Training for Pregnancy: How to Prep Your Body for Having a Baby
Aug 16, 2022

Reading time 3 min.

What’s Inside?

  • Why Prenatal Yoga?
  • Who Should and Should not Attend Prenatal Yoga TTC
  • How To Prep Pregnant Women for Prenatal Yoga TTC
  • Asanas to Practice in Prenatal Yoga TTC
  • Prenatal Yoga TTC at Arhanta Yoga

Pregnancy Yoga is trending now. Unlike older generations, young moms are keener on their workouts and physical and mental health. Yoga provides holistic health benefits and recovers fast after delivery. Prenatal Yoga might also prepare for a safe labor and promote the baby's health. This article essay various aspects of Pregnancy Yoga and Prenatal Yoga Teacher Training.

Why Prenatal Yoga?

Pregnancy yoga is a yoga practice consisting of a mix of specific asanas, pranayama exercises, and relaxation techniques put together so that pregnant women can still benefit from yoga and achieve a stage of balance, self-awareness, physical strength, and mental peace. The poses can be both dynamic and relaxing during this stage.

Who Should and Should not Attend Prenatal Yoga TTC

Learning Pregannacy Yoga teaches you to suit your yoga poses according to each stage of pregnancy. Ideally, anyone can start practicing yoga poses from the first trimester only provided approval from your

Gynecologist. Every pregnant woman in good health can attend whereas pregnant ladies undergoing special medical treatments or on a prescribed forced rest should not attend. Pregnant women with special physical conditions are also not recommended.

How To Prep Pregnant Women for Prenatal Yoga TTC

The first and foremost thing is to make them aware of their body and its changes. Every little change should be noted and understood completely. A Prenatal Yoga Teacher should be able to make their students imagine the life growing inside them. Make them accept their feelings and adapt to the changing, be it personal or professional in them.

Safety Precautions during the first trimester: In this trimester, the foundation of yoga practice such as easy asanas, Surya Namaskar, and breathing exercises should be taught. You have to avoid strong asanas.

Safety Precautions during the second trimester: Compared to the first and third, this is the best part. Practice visualizations and Yoga Nidra.

Safety Precautions during the third trimester: Asanas should be modified according to body type, reduce the number of positions, calm your mind and pick asanas which is really effective.

Asanas to Practice in Prenatal Yoga TTC


Tadasana or Mountain Pose is a standing pose that improves your standing posture.

• Stand with the feet parallel, feet slightly apart, Hands alongside your bod
• Inhale deeply and raise your arms upwards interlocking your fingers.
• Raise your heels and stand on your toes.
• Place your body weight on your toes and stretch out your shoulders, arms, and chest up.
• Exhale and return to the starting position.

Utthita trikonasana

Also known as the Extended Triangle pose is a standing asana.

• Move your feet and extend your arms
• Exhale and bend your body at the hip joint, extending to the side over the right leg
• Reach your right arm down to your right foot and slowly touch your ankle.
• Keep your left arm extending upwards. forming a straight, vertical line with your arms and shoulders.
• Turn your head and look up.
• Hold for a few seconds and return back to the standing position.


Marjaryasana or Cat Pose is a simple stretching pose.

• Start with the Tabletop position, hands shoulder-width distance, hips above your knees.
• Exhale and draw your belly in and up.
• Drop your head and tailbone and round your spine up
• To finish, return to a neutral spine

**Malasana **

Malasana or Garland Pose is squatting asanas that open the hips and groins.

• Squat with your feet and place arms inside your knees and palms forming Anjali Mudra
• Spine straight, your butt moving toward the floor, and your shoulders relaxed away from your ears.
• Stay here for a few breaths. straighten the legs to come out.
• Repeat the pose.


Dandasana or Staff Pose is a sitting asana.

• Sit on the floor with your legs extended straight in front of you.
• Place the hands slightly behind the hips
• Inhale as you press down through the hands and lift the lower back
• Draw the shoulders back and down. Exhale and pull the lower abdominal muscles in.
• Inhale to lengthen your spine
• Hold the posture for 5–10 breaths.

Prenatal Yoga TTC at Arhanta Yoga

Arhanta Yoga offers Prenatal Yoga teacher training for 85 hours. Since this is an online course, people can complete the course at their own pace. This premium online course is created by Lucia Seglie, a known yoga teacher and yoga entrepreneur with 10 years of teaching experience. After the successful completion of the program, you can start teaching Prenatal Yoga all over the world. The course is accredited by Yoga Alliance and all major yoga federations.

The course covers major areas like Pregnancy Yoga benefits, preparing class materials & use of props, fundamentals of pregnancy-specific anatomy, advanced adjustments for pregnancy asanas, building classes for different body types, asana modifications, and variations, safety guidelines for specific pregnancy issues, advanced sequencing, hands-on assists during pregnancy, special relaxation & breathing exercises and business aspects of Prenatal Yoga.

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