Pregnancy is an amazing experience, but it can bring its share of aches and pains. Prenatal yoga can be an effective and enjoyable way to address symptoms like lower back pain and nausea.
It may also improve your sleep, reduce stress and anxiety, and increase strength and flexibility during childbirth. The best part? With the right video, you won’t even need to leave the house.
Healthline gathered the year’s best prenatal yoga videos so you can enjoy all the benefits from the comfort of your own home.
Consult your doctor, then choose a video to get started.
Prenatal Yoga for Beginners
Certified prenatal yoga teacher Sarah Beth shares this 10-minute prenatal yoga flow for women in all three trimesters. It’s simple but effective, with practical modifications that accommodate a growing belly.
Gentle Prenatal Morning Yoga Routine
This 30-minute prenatal yoga session from Brett Larkin is a gentle way to stretch on those stiff mornings. Follow the poses to release tension from your neck and shoulders and to open your hips and lower back.
60-Minute Prenatal Yoga Flow with Andrea Bogart
Yogi Andrea Bogart leads this 60-minute prenatal yoga flow. It’s a calming, gentle practice that involves movement and mindfulness. Andrea explains and demonstrates how to listen to your body, connect with your breathing, and move at your own pace.
15-Minute Prenatal Yoga Standing Flow Workout
Lengthen, stretch, and strengthen your body during pregnancy with this 15-minute workout from BodyFit by Amy. The routine incorporates yoga and yoga-inspired moves performed from a standing position. Move through the exercises slowly to work and relax muscles in a manner safe for pregnancy. Plus, follow modifications to suit your fitness level.
Prenatal Morning Yoga Routine
Sarah Beth’s 20-minute prenatal morning yoga routine is a wonderful way to wake up, reduce aches and pains, and promote flexibility. It’s designed to be safe for women in all trimesters, and the simple flow is easy to follow.
Pregnancy Yoga for Sciatica and Low Back Pain
Sciatica and low back pain are common complaints during pregnancy, and this class from Pregnancy and Postpartum TV is designed to address them both. Follow the poses to help relieve pressure on the sciatic nerve, reduce back pain, and promote relaxation.
First Time Ever Prenatal Yoga Routine
If you’ve never tried yoga before, this is a great place to begin. Yogi Brett Larkin guides a prenatal yoga beginner through a relaxing flow designed to promote breathing and relaxation while also opening the back and pelvis.
Pregnancy Yoga – Evening Calming Yoga
Sarah Hunt leads an easy yoga sequence designed to help you unwind at the end of the day. The flow is relaxed and calming, with clear directions that are easy to follow.
Prenatal Morning Yoga
Yogi Tim Senesi — trained by prenatal yoga expert Anna Delury — guides this healing, therapeutic yoga class. He’s accompanied by a pregnant practitioner who demonstrates the poses, while Tim offers directions and modifications.
First Trimester Pregnancy Yoga for Exhaustion
Combat first-trimester exhaustion with this 10-minute prenatal yoga flow. The poses are designed to help open the heart, lungs, and hips, improve breathing, and make room for your expanding belly. Bettina created the video with the first trimester in mind, but the practice is safe for any stage of pregnancy.
Top 10 Prenatal Stretches
Learn 10 of the most relaxing and effective stretches in this full-length prenatal routine from Ashley Keller. It’s designed to be safe for all trimesters, and you’ll learn poses that reduce sciatica and leg cramps, open the pelvis, ease ligament pain, and help prepare the body for labor.
Third Trimester Pregnancy Yoga
This yoga class was designed for the third trimester, but it’s suitable for all stages of pregnancy. In just 20 minutes, Bettina shares poses and modifications to help you calm your mind, focus on your breathing, and connect with your growing baby.
10-Minute Prenatal Seated Yoga Stretch
This prenatal flow is short and sweet — just 10 minutes of seated yoga-inspired work for women in all stages of pregnancy. Strengthen and stretch your body with Amy as she guides you through these gentle, effective poses.
30-Minute Prenatal Yoga + Gentle Core Fitness
Embrace your changing body with this 30-minute yoga practice. The routine from FemFusion Fitness includes a short guided meditation to channel your mind, an all-level yoga flow, and gentle core strengthening.
Prenatal Yoga for Beginners
Follow Riki Jones through a 20-minute sequence for any stage of pregnancy. The gentle flow is designed to relieve symptoms like morning sickness while also relieving stress, tension, and back pain.
If you want to nominate a video for this list, email us at firstname.lastname@example.org.
Jessica Timmons has been a freelance writer since 2007. She writes, edits, and consults for a great group of steady accounts and the occasional one-off project, all while juggling the busy lives of her four kids with her ever-accommodating husband. She loves weightlifting, really great lattes, and family time.