When to Begin Online Pregnancy Yoga?
Lucy Woodbridge
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When to Begin Online Pregnancy Yoga?
Pregnancy yoga is more than just a way to stay active – it’s a gentle, whole-body practice that supports both your mental and physical wellbeing. It offers a chance to tune into your body and create space for rest as you prepare to meet your baby.
Here’s what the evidence tells us about its benefits:
- Eases stress and anxiety
Pregnancy can bring up a lot of uncertainty, especially if it’s your first time, if you’re managing work or looking after other children, or if your journey so far has been complex. Yoga can offer a pause: a moment to breathe, to settle your nervous system, and to let your body know it’s safe.
Research published in the International Journal of Environmental Research and Public Health reveals that regular pregnancy yoga can reduce levels of cortisol (the hormone associated with stress), and is effective in reducing depression and anxiety for pregnant women.
- Improves sleep and energy
Tiredness and disrupted sleep are common companions throughout pregnancy, often made worse by anxiety or physical aches and pains. The calming nature of yoga makes it especially well suited to facilitating rest and boosting energy. As the parasympathetic nervous system is activated (the body’s “rest and digest” mode), regular practice can improve sleep quality without requiring intense effort or overstimulation.
- Relieves common pregnancy discomforts
Back pain, pelvic girdle discomfort, sciatica and tight hips – these are some of the most common reasons women turn to yoga during pregnancy. Pregnancy yoga gently mobilises the joints and releases muscular tension, contributing to more comfortable movement as your pregnancy progresses, and improving your overall posture.
A 2023 study in the Journal of Personalised Medicine found that physical activity during pregnancy was associated with a significant reduction in musculoskeletal pain intensity.
- Prepares you for labour and birth
The movement, breathing and mindfulness techniques practised in yoga can be valuable tools for labour – helping you stay grounded, responsive and in tune with your body, even when things feel unpredictable.
Whether you’re hoping for a vaginal birth, planning a caesarean, or simply want to feel more prepared, yoga encourages a sense of agency and awareness that can be carried into any birth experience. A 2023 trial published in the European Journal of Obstetrics & Gynecology found that yoga can be used to effectively manage labour pain and intensity.
- Enhances connection – to yourself and others
Even when practised online, pregnancy yoga can help you engage with what’s happening internally, and reduce the external noise of advice, expectations and pressure that expecting parents so often face. It can also offer a sense of solidarity with others on a similar journey – something that can mean a lot, especially if your pregnancy feels isolating or overwhelming at times.
When to Begin Online Pregnancy Yoga?
The first trimester is a time of rapid development for both you and your baby, and most qualified teachers recommend waiting until the second trimester to begin pregnancy yoga. Even with modifications, structured practice during the early weeks is generally not advised.
Most people start around 13 or 14 weeks, when early symptoms like nausea or exhaustion may begin to ease, and the uncertainty of the first trimester has passed. This is also when many antenatal classes open to new joiners.
If you’re unsure about the right time to begin, it’s always a good idea to check in with your midwife or GP. They can advise on what’s suitable for your stage of pregnancy, particularly if you have any health conditions or pregnancy-related concerns.
What if I’m too tired or busy for pregnancy yoga?
You don’t need to feel full of energy to start pregnancy yoga – in fact, it might be just what you need when you’re running on empty.
There’s a misconception that yoga requires effort – that you need energy, motivation, or a “strong” body to begin. But pregnancy yoga isn’t about pushing through – it’s designed to meet you where you’re at. Even if that means practising in your pyjamas!
Butterbean’s pregnancy yoga workouts course is fully online, allowing you to take things at your own pace, in your own time, and in the comfort of your home. Led by antenatal educator and certified yoga teacher Lucy (who created the course while pregnant herself), each class is rooted in research and gentle encouragement, and features specialised exercises for each week of pregnancy to help maximise your confidence.
How to choose the right pregnancy yoga class
Not all yoga is suitable during pregnancy, and not every instructor is trained to safely adapt the practice. Here are some non-negotiables when deciding on a pregnancy yoga class:
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Choose a teacher trained in pregnancy yoga. General yoga certification is not enough – look for someone who has completed specialist antenatal training and understands the physiology of pregnancy.
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Look for evidence-based content. Classes should be aligned with NHS, NICE and Royal College of Midwives guidelines, and reflect the most up-to-date understanding of pregnancy safety.
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Prioritise accessibility. An online course can offer flexibility, consistency, and comfort – especially if you’re juggling other responsibilities or managing symptoms that make in-person attendance difficult.
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Seek a focus on care, not performance. You don’t need to be flexible, experienced, or “good at yoga” to benefit. The right course will help you adapt each session to your body, rather than pressuring your body to fit the session,
Explore Butterbean’s Ultimate Guide to Online Prenatal Yoga
Butterbean’s fully online pregnancy yoga course is designed to carry you from week 13 to birth – on your terms, in your time.
Here’s what you’ll get:
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28 expert-led video classes tailored to your trimester prenatal yoga needs, from second trimester through to birth.
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On-demand access, so you can practise at your own pace – whether you’re in bed with nausea or squeezing in a quiet moment after work.
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Breathwork and mindfulness techniques to calm your nervous system and reduce stress.
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Pelvic floor and optimal foetal positioning exercises to support labour preparation and postpartum recovery.
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Evidence-based guidance from antenatal experts, grounded in midwifery knowledge and real-world experience.
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Repeat-friendly format, so you can revisit the sessions as many times as you like.
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No pressure, no perfection – just practical support for real pregnancies, not idealised ones.
Is pregnancy yoga for me?
If you’re wondering whether pregnancy yoga is right for you, you’re not alone. It’s completely normal to feel unsure – especially if yoga hasn’t been part of your routine before. But pregnancy yoga isn’t about perfection, flexibility, or ticking a wellness box. It’s about tuning into your body, easing discomfort, and carving out space for yourself as you move through pregnancy.
Of course, no two pregnancies are the same. That’s why it’s essential to speak with your midwife or GP before starting a new form of exercise, especially if you have a pre-existing medical condition. But with the right guidance and adaptations, pregnancy yoga can be a joyful, evidence-based addition to your antenatal care – rooted in science, and guided by your individual needs.
Relevant links:
Cochrane Review – Yoga for Depression During Pregnancy
A systematic review evaluating yoga’s effectiveness in reducing antenatal depression—emphasizes mental health benefits of prenatal yoga.
Mayo Clinic – Yoga: Safe Practices for Pregnancy
Guidelines from a leading clinic on safe prenatal yoga practices, common modifications, and pose avoidance.
The International Journal of Yoga – Benefits of Yoga in Preventing Pregnancy Complications
A peer-reviewed study exploring how regular yoga can reduce the risk of preterm birth, gestational diabetes, and hypertension.
Ready to start pregnancy yoga?