, PC)

Find a quiet spot, play your favorite relaxing music, light a few candles, and you’re ready to start the prenatal yoga online course!

Prenatal yoga online course: Pure relaxation for expectant mothers

Prenatal yoga offers you, as an expectant mother, the opportunity to combine gentle exercise with relaxation for both body and soul. The specially tailored exercises for pregnant women help you to prepare physically and mentally for childbirth and to find a haven of peace for yourself and your connection to your baby amidst the stresses of daily life.

Particularly, a prenatal yoga online course, which you can conveniently conduct from home at any time, is a popular alternative to in-person classes at a yoga studio. When choosing, make sure to opt for a certified provider. This way, you can ensure that the yoga exercises are truly tailored to pregnant women and receive the support you need during this exciting time.