Prenatal Yoga · Strong, Graceful, at Peace
A small, quiet moment each day for you and your little one to breathe slowly together.
Guided by a Yên's Yoga instructor, together with Momby · 17 sessions · 3 h 52 min
Pregnancy is nine months of your body quietly doing something extraordinary: making room, holding and growing a tiny new life. There will be days of tired shoulders, a heavy back and restless sleep — and you deserve a little time that is only for you.
Momby and a Yên's Yoga instructor put together sessions for each stage: calming breath and gentle stretches in the first trimester, then pelvic floor, leg strength and sun salutations in the second. Each session runs 4 to 25 minutes and can be done at home, on a mat or even in bed.
You don't need to be flexible, and you don't need to do them all. Just roll out a mat, take one deep breath, and remember that every slow breath you take is a gentle lullaby for your baby.
Getting started
Common pregnancy changes and how prenatal yoga helps
A gentle first listen: why your body changes in pregnancy, and how prenatal yoga can support you.
What to avoid before practising prenatal yoga at home
Four minutes to set up your space and clothing and learn the general precautions, so every session feels safe.
First trimester
Relaxing breathwork for pregnancy
The foundation of every session: slow, deep breathing to help you settle whenever you feel tired or anxious.
Side stretches and chest opening for easier breathing
Stretches along both sides of the torso and through the chest, so each breath feels fuller and lighter.
Yin Yoga for tired, low-energy days
Slow, long-held, soft poses — for the days you only want to lie down but still want to care for your body a little.
Lengthening and releasing tight muscles
A sequence to release the muscles that tend to tighten as your body begins to change.
Easing the neck, shoulders, spine and lower back
For mums who sit a lot: loosen the neck and shoulders and keep the spine and lower back supple.
Strengthening the pelvic floor
Gentle exercises to feel and strengthen your pelvic floor — the muscles that hold your baby throughout pregnancy.
Rest and relief for the lower back
A slow sequence to help your lower back feel less tired and more comfortable.
Hip opening and pelvic floor stretches
Gentle hip opening and stretching to round off the first-trimester series calmly.
Second trimester
Activating and strengthening the pelvic floor
As your bump grows, your pelvic floor needs more care — this session helps you connect with and strengthen it.
Building strength in your legs
Your legs carry your baby too, every day: a sequence to make each step steadier.
In-bed poses for a restful night
Eight minutes in your own bed before sleep, so your body loosens and your mind settles.
Easing pelvic discomfort
A sequence for the days your pelvis feels heavy and uncomfortable.
Sun salutations for pregnancy
Sun salutations adapted for pregnancy — a bright, fresh way to wake your body each morning.
Vinyasa sun salutations: strength and flexibility
Once sun salutations feel familiar, this Vinyasa flow links each movement to your breath for more strength and flexibility.
Daily calm
Meditation for pregnancy: settle and connect with your baby
Seven slow minutes of meditation, lovely before bed — to quiet your mind and talk softly with your baby.
In the Momby app you can tick off sessions and episodes — and Momby highlights the ones that suit your week of pregnancy.