Prenatal & Postnatal Yoga Teacher Training

How the body changes through each trimester and the implications for yoga practice.

• Trimester-by-trimester changes: uterus, abdominal wall, pelvic floor and diaphragm
• Hormonal changes: relaxin, progesterone, oestrogen — effects on joints and ligaments
• Cardiovascular changes: increased blood volume, heart rate and blood pressure in pregnancy
• Common discomforts: morning sickness, back pain, sciatica and symphysis pubis dysfunction
• Diastasis recti: understanding abdominal separation, assessment and safe management
• Postural changes: lordosis, thoracic kyphosis — implications for yoga teaching

Safe, effective asana for each stage of pregnancy with detailed modifications.

• First trimester guidelines: energy conservation, nausea management and cautious inversions
• Second trimester: building strength and stability, hip opening and using modifications
• Third trimester: comfort poses, breath space and preparing the body for birth
• 80+ prenatal asana modifications: wall, chairs, bolsters and blocks
• Contraindicated poses in pregnancy: deep twists, prone postures, supine after first trimester
• Partner yoga poses: back support and hip opening with a partner or birth companion

The pelvic floor across the full perinatal journey — from pregnancy to recovery.

• Detailed anatomy of the pelvic floor: three layers, muscles and organs supported
• Pelvic floor in pregnancy: how the growing uterus affects pelvic floor function
• Mula Bandha and the pelvic floor: similarities, differences and safe engagement cues
• Pelvic floor dysfunction: hypertonic vs. hypotonic — different approaches needed
• Postpartum pelvic floor rehabilitation: progressive exercises and return-to-activity timeline
• Teaching pelvic floor awareness: cueing, imagery and individual variation

Breath as a tool for pregnancy comfort, pain management and birth preparation.

• Pranayama adaptations in pregnancy: avoid Kapalabhati, Bhastrika and breath retentions
• Nurturing breath: simple diaphragmatic breathing for anxiety and discomfort
• Labour breathing techniques: slow-paced, patterned and Lamaze approaches
• Ujjayi breath for pain management during contractions
• Stages of labour: Latent, Active, Transition, Pushing — yogic approaches at each stage
• Yoga Nidra and visualisation for birth: reducing fear and building birth confidence

Mind-body practices connecting mother and child through the Ayurvedic tradition.

• Meditation adaptations for pregnancy: props for comfort and mental anchors
• Yoga Nidra for pregnancy: Sankalpa setting, body awareness and baby visualisation
• Garbha Sanskar: mantra, music, meditation and conscious communication with the unborn child
• Chakra visualisation during pregnancy: connecting with the child through energy awareness
• Ayurvedic principles for prenatal care: foods, daily routine and seasonal practices
• Emotional wellbeing: anxiety, body image, fear of birth and bonding with the unborn

Supporting the mother through recovery and the baby through early development.

• The Fourth Trimester: understanding the postnatal period and matrescence
• Postpartum sequencing: gentle core rehabilitation, pelvic floor retraining and energy restoration
• When to return to yoga: medical guidelines and listening to the body
• Common postpartum conditions: diastasis recti, SPD, postpartum depression — adaptations
• Baby-and-me yoga: age-appropriate massage, bonding through movement and incorporating baby
• Breastfeeding-friendly postures: chest openers, thoracic mobility and shoulder comfort

Legal, ethical and practical foundations for teaching prenatal yoga professionally.

• Legal and liability considerations for teaching prenatal yoga in India and internationally
• Creating a safe class environment: floor surfaces, temperature, access to water
• Sequencing prenatal classes: warm-up, standing, seated, relaxation — timing and flow
• Intake forms, health screening and when to refer to healthcare professionals
• Building community: prenatal yoga as a social support network for expectant mothers
• Practicum: teach two full prenatal classes under supervision with structured feedback