• Improves sleep.
• Reduces stress and anxiety.
• Increases the strength, flexibility and endurance of muscles needed for childbirth.
• Decreases lower back pain, nausea, headaches and shortness of breath.
• The stretching and gentle movements in yoga help increase blood flow to your heart, thereby improving the blood supply to the developing baby.
• Improves the birthing experience by keeping you relaxed, positive and reducing the pain and anxiety of labor.
• It is said that the newborn also acquires the yogic samskaras of peace, happiness and cheerfulness, through the practice of prenatal yoga.

It’s a complete yoga session starting with a warm up. Following is the structure:

• Initial Relaxation
• Breathing Exercises / Pranayama practice.
• Modified Sun Salutations/ Surya namaskars
• Postures/ Asana Practice.
• Final Relaxation

No, yoga during pregnancy does not increase your risk of miscarriage, low birth weight, or early delivery. If your doctor gives you the OK to practice yoga, it is not only safe but can bring immense benefits to the mother and baby both.

The best time to start yoga if you've never done it before, is in the second trimester, by about 14-16 weeks of pregnancy. Yoga guidelines advise you not to try certain postures in the first trimester (BWY 2005, Cameron 2009), if you're not used to them.

Before you begin a prenatal yoga class, make sure you have the approval from your treating doctor. It is best to avoid a prenatal yoga class in following conditions.

• Carrying twins/ triplets
• History of preterm labor in previous pregnancies or history of preterm labor in present pregnancy
• Having a cervical stitch in place
• A short cervix or open cervix on the ultrasound or on clinical examination.
• Low lying placenta
• History of bleeding in present pregnancy
• History of ruptured membranes in the present pregnancy
• Heart and lung disease
• Severe anaemia
• Preeclampsia
• Mothers with condition of asthma shouldn’t hold or suspend breath during the practice of pranayams /asanas

This list may not be exhaustive . Please take an approval from your doctor before signing up for this class.

This class has been curated by the qualified yoga teachers at Maitri and approved by a team of gynaecologists at Maitri including Dr Anjali Kumar.
However, take an approval from your doctor before you sign up for this class. Read carefully the entire FAQs section to see that you don’t have any contraindication to start this class.
While every precaution is taken in designing and recording the classes to ensure clear instructions and demonstrations, the responsibility of the participation rests on the participant and the participant alone. These classes are taught in good faith and for positive outcomes and must be accepted with willingness and practicality and after understanding the limitations of a recorded class.

Absolutely, it’s completely normal if you can’t perform all the practices demonstrated in this class initially.
Patience and consistency are key.Be gentle with your body, and over time, you’ll notice improvements in your strength and stamina with each session.
Progress takes time, so take small steps daily and maintain consistency. Never push yourself beyond your limits; stay within your comfort zone.
Listen to your body, and if you ever feel uncomfortable, stop immediately.
You can also pause the video and restart when you’re feeling comfortable again.

If you ever feel unwell or experience pain during class,it’s crucial to stop immediately. You should always pay close attention to your body because you know it better than anyone else.
If you encounter any of the following symptoms, report to your doctor or the hospital immediately.

1. Any vaginal bleeding.
2. Regular and painful contractions in your uterus.
3. Deep pain in your stomach or pelvis.
4. Fluid gushing or leaking from your vagina.
5. Any chest pain, calf pain or swelling, a severe headache, dizziness, shortness of breath, or muscle weakness.

Your well-being and safety should always come first. Listen to your body and act accordingly if any of these symptoms occur.

You can practice this class every day, but it’s recommended to do it at least 3 times a week for the best results.

Yes absolutely. You can combine Prenatal Yoga with other exercises, as long as you’re mindful of your body’s limits and practice gently.
You have the option to alternate between this master class and the masterclass on exercise in the second or third trimester of pregnancy on alternate days.
However, if you’re a dedicated yoga enthusiast, you can exclusively practice the yoga master class only.

Exciting news! We have a specially designed Master Class on exercises to prepare for vaginal delivery, coming soon. These exercises are designed to enhance pelvis flexibility and strengthen your body. You have the flexibility to attend both master classes either daily or on alternate days, depending on your comfort, strength, and Stamina.

There are lots of other physical activities which are not only safe, but can improve your strength and stamina and prepare you for the demands of pregnancy, labor and motherhood.

• Swimming- Exercising in the water is very beneficial as the water supports your weight which helps you to avoid injury and muscle strain. Just be sure to make sure the water is not too hot (or cold) and always swim with someone around.
• Walking- Most easy and safe exercise in pregnancy. Walking gives you a total body workout and is easy on the joints and muscles.
• Stationary cycling- Great for increasing strength in your legs. Avoid a normal road bike, because your growing belly can affect your balance and make you more prone to falls.
• Household work, Gardening, taking your pet for a walk.

• Deep yogic breathing
• Ujjayi
• Alternate nostril breathing- Anuloma - Viloma without breath holding.
• Bhramari pranayama.

Techniques such as bellows breath (Bhastrika) and cleansing breath (Kapalabhati) are not recommended in pregnancy. Breathing quickly and forcefully could make you feel faint, light-headed and dizzy.

Yes, sure. Follow the instructions given in the class carefully. Listen to your body. Avoid anything which is not feeling right or comfortable. Always be careful and gentle with your body.

Yes, it is safe. In the third trimester, you can reduce the holding time of asanas to avoid fatigue. Focus more on gentle body movements, breathing exercises and deep relaxation. Always listen to your body and never do anything which does not feel right.

Sun salutations or Surya Namaskars are excellent for pregnant women as they engage practically every muscle in the body. However, during pregnancy, Surya Namaskar should be practiced with specific modifications to accommodate the growing bump and maintain a balanced center of gravity.