The Benefits of Pregnancy Yoga
Pregnancy is one of the most profound physical and emotional experiences a woman’s body will ever go through. The body changes faster than the mind can sometimes keep up with, and the nervous system already working overtime, needs more support than ever.
Pregnancy yoga offers something that very few other practices can: a space designed entirely around you and the life growing within you. Not to push harder or go further, but to move, breathe, rest and connect.
We spoke to Spritz Wellness founder Laura Colucci, a specialist prenatal yoga teacher based in west London, about what pregnancy yoga really offers beyond the stretching.
“Not only does yoga during pregnancy create space in the body, it also allows the mother to take time for herself — to be present and connect with the baby growing within.”
What is pregnancy yoga?
Pregnancy yoga is a gentle, adapted practice specifically designed for expectant mothers from 12 weeks to delivery and beyond. Classes are tailored to the changing needs of the pregnant body at each stage not a modification of a standard yoga class, but a practice built entirely from the ground up with pregnancy in mind.
As physical therapist and yoga scholar Judith Hanson Lasater describes it: pregnancy yoga helps a mother to stay flexible and healthy throughout the pregnancy, remain present during the challenges of labour and delivery, and care for herself during the postpartum period.
The benefits of pregnancy yoga
The benefits are physical, mental and deeply practical many of the tools learned in pregnancy yoga are used directly during labour and postpartum recovery.
01
Physical Relief
Relieves tension in the lower back, hips, chest, upper back, neck and shoulders — the areas most affected by the physical changes of pregnancy.
02
Reduced Swelling
Gentle movement aids in releasing swelling in the feet and legs and reduces overall water retention — a common and uncomfortable symptom in the second and third trimester.
03
Breathwork for Labour
Pranayama techniques cultivate an awareness of the breath that becomes an invaluable tool during labour — reducing fear and supporting the body’s natural process.
04
Strength & Pelvic Floor
Targeted postures and pelvic floor strengthening build the physical strength needed to carry pregnancy comfortably and recover more easily postpartum.
05
Mental Wellbeing
Time to be present, to connect with the baby, and to step away from the mental load of pregnancy. A rare and necessary space that belongs entirely to mother and baby.
06
Rest & Restoration
Every class ends with restorative postures designed to leave you rested and rejuvenated — supported by props, bolsters and blankets for maximum comfort.
What to expect in a pregnancy yoga class
Gentle flow of postures
A flowing sequence of yoga postures adapted for the pregnant body, creating space in the hips, pelvis, back and shoulders while maintaining mobility and strength. Classes are gentle by design: restorative enough to rebuild energy while still creating the openness the body needs as it changes.
Pranayama — breathwork
Breathing exercises are woven throughout the class, teaching techniques that directly support labour preparation. Learning to use the breath as an anchor during intensity is one of the most powerful skills pregnancy yoga offers and one of the most directly useful in the birth room.
Pelvic floor work
Targeted pelvic floor strengthening is included in every class — often the area most neglected and most needed during and after pregnancy. Strengthening this area supports the body during labour and significantly improves postpartum recovery.
Restorative practice
Every class closes with supported restorative postures using blankets, bolsters and props to allow the body to fully release. The nervous system receives the signal that it is safe to rest, and most women leave feeling lighter than when they arrived.
From the teacher
“I practised yoga throughout both of my pregnancies and it benefited me both physically and mentally. That personal experience inspired me to teach antenatal yoga — to share the wonderful benefits I discovered and to give other mothers the same space I found so valuable.”
“Classes are from 12 weeks to delivery and beyond. They are tailored to individual needs and designed to create space in the changing body, while giving each mother time to be present and connect with the baby growing within.”
Laura Colucci — Prenatal Yoga Teacher, West LondonIs pregnancy yoga suitable for beginners?
Completely. Pregnancy yoga classes are designed for all levels of experience — from complete beginners to regular practitioners. The practice is adapted to where you are in your pregnancy, not where you were before it. Many women come to yoga for the first time during pregnancy and find it becomes one of the most valuable parts of their week.
When can I start?
Most teachers, including Laura, recommend beginning from 12 weeks (or after your first scan). Classes continue safely through to delivery, with postures and sequences adapted for each trimester. The third trimester is often when women find yoga most valuable when the body needs the most support and rest is the hardest to come by.
Pregnancy yoga and aromatherapy
Creating the ritual around the practice
At Spritz Wellness, we know that the rituals surrounding a practice matter as much as the practice itself. Creating a calm, sensory environment — a rolled mat, natural aromatherapy, a quiet space signals to the nervous system that this time is intentional.
Our Aromatherapy Eye Pillow is loved by yoga teachers and practitioners for exactly this reason. Placed over the eyes during savasana, the gentle weight and lavender scent deepen the experience of stillness in a way that is hard to describe but immediately felt. Safe and natural throughout pregnancy.
Shop Aromatherapy Eye Pillows →Two ways to begin
Join Laura Colucci’s weekly pregnancy yoga class at Triyoga Chelsea or online — and pair your practice with Spritz Wellness aromatherapy for a complete prenatal wellness ritual.
