Pregnancy and postpartum are times of continuous change, both physically and emotionally. Pre- and postnatal yoga allow you to stay connected to your body through each stage, supporting strength, recovery, and overall wellbeing. “Yoga during this time offers a unique opportunity to truly tune in,” Raisa Cuevas shares, reflecting on her journey as she prepares to welcome her second child. “It’s a chance to discover what your changing body is capable of, and to give yourself permission to either challenge yourself or slow down.”
Why Prenatal and Postnatal Yoga Matter
In the pre- and postnatal space, there is often an overemphasis on being extra cautious and gentle, often to the point where practitioners are afraid to move in their own way. The truth is, your yoga practice is an incredible source of empowerment and support, and that looks different for everyone. As the body changes, the practice becomes a space to move with awareness, break through mental barriers, and build strength where it is needed most.
“Your body is already doing something incredible,” Raisa explains. “The practice should meet you there. For some, that means complementing with a gentle, restorative practice. For others, there are huge benefits to strong, intense exercise during pregnancy. It’s a time to feel empowered by your choices, not restricted by arbitrary rules.”
Prenatal Yoga Exercises for Strength and Support
During pregnancy, the focus is on creating stability, building strength to support your changing body, and creating space–both physically and mentally.
Practice tips:
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Move with awareness and make space for the growing belly.
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Use your breath to guide movement and tap into your inner strength.
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Strengthen your legs and glutes to support your shifting center of gravity.
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Open the chest and shoulders to improve posture.
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Embrace props to safely access stronger poses or to find stability.
Helpful exercises:
Active Squats (Malasana): Build pelvic floor awareness, hip mobility, and leg strength. Use a block under your hips for a supported stretch, or actively hover to build heat and endurance. As you hold the pose, practice relaxing the pelvic floor down and expanding the belly and ribs on the inhale, then lifting the pelvic floor up while gently drawing in the ribs and belly on the exhale.
Warrior II (Virabhadrasana II): A powerful pose to strengthen the legs and glutes, while safely opening the hips and chest to accommodate your growing baby. Keep your shoulders over your hips and your arms in line with your shoulders. Lengthen your tailbone down to strengthen your lower back.
Reverse Tabletop (Ardha Purvottanasana): Open the chest while strengthening the arms, shoulders and upper back. Keep the knees bent and the legs engaged to reduce pressure on the midline. Move slowly and lift only as high as you can maintain connection to your deep core. If it feels intense, especially as the belly grows, keep the hips grounded or reduce the lift of the hips.
“Every pregnancy is unique,” Raisa says. “In my first, I felt empowered by heavy strength training and my regular Ashtanga practice. Now, expecting my second child while chasing a toddler, I’m finding that strength also means being kind to myself and allowing more space to rest. Listen to your body—you might be surprised by how your needs evolve.”
Postnatal Yoga for Recovery and Reconnection
After birth, the body needs time to recover and rebuild. Postnatal yoga focuses on reconnecting with your foundational strength, especially in the core and pelvic floor, while releasing accumulated tension from caring for your baby.
Practice tips:
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Start gently and allow your body time to heal before progressing.
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Reconnect with your breath to stay in tune with your body’s needs.
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Focus on deep core activation and pelvic floor engagement.
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Release tension in the neck, shoulders, and back.
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Make active recovery a priority.
Helpful exercises:
Pelvic Tilts with Diaphragmatic Breath: Lying on your back with knees bent, inhale to feel your belly and ribcage gently expand in all directions like a balloon, completely softening the pelvic floor. Exhale to gently engage the pelvic floor, draw your deep core in and up, and tilt your pelvis toward your face to safely rebuild foundational strength.
Gentle Open Twists (Marichyasana C - open variation): Sitting tall with one knee bent, twist gently toward your open side to avoid straining your healing core. This safely releases upper back and neck tension from carrying your baby. Inhale to find length through your spine, and exhale to softly settle into the twist without pulling yourself deeper.
Extended Puppy Pose (Uttana Shishosana): A restorative counter-stretch to the forward-rounding posture of early motherhood. From hands and knees, walk your hands forward and let your chest and forehead melt toward the mat, keeping your hips stacked directly over your knees. Inhale to expand the back of your ribcage, and exhale to release built-up tension in your shoulders, neck, and upper back.
“Let go of the pressure to ‘bounce back,’” Raisa shares. “I underestimated postpartum recovery at first, and rebuilt my practice step-by-step. Now, I no longer look back at my 'old practice.' Instead, I move with gratitude for the wisdom gained, embracing that some days are stronger than others.”
Breath and Awareness as Your Foundation
Breath is central to both pre- and postnatal yoga. It supports the nervous system, helps regulate stress, and creates a deeper connection to your body's capabilities.
“Pregnancy and early motherhood demand so much of you,” Raisa says. “Learning to harness your breath teaches you to stay grounded throughout each phase, especially childbirth itself.”
Listening to Your Body
Each day will feel different. Learning to adjust, dial up the intensity, or pause to rest is the core of the practice.
“Trust your body,” Raisa encourages. “It will tell you what it needs, whether that is a seated meditation or a strong, dynamic flow.”
A Practice That Grows With You
Prenatal and postnatal yoga are not about holding on to who you were before. The practice offers a beautiful opportunity to reconnect with your body as it is now, with all the maternal power you’ve gained in the process. With time, patience, and care, your mat becomes a steady place to rebuild strength, find balance, and feel empowered through change.
Baby and Me Yoga: 30 Minute Practice with Raisa
Connect with Raisa
Website: navayoga.io
Instagram: @navayoga.io
Learn more from Raisa in her Teacher Spotlight on Manduka Mag.
