Teaching Yoga While Pregnant

Teaching Yoga while Pregnant, Navigating a Growing Belly and Limited Practice

Teaching yoga while pregnant is a rewarding journey, though it comes with challenges, especially as the body changes and grows. At this stage, my teaching approach has shifted to honour my energy levels, respect physical limitations, and stay connected with my students in a way that feels authentic and supportive. This blog covers the highs and lows of being a pregnant yoga teacher. Here I will offer tips for adapting your practice, prioritising self-care, and staying connected to students.

Embracing Physical Changes as a Pregnant Yoga Teacher

With each week of pregnancy, my body changes and my growing belly naturally limits my physical range. Poses and flows that once felt effortless now require modifications and adjustments to stay safe and comfortable. Early on, I realised the importance of being flexible and honest about what I can and cannot demonstrate in class. This shift from a full, dynamic practice to more grounded and modified movements has taught me to embrace what’s available each day and appreciate my body’s amazing work in creating new life.

Adapting to a Limited Practice

While it’s easy to feel a bit removed from a usual practice, modifying poses helps me stay active while honouring the needs of my body. Here are a few changes that have worked well for me.

Avoiding Inversions: Balancing upside-down with a growing belly isn’t easy! Instead of inversions like headstand or handstand, I focus on grounded poses like Downward Dog, which stretches and strengthens without straining the abdomen.
Gentle Twists Only: Deep twists are out of my range, but gentle, open twists still offer a satisfying stretch, releasing tension in the upper back without compressing the abdomen.
Focusing on Lower Body Strength: Poses like Warrior I and II, Goddess Pose, and Malasana (Squat) keep the legs and hips strong and grounded without putting strain on my belly or back.

Adapting my practice doesn’t only support my body; it helps me model an approach to yoga that is safe, inclusive, and accessible to all, including my students.

Teaching with a Growing Belly: Connecting with Students Through Authenticity

As my belly grows, I’ve found that being transparent with students about my limitations has created a stronger bond in class. Students appreciate that I’m present with them, even though my body is working through a different set of challenges. My approach to teaching has naturally evolved to focus more on cueing, mindful observation, and guiding students verbally rather than solely demonstrating each movement.

In fact, teaching with a growing belly has allowed me to encourage students to tune inwards, listen to their bodies, and find a sense of individual rhythm in their practice. This has made for a much more inclusive and supportive environment, as students feel empowered to modify poses in a way that works for them.

Tips for Connecting with Students as a Pregnant Yoga Teacher

Encourage Students to Focus on Inner Cues: Emphasise that yoga isn’t about pushing but about listening to the body. Students who see you modifying poses will likely feel encouraged to honour their own limitations and needs.
Offer Verbal Cues and Corrections: Instead of physically adjusting students, which may be challenging when pregnant, use verbal cues to guide alignment and safe modifications.
Share Pregnancy-Safe Modifications: These modifications, especially in core and balance poses, help pregnant and non-pregnant students alike to build strength without overstraining.

Managing Energy Levels and Self-Care as a Yoga Teacher

Pregnancy often brings fluctuating energy levels, which has required me to rethink my teaching schedule and self-care practices. Teaching multiple classes a day can be draining at the best of times. Being pregnant adds a new layer of physical and mental fatigue that requires close attention. By setting boundaries, taking time to rest, and pacing my class schedule, I’m able to teach sustainably and avoid burnout.

Practical Self-Care Tips for Pregnant Yoga Teachers

Adjust Your Schedule: If possible, try teaching shorter classes or fewer sessions in a day to manage your energy.
Hydrate and Fuel Up: Drinking water and having healthy snacks on hand during class is a must to maintain energy.
Prioritise Restorative Practices: Incorporate restorative poses and mindful breathing into your personal practice, as these help recharge both body and mind.

Planning Classes That Honour Your Needs and Students’ Growth

During pregnancy, I’ve found that a well-paced, nurturing class structure works best for both myself and my students. Rather than high-energy flows, I design classes that are gentle yet strengthening, helping students build focus and awareness. With my limited practice, I use these strategies to guide classes that feel balanced, supportive, and grounding for everyone involved.

Begin with Mindful Breathing: Starting with simple breathing exercises like Ujjayi breath or Alternate Nostril Breathing (Nadi Shodhana) helps set a calm, focused tone.
Focus on Foundational Poses: Instead of complex sequences, I centre the practice around foundational poses that promote alignment, strength, and stability.
Offer Restorative Moments: Incorporating poses like Child’s Pose, Reclined Butterfly, or simple seated stretches provides students with time to recharge, helping balance the physical effort of class.
Close with Gentle Meditation: A few minutes of mindfulness at the end of class allows students to absorb the practice, and for me, it’s a wonderful chance to unwind and recharge before my next session.

Preparing for the Journey Ahead: Practising Mindfulness and Gratitude

While being a pregnant yoga teacher presents challenges, it’s also a uniquely fulfilling experience. Practising mindfulness, gratitude, and self-compassion is crucial to navigating this journey. Mindfulness, whether on or off the mat, helps me stay grounded and connected to both my baby and students. It’s a beautiful reminder that yoga is so much more than physical poses. It’s about creating a connection with ourselves, our community, and the present moment.

Pregnancy has also deepened my gratitude for my body, which is doing incredible work even with limitations and a growing belly. This awareness has helped me release the need to do everything perfectly and instead embrace a spirit of patience and self-compassion. By focusing on what feels supportive and meaningful, I’m able to enjoy this time fully. Even if my practice and teaching have taken on new shapes.

Teaching Yoga Through Pregnancy

Teaching yoga while pregnant requires patience, adaptability, and a good dose of humour. Each day brings new challenges and changes, but it’s also an opportunity to stay connected to the principles of yoga, self-awareness, balance, and non-judgement. Embracing modifications, prioritising rest, and staying honest with students has allowed me to continue teaching in a way that feels authentic and true to where I am.

As I journey through the next stages of pregnancy, I’m grateful to keep sharing yoga with my students. Teaching during this time has shown me the power of slowing down, being present, and embracing each moment just as it is. For anyone teaching yoga while pregnant, know that it’s perfectly okay to modify, rest, and give yourself the same compassion you offer to your students. Yoga is a journey that evolves with us, and pregnancy is just one of its many beautiful chapters.

If you’d like more information on yoga philosophy please contact me or book here to practise with me in Marlow, and online.

With love

Anney xx