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350 Hour Module 13 Pre and Post Natal Yoga
Pre and Post Natal Yoga- Module 13
Module 13 Competencies
1
COMPETENCY 1: Human Systems
Competency statement: "Describe principles of human systems as applied to teaching yoga"
Relevant content covered in this module:
- Review and deepen the knowledge of human systems for specific life stages (pregnancy and postpartum)
- Describe structural anatomy and functional physiology for different life-stages
- Describe the benefits and contraindications of key yoga practices for specific groups (prenatal and postnatal)
- Evaluate factors for specific groups and apply knowledge of human systems to inform safe practice including need for referrals
2
COMPETENCY 2: Class Design
Competency statement: "Design and plan a yoga class as per the scope of practice"
Relevant content covered in this module:
- Write objectives for specific groups (prenatal and postnatal populations)
- Develop class plans for these groups
- Interpret information gathered through intake and feedback processes
- Develop class plans that feature coherency and balance
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Level 1 Competencies
Registered Level 1 Teacher — Pre & Postnatal Yoga Application
The following pages provide a reference overview of how this module maps to the Yoga Australia Registered Level 1 Teacher competency framework. This is provided for your understanding only — to help you see where Module 13 sits within your broader training journey.
All assessment requirements are fully outlined within your three Assessment Workbooks. No additional tasks are required beyond what is specified there. The competency pages that follow are a contextual guide, not an additional assessment.
Conceptual Knowledge Assessment and Activities
Workbook 1 — Final 350-Hour Conceptual Knowledge Assessment | Graded: Competent (C) / Not Yet Competent (NYC)
Human Systems
Describe principles of human systems as applied to teaching yoga
- Content Focus: Structural anatomy & functional physiology for pregnancy/postpartum; risk factors for prenatal/postnatal clients; contraindications and referral pathways
- Learning Activities: Map anatomical changes across trimesters; identify 5 potential risk factors for a third-trimester client; discuss how each body system impacts yoga practice
- Assessment: Formative Assessment — Prenatal Participant Third Trimester. Identify 5 potential needs and 5 potential risk factors for a third-trimester prenatal participant; describe at least 2 referral scenarios.
Assessed across 4 criteria: Identification of Needs, Identification of Risk Factors, Referral Considerations, and Application of Human Systems Knowledge.
Also includes 20 Module 13 Multiple Choice Questions covering pregnancy physiology, contraindications, diastasis recti, pelvic floor, postpartum recovery, and postpartum depression.
Class Design
Design and plan a yoga class as per the scope of practice
- Content Focus: Write objectives for prenatal/postnatal groups; develop class plans with coherence and balance; integrate learning style strategies
- Learning Activities: Modify a plan for a prenatal client; discuss elements of class plans for common health conditions; look at two sources and make a one-page summary of how people learn yoga
- Assessment: Formative Assessment — Class Design Competency. Design and plan a yoga class for a prenatal or postnatal group. Must include: chosen condition and target group, measurable class objective, full class structure with asana sequence, cueing notes, and modifications, explanation of how the class includes participants with the condition, and reflection on observation and feedback.
Assessed as Competent / Not Yet Competent across 4 criteria.
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Level 1 Competencies
Registered Level 1 Teacher — Pre & Postnatal Yoga Application
Procedural Skills Assessment
Manual 2 — Procedural Workbook | Graded: Competent (C) / Not Yet Competent (NYC)
Techniques & Practices
Incorporate safe technique, alignment, sequencing and variations for specific groups
- Content Focus: Safe modifications for prenatal/postnatal clients; identifying and minimising risk; balanced and coherent sequences for pregnancy and postpartum
- Learning Activities: Demonstrate modifications for two common prenatal conditions; illustrate how you would cue a specific asana during pregnancy; review safety adjustments with a peer
- Assessment: Formative Assessment — Techniques & Practices. Choose one common prenatal/postnatal condition and recommend variations, modifications and props in an annotated class plan. Must include 2 hands-on and 2 self-adjustments per modification. Demonstrates safe technique, alignment, sequencing, and risk minimisation for specific groups.
Assessed as Competent / Not Yet Competent.
Teaching Methodology
Teach classes with observational skills, balance and ability to modify for individual and group needs
- Content Focus: Design class plans for prenatal and postnatal groups; demonstrate balance and coherence; develop strong observational skills and appropriate reactions
- Learning Activities: Demonstrate how to modify a class plan for common prenatal conditions; deliver a class with modifications including verbal cues for a given condition
- Assessment: Formative Assessment — Teaching Methodology. Design and deliver (or plan) a prenatal or postnatal yoga class demonstrating observational skills, balance, and ability to modify for individual and group needs. Assessed across 8 criteria including: class sequencing, breath/pranayama selection, verbal cueing, props & modifications, observational skills, and overall teaching presence.
Assessed as Competent / Not Yet Competent.
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Level 1 Competencies
Registered Level 1 Teacher — Pre & Postnatal Yoga Application
Professional Practice Assessment
Workbook 2 — 350-Hour Professional Practice Assessment Workbook | Graded: Competent (C) / Not Yet Competent (NYC)
Scope of Practice
Articulate the scope of professional practice of your knowledge and skills
- Content Focus: Key factors in establishing and maintaining client relationships; articulate changes to scope of teaching practice; identify referral network
- Learning Activities: Articulate the scope of what you are qualified to teach in prenatal/postnatal yoga; identify situations requiring referral; analyse case studies of client issues
- Assessment: Scope of Practice Case Study — Identifying When to Refer (150–200 words). Read a case study and identify situations requiring referral to other professionals. Demonstrate understanding of scope of practice as a Level 1 teacher when working with prenatal/postnatal clients. Assessed as Competent / Not Yet Competent.
Communication
Manage interactions with participants, peers and other professionals
- Content Focus: Flexible and inclusive communication to collect relevant information; maintain professional integrity and boundaries; select appropriate communication modes
- Learning Activities: Design or adapt an intake form for prenatal clients and interrogate it for inclusiveness; role play an interview with a prospective prenatal participant; use verbal and non-verbal communication to display compassion
Assessed as Competent/Not Yet Competent
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Cross-Reference Guide — Your Training Manuals
How Module 13 connects to your Asana Manual and Procedural Workbook (Manual 2)
This module does not exist in isolation. The content here builds directly on what you have already studied in your Asana Manual and is applied practically in your Manual 2 Procedural Workbook sessions. Use this guide to connect the theory in Module 13 with the practical sessions you attend on Saturdays and the asanas you are already learning.
Module 13 Practical Sessions — What Happens on Saturdays
Procedural 10 — Sat 8 Aug 2026
Prenatal Yoga Foundations
Pregnancy physiology and trimester-specific considerations. Safe and contraindicated poses.
Prenatal breathing techniques and relaxation.
Modifications for common pregnancy discomforts.
Creating supportive class environments.
Reference: Manual 2, pages 51–57 | This Module 13 card deck
Procedural 12 — Sat 22 Aug 2026
Prenatal Yoga: Applied Teaching Practice
Prenatal sequencing for each trimester.
Recognising conditions outside scope of practice and medical clearances.
Partner-assisted prenatal yoga. Birth preparation practices.
Practical teaching: leading a prenatal yoga class segment.
Reference: Manual 2, pages 58–77 | This Module 13 card deck
Procedural 14 — Sat 5 Sep 2026
Postnatal Yoga: Recovery & Rebuilding
Postnatal physiology and recovery timelines.
Diastasis recti assessment and safe core rehabilitation.
Postnatal yoga sequencing. Pelvic floor awareness and strengthening.
Supporting new mothers emotionally.
Reference: Manual 2, pages 78–99 | This Module 13 card deck
Procedural 16 — Sat 19 Sep 2026
Pre & Post Natal Yoga: Integration & Assessment
Postnatal sequencing including baby-friendly classes.
Breastfeeding-friendly modifications. Creating inclusive class environments.
Module 13 practical assessment preparation.
Integration of principles into professional teaching practice.
Reference: Manual 2, pages 90–100 | This Module 13 card deck
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Asana Cross-Reference — Pregnancy Safety Guide (Page 1 of 6)
Pranayama (Asanas 1–5) & Standing Poses (Asanas 6–10)
The following cross-reference covers all 60 asanas from the Yoga Australia Asana Manual. Each entry indicates whether the asana is safe, requires modification, or is contraindicated during pregnancy, along with the key modification and reason. Use this alongside your Asana Manual teaching cues.
Asana # & Name | Safe in Pregnancy? | Key Modification | Why | |
#1 Nadi Shodhana Pranayama | ✅ Safe all trimesters | Omit all breath retention (Kumbhaka) | Retention reduces oxygen supply to baby | |
#2 Ujjayi Pranayama | ✅ Safe all trimesters | Softer, gentler than standard practice | Excellent for labour pain management | |
#3 Kapalabhati Pranayama | ❌ Contraindicated | Do not teach to pregnant clients | Forceful abdominal contractions increase intra-abdominal pressure | |
#4 Bhramari Pranayama | ✅ Safe all trimesters | Standard practice — no modifications needed | Vibration calms nervous system; excellent for anxiety and labour | |
#5 Dirga Pranayama | ✅ Safe all trimesters | In T3, focus on rib/chest expansion as belly space reduces | Increases oxygen to mother and baby; excellent labour preparation | |
#6 Tadasana | ✅ Safe all trimesters | Widen stance for stability; use wall in T3 | Grounding and postural awareness; counteracts lumbar lordosis | |
#7 Eka Hasta Parsva Bhanga | ✅ Safe all trimesters | Reduce range of motion in T3; use wall for support | Gentle lateral stretch; safe with modifications throughout | |
#8 Virabhadrasana I | ✅ Safe all trimesters | Shorter stance; hands on hips if arms overhead causes dizziness | Builds leg strength; supports changing posture | |
#9 Virabhadrasana II | ✅ Safe all trimesters | Wider stance; shorter hold; wall support in T3 | Strengthens legs; improves circulation; reduces restless legs | |
#10 Trikonasana | ✅ With modification | Hand to block inside front leg; gaze down; no deep twist | Creates space for belly; avoid compressing abdomen |
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Asana Cross-Reference — Pregnancy Safety Guide (Page 2 of 6)
Standing Poses (Asanas 11–15) & Balancing Poses (Asanas 16–20)
Asana # & Name | Safe in Pregnancy? | Key Modification | Why | |
#11 Utkata Konasana (Goddess) | ✅ Safe all trimesters | Shallower squat in T3; wall support; avoid with SPD | Opens pelvis; excellent birth preparation; pelvic floor awareness | |
#12 Adho Mukha Svanasana | ✅ With modification | Hands on chair in T2–T3; wider stance; bend knees | Relieves back pain; encourages baby into anterior position | |
#13 Utkatasana (Chair) | ✅ With modification | Shallower squat; hands on hips; avoid in late T3 | Strengthens legs; avoid deep squat as belly grows | |
#14 Anjaneyasana (Low Lunge) | ✅ With modification | Avoid deep lunge in T3; use blanket under back knee | Stretches hip flexors; relieves lower back tension | |
#15 Skandasana (Side Lunge) | ⚠️ Use caution | Reduce depth significantly; wall support; avoid in T3 | Balance compromised; wide lateral stance increases fall risk | |
#16 Virabhadrasana III | ⚠️ Use caution | Wall support essential; reduce hold time; avoid in T3 | Balance significantly compromised; fall risk increases | |
#17 Dandayamana Bharmanasana (Bird Dog) | ✅ Safe all trimesters | Standard practice; excellent for spinal stability in pregnancy | Strengthens deep spinal stabilisers; safe and beneficial throughout | |
#18 Ardha Chandrasana (Half Moon) | ⚠️ Use caution | Wall support essential; block under lower hand; avoid in T3 | Balance significantly compromised; fall risk increases | |
#19 Parivrtta Parsvakonasana | ❌ Contraindicated | Replace with open lunge; no deep twists in pregnancy | Deep twist compresses abdomen and uterus | |
#20 Bakasana (Crow) | ❌ Contraindicated | Do not teach to pregnant clients | Compresses abdomen; fall risk; requires intense core engagement |
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Asana Cross-Reference — Pregnancy Safety Guide (Page 3 of 6)
Balancing Poses (Asanas 21–23) & Backbending Poses (Asanas 24–28) & Forward Bending (Asanas 29–30)
Asana # & Name | Safe in Pregnancy? | Key Modification | Why | |
#21 Vrksasana (Tree) | ✅ With modification | Foot to ankle or calf only; wall support always | Balance compromised; never foot to knee; wall essential from T2 | |
#22 Natarajasana (Lord of the Dance) | ❌ Contraindicated from T2 | Replace with standing quad stretch at wall from T2 | Balance severely compromised; fall risk; deep backbend unsafe | |
#23 Urdhva Prasarita Eka Padasana (Standing Split) | ❌ Contraindicated from T2 | Replace with supported standing forward fold | Full inversion; balance compromised; fall risk | |
#24 Setu Bandhasana (Bridge) | ✅ With modification | Supported with block under sacrum after T1; avoid in late T3 | Gentle backbend; opens hip flexors; pelvic floor awareness | |
#25 Urdhva Mukha Svanasana / Bhujangasana (Cobra) | ❌ Contraindicated from T2 | Replace with Sphinx on forearms or Cat-Cow | Direct pressure on abdomen and uterus | |
#26 Matsyasana (Fish) | ❌ Contraindicated from T2 | Replace with supported chest opener on bolster | Supine position contraindicated after 20 weeks; neck extension risk | |
#27 Dhanurasana (Bow) | ❌ Contraindicated | Do not teach to pregnant clients | Prone position; direct abdominal compression | |
#28 Ustrasana (Camel) | ❌ Contraindicated | Replace with gentle supported backbend | Overstretches abdominal wall; risk of diastasis recti | |
#29 Parsvottanasana (Pyramid) | ✅ With modification | Widen stance; hands on blocks; avoid deep fold in T3 | Hip flexor stretch; avoid compressing belly in forward fold | |
#30 Paschimottanasana | ✅ With modification | Feet wide apart for belly space; bolster on lap; no deep fold | Hinge from hips; avoid belly compression |
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Asana Cross-Reference — Pregnancy Safety Guide (Page 4 of 6)
Forward Bending Poses (Asanas 31–36) & Core Poses (Asanas 37–40)
Asana # & Name | Safe in Pregnancy? | Key Modification | Why | |
#31 Janu Sirsasana | ✅ With modification | Feet wide; bolster on lap; no deep fold; avoid in late T3 | Gentle hamstring stretch; avoid belly compression | |
#32 Uttanasana (Standing Forward Bend) | ✅ With modification | Feet wide; hands on blocks; avoid full fold in T3 | Mild inversion; relieves back pain; avoid belly compression | |
#33 Prasarita Padottanasana (Wide-Legged Forward Bend) | ✅ With modification | Hands on blocks; avoid full fold in T3; excellent prenatal pose | Wide stance creates belly space; relieves back tension | |
#34 Upavistha Konasana (Wide-Angled Seated Forward Bend) | ✅ With modification | Sit on blanket; stay upright in T3; no deep forward fold | Wide-legged position creates belly space; gentle hip opener | |
#35 Hasta Uttanasana (Back Bend) | ✅ With modification | Gentle thoracic extension only; avoid lumbar compression | Mild chest opener; safe when kept in upper back | |
#36 Eka Pada Rajakapotasana (Pigeon) | ✅ With modification | Bolster under front hip; stay upright; no forward fold in T3 | Excellent hip opener; relieves sciatic pain | |
#37 Phalakasana (Plank) | ⚠️ T1 only / modified | Wall plank or knees-down from T2; avoid long holds | Increases intra-abdominal pressure; avoid if diastasis present | |
#38 Chaturanga Dandasana | ❌ Contraindicated | Replace with step to child's pose | Extreme core load; compresses abdomen | |
#39 Vasisthasana (Side Plank) | ⚠️ T1 only / modified | Modified on knees from T2; avoid if diastasis present | Significant core load; increases intra-abdominal pressure | |
#40 Poorvottanasana (Upward Plank) | ❌ Contraindicated from T2 | Replace with supported chest opener | Prone-adjacent position; significant core load; fall risk |
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Asana Cross-Reference — Pregnancy Safety Guide (Page 5 of 6)
Hip Opening Poses (Asanas 41–44) & Twisting Poses (Asanas 45–46) & Inversions (Asanas 47–50)
Asana # & Name | Safe in Pregnancy? | Key Modification | Why | |
#41 Navasana (Boat) | ❌ Contraindicated | Do not teach to pregnant clients | Strong core compression; increases intra-abdominal pressure | |
#42 Kapotasana (Pigeon) | ✅ With modification | Bolster under hip; upright only in T3 | Deep hip opener; relieves sciatic nerve compression | |
#43 Kapotasana II (Sleeping Swan) | ✅ With modification | Bolster under hip and forehead; stay upright in T3 | Deep hip opener; restorative; excellent for sciatic relief | |
#44 Supta Virasana (Saddle) | ❌ Contraindicated from T2 | Replace with supported reclined bound angle on bolster | Supine position contraindicated after 20 weeks; deep quad stretch unsafe | |
#45 Ardha Matsyendrasana | ❌ Contraindicated | Replace with open seated twist | Deep twist compresses abdomen and uterus | |
#46 Supta Matsyendrasana | ✅ T1 only | Side-lying twist alternative from T2 | Supine contraindicated after 20 weeks | |
#47 Salamba Sarvangasana (Shoulder Stand) | ❌ Contraindicated | Replace with Viparita Karani (T1 only) or legs on bolster | Full inversion; fall risk; vena cava compression | |
#48 Halasana (Plow) | ❌ Contraindicated | Do not teach to pregnant clients | Full inversion; compresses abdomen; fall risk | |
#49 Salamba Sirsasana (Headstand) | ❌ Contraindicated | Do not teach to pregnant clients | Full inversion; fall risk; intracranial pressure | |
#50 Balasana (Child's Pose) | ✅ Safe all trimesters | Knees wide for belly space; bolster support | One of the most beneficial prenatal poses; relieves back pain |
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Asana Cross-Reference — Pregnancy Safety Guide (Page 6 of 6)
Restorative Poses (Asanas 51–54) & Seated Poses (Asanas 55–60)
Asana # & Name | Safe in Pregnancy? | Key Modification | Why | |
#51 Viparita Karani (Legs-Up-the-Wall) | ✅ T1 only | Avoid after 20 weeks; use legs on bolster instead | Mild inversion; safe in T1; contraindicated later | |
#52 Apanasana (Knee to Chest) | ✅ With modification | Single leg only from T2; gentle pressure only | Avoid compressing belly; single-leg version safe throughout | |
#53 Savasana (Corpse) | ⚠️ Modified from T2 | Left side-lying with bolster from 20 weeks; never flat supine | Vena cava compression risk when supine after 20 weeks | |
#54 Ananda Balasana (Happy Baby) | ⚠️ T1 only | Avoid from T2 — supine and compresses abdomen | Supine contraindicated after 20 weeks | |
#55 Dandasana (Staff) | ✅ Safe all trimesters | Sit on blanket; widen legs slightly in T3 | Excellent seated posture; safe and grounding throughout | |
#56 Parsva Upavistha Konasana Variation (Seated Wide-Legged Side Bend) | ✅ With modification | Reduce range of motion in T3; sit on blanket | Gentle lateral stretch; wide-legged base creates belly space | |
#57 Sukhasana (Easy Pose) | ✅ Safe all trimesters | Sit on blanket or bolster for comfort; excellent for pranayama | Ideal seated position for breathwork and meditation throughout pregnancy | |
#58 Parsva Sukhasana (Seated Side Bend) | ✅ Safe all trimesters | Reduce range of motion in T3; sit on blanket | Gentle lateral stretch; safe and beneficial throughout | |
#59 Garudasana (Seated Eagle) | ✅ Safe all trimesters | Standard seated version; excellent for shoulder tension | Relieves upper back and shoulder tension common in pregnancy | |
#60 Siddhasana (Accomplished) | ✅ Safe all trimesters | Sit on blanket or bolster; excellent for meditation and pranayama | Ideal meditative seat; grounding and calming throughout pregnancy |
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Managing Common Pregnancy Discomforts (Part 1 of 2)
Yoga solutions for the most common prenatal complaints — practical guidance for teachers
Pregnant clients will frequently arrive to class with physical discomforts that are entirely normal but require your awareness and response. The following conditions are the most common you will encounter. Understanding the cause helps you choose the right yoga response — and know when to refer.
Condition & Cause | Yoga Response — What to Include | What to Avoid | |
Lower Back Pain
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Sciatica
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Round Ligament Pain
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Nausea & Morning Sickness (primarily T1)
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Source: Manual 2 Procedural Workbook, Module 13 — Procedural 10, pages 54–57. Well Within Reach 350-Hour Yoga Teacher Training.
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Managing Common Pregnancy Discomforts (Part 2 of 2)
Yoga solutions for the most common prenatal complaints — practical guidance for teachers
Swelling / Oedema (primarily T3)
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Heartburn & Indigestion
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Insomnia & Anxiety
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Pelvic Girdle Pain (PGP) / Symphysis Pubis Dysfunction (SPD)
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Key Teaching Principle
When a student presents with any of these conditions, always ask: "Has your healthcare provider given you any specific restrictions?" Document what they tell you. If symptoms are severe or worsening, refer to their midwife, obstetrician, or a women's health physiotherapist. Your role is to support — not to diagnose or treat.
Source: Manual 2 Procedural Workbook, Module 13 — Procedural 10, pages 54–57. Well Within Reach 350-Hour Yoga Teacher Training.
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Pregnancy & Postpartum
Understanding the significant anatomical and physiological changes that occur during pregnancy and the postpartum period is absolutely essential for providing safe, effective, and supportive yoga instruction. This knowledge allows instructors to tailor practices that honour the body's adaptations, prevent injury, and promote well-being for prenatal and postnatal clients.
1. Hormonal Changes
2. Musculoskeletal Adaptations
3. Cardiovascular & Respiratory Adaptations
4. Pelvic Floor Changes & Recovery
5. Diastasis Recti & Abdominal Wall
6. Postpartum Recovery & Healing
1. Hormonal Changes During Pregnancy
What happens
During pregnancy, hormones like Relaxin increase joint laxity and soften ligaments, especially in the pelvis. Progesterone relaxes smooth muscles throughout the body, including blood vessel walls and the digestive tract. Estrogen contributes to increased blood volume and tissue elasticity.
Why it matters for yoga
The increased laxity from Relaxin means pregnant clients are more susceptible to overstretching and injury if not mindful of their range of motion. Poses requiring deep stretches or balancing may need modification to prioritise stability over flexibility.
How it affects the body
Leads to altered posture, potential for instability, back pain, and increased risk of sprains or strains if joints are hyperextended. Blood pressure can also fluctuate due to vascular relaxation.
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2. Musculoskeletal Adaptations
What happens
The growing uterus shifts the body's center of gravity forward, leading to increased lumbar lordosis (sway back) and compensatory thoracic kyphosis (rounded upper back). The pelvis often tilts anteriorly.
Why it matters for yoga
Yoga practice should focus on strengthening postural muscles, including glutes, upper back, and deep core (without compressing the abdomen), to counteract these changes. Gentle stretches for the hips and chest are beneficial, while deep backbends or unsupported inversions may be contraindicated.
How it affects the body
Can cause lower back pain, hip discomfort, changes in gait, and muscle imbalances throughout the spine and pelvis.
3. Cardiovascular & Respiratory Adaptations
Cardiovascular Changes
Blood volume increases significantly (30-50%), leading to increased cardiac output.
Respiratory Adaptations
The diaphragm is elevated by the growing uterus, causing changes in breathing mechanics (more shallow breathing).
Impact on Yoga Practice
Pregnant clients may experience shortness of breath or dizziness. Yoga practice should include modifications to avoid overheating, allow for sufficient rest, and focus on conscious, diaphragmatic breathing techniques to improve oxygenation and manage discomfort. Avoid prolonged holding of breath.
Effects on the Body
Increased workload on the heart, potential for orthostatic hypotension (dizziness upon standing), and reduced lung capacity, impacting endurance and energy levels.
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4. Pelvic Floor Changes & Recovery
What happens
The pelvic floor muscles support the growing uterus and baby, experiencing significant stretch and pressure during pregnancy and potentially trauma during vaginal birth. They can become weakened, overstretched, or hypertonic (overly tight).
Why it matters for yoga
Yoga can help both strengthen and release tension in the pelvic floor. It's crucial to teach awareness of these muscles, gentle contractions (Kegels), and relaxation techniques. Postpartum, understanding individual recovery is key before resuming intense pelvic floor work.
How it affects the body
Can lead to urinary incontinence, pelvic organ prolapse, pelvic pain, or difficulty with sexual function. Proper recovery is essential for long-term health.
Pelvic Floor Anatomy & Function
Essential knowledge for prenatal & postnatal clients
Core Support System
The pelvic floor is a hammock of muscles supporting the bladder, uterus, and bowel.
Pregnancy Impact
During pregnancy, these muscles naturally stretch and may weaken.
Postpartum Recovery
Postpartum recovery requires gentle, progressive strengthening for optimal healing.
Key learning points:
Understand the structure and layers of the pelvic floor muscles
Explore how pregnancy and childbirth affect the pelvic floor
Learn about pelvic floor dysfunction (incontinence, prolapse, weakness)
Connect breath work and movement to pelvic floor awareness
Understand appropriate exercises and contraindications for pelvic floor issues
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5. Diastasis Recti & Abdominal Wall
What happens
Diastasis Recti Abdominis (DRA) is the separation of the rectus abdominis muscles (six-pack abs) at the linea alba, common in late pregnancy due to uterine growth and hormonal changes.
Why it matters for yoga
Certain yoga poses, particularly those involving direct abdominal compression, intense twists, or crunches, can exacerbate DRA. Modifications are essential to protect the abdominal wall and support its healing postpartum. Focus on deep core breathing and gentle transverse abdominis engagement.
How it affects the body
Can result in a "doming" or "coning" of the abdomen, loss of core stability, back pain, and pelvic floor dysfunction.
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6. Postpartum Recovery & Return to Practice
Supporting healing and reconnection
Understanding postpartum recovery:
1
Immediate Postpartum (0-6 weeks)
- Focus on rest and healing
- Gentle breathing exercises only
- Pelvic floor awareness (no strengthening yet)
- Walking as tolerated
- No yoga practice until medical clearance
2
Early Return (6-12 weeks)
- Medical clearance required (longer for cesarean)
- Gentle reconnection with core and pelvic floor
- Avoid crunches and intense abdominal work
- Check for diastasis recti
- Focus on alignment and posture
- Gentle stretching and breathing
3
Progressive Return (3-6 months)
- Gradually increase intensity
- Continue pelvic floor and core integration
- Address diastasis recti if present
- Modify for breastfeeding (avoid chest compression)
- Listen to body's signals
- Be patient with the healing process
Important considerations:
- Everybody heals differently
- Cesarean birth requires longer recovery
- Breastfeeding affects hormones and joint stability
- Sleep deprivation impacts practice
- Emotional support is essential
Postpartum Recovery & Healing
What happens
The body undergoes immense healing and readjustment postpartum, which can last months or even years. This includes uterine involution, hormone rebalancing, wound healing (perineal tears, C-section incision), and rebuilding core strength.
Why it matters for yoga
A graduated approach to yoga is critical. Early postpartum focuses on rest, gentle mobility, and breathwork. Gradually introduce core and pelvic floor strengthening, avoiding high-impact or strenuous poses too soon. Respect the client's energy levels and individual recovery timeline.
How it affects the body
Fatigue, hormonal fluctuations, breastfeeding demands, and physical recovery from birth (vaginal or C-section) significantly impact physical and mental capacity. Patience and mindful movement are key.
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Benefits & Contraindications
For Prenatal & Postnatal Clients
Prenatal Benefits & Contraindications
Benefits:
- Stress reduction
- Labor preparation
- Pelvic floor awareness
- Back pain relief
Contraindications:
- High-risk pregnancy
- Placenta previa
- Severe hypertension
- Supine positions after first trimester
- Deep twists
- Belly compression
Postnatal Benefits & Contraindications
Benefits:
- Core reconnection
- Pelvic floor recovery
- Stress relief
- Postpartum depression support
Contraindications:
- Diastasis recti severity
- Cesarean recovery
- Pelvic organ prolapse
- Timing of return to practice
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Key Asana Modifications for Pregnancy (Part 1 of 2)
Essential pose adaptations for prenatal practice
Standing & Balance Poses:
Trikonasana (Triangle):
- Don't bend at waist — hinge from hips
- Allow top hip to drop forward (no deep twisting)
- Create space for belly
- Use block for support if needed
Warrior I & II:
- Lengthen lumbar spine, avoid hollow back
- Hands on hips if arms up causes dizziness
- Great for restless legs
Tree Pose:
- Use wall for balance support
- Foot on shin or inner thigh (NOT side of knee)
- Beginners should wait until hips are more open
Seated & Floor Poses:
Forward Bends:
- Feet hip-width apart for belly space
- Hinge from hips, not waist
- Use chair or blocks if tight hamstrings
- Lift abdomen with hands before folding
Butterfly/Baddha Konasana:
- Essential for pelvic opening
- Sit on pillow/blanket for spine support
- Comfortable position for labor
- Arms overhead creates space in trunk
Squatting:
- Highly recommended for delivery preparation
- Eases backaches and pelvic heaviness
- Use wall or chair for support
Twists:
- Open twists only (away from belly)
- Twist from upper spine, not waist
- Keep knees apart, front body open
Always modify based on individual comfort and trimester. Props (blocks, straps, blankets, chairs) are essential tools for safe practice.
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Key Asana Modifications for Pregnancy (Part 2 of 2)
Trimester-Specific Modifications
1
First Trimester (Weeks 1–13)
- Fatigue and nausea are common
- Avoid overheating
- Listen to body's need for rest
- Gentle practice, avoid exhaustion
- Begin establishing modifications
2
Second Trimester (Weeks 14–27)
- Energy often returns
- Growing belly requires balance modifications
- Avoid supine positions (after 20 weeks)
- Modify twists to be open (away from belly)
- Focus on hip and pelvic opening
- Strengthen legs for labor support
3
Third Trimester (Weeks 28–40)
- Significant balance challenges
- Use wall/chair support frequently
- Avoid deep forward folds
- Focus on breath work for labor
- Practice positions for labor (squatting, all fours)
- Emphasize relaxation and rest
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Asanas to Avoid in Pregnancy (Part 1 of 2)
A clear reference guide for safe prenatal teaching
As a yoga teacher, knowing what NOT to teach is just as important as knowing what to teach. The following poses carry specific risks during pregnancy and should be avoided or significantly modified. Always apply clinical reasoning — the reason behind each contraindication helps you make informed decisions when clients present with individual circumstances.
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Asanas to Avoid in Pregnancy (Part 2 of 2)
A clear reference guide for safe prenatal teaching
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Key Principle for Teachers:
When in doubt, leave it out. If you are unsure whether a pose is safe for a particular client, err on the side of caution and offer a supported alternative. Document your modifications and always encourage clients to consult their healthcare provider.
© 2026 Well Within Reach | ABN 22 701 385 242 | wellwithinreach.com.au | Confidential & Proprietary
Recommended Asanas for Prenatal Practice (Part 1 of 2)
What to focus on and why — building a safe, beneficial prenatal practice
The following asanas are particularly beneficial during pregnancy when taught with appropriate modifications. Each pose is selected for its ability to address the specific physical and emotional needs of pregnant clients — from relieving common discomforts to preparing the body and mind for labour.
Hip Opening Poses
- Baddha Konasana (Butterfly)
- Malasana (Squat)
- Supta Baddha Konasana (supported)
- Eka Pada Rajakapotasana (modified Pigeon)
Why: Opens the pelvis and hips in preparation for labour. Relieves hip and lower back tension. Encourages baby into optimal position. Use props generously — bolsters, blocks, blankets.
Standing & Strengthening Poses
- Virabhadrasana I & II (Warrior I & II)
- Utthita Trikonasana (Triangle — modified)
- Virabhadrasana III (with wall support)
- Tadasana (Mountain Pose)
Why: Builds leg and glute strength to support the changing posture. Improves circulation and reduces restless legs. Develops stability and grounding. Widen stance and use wall support as pregnancy progresses.
Spinal Mobility & Relief
- Marjaryasana-Bitilasana (Cat-Cow)
- Balasana (Child's Pose — knees wide)
- Adho Mukha Svanasana (Downward Dog — modified)
- Bharadvajasana (open twist — seated)
Why: Relieves lumbar lordosis and back pain. Encourages baby to move into anterior position. Cat-Cow is one of the most beneficial sequences throughout all trimesters. Downward Dog can be done with hands on chair in later pregnancy.
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Recommended Asanas for Prenatal Practice (Part 2 of 2)
What to focus on and why — building a safe, beneficial prenatal practice
Pelvic Floor Awareness Poses
- Malasana (Squat)
- Viparita Karani (Legs up wall — first trimester only)
- Supta Baddha Konasana (supported recline)
- Seated Kegel awareness in Sukhasana
Why: Develops conscious connection to the pelvic floor — both strengthening and releasing. Essential for labour preparation and postpartum recovery. Teach clients to distinguish between engaging and fully releasing the pelvic floor.
Restorative & Relaxation Poses
- Supported Savasana (left side-lying or semi-reclined on bolster)
- Supported Supta Baddha Konasana
- Viparita Karani (first trimester only)
- Yoga Nidra
- Seated meditation
Why: Reduces cortisol and stress hormones. Supports quality sleep. Activates the parasympathetic nervous system. Particularly important in third trimester when fatigue is high. Always use props for full support.
Labour Preparation Poses
- Malasana (deep squat with support)
- All-fours position (table-top)
- Lateral lunges
- Supported forward fold over birth ball
- Setu Bandha (Bridge — supported)
Why: Positions that open the pelvis and encourage optimal fetal positioning. Builds endurance and familiarity with positions used during labour. Teaches breath awareness and pain management through movement.
Props Are Essential
In prenatal yoga, props are not optional — they are a fundamental teaching tool. Every student should have access to: blocks (2), bolster or firm pillow, blankets (2–3), strap, chair, and wall space. Teach students to use props confidently and without stigma. A well-propped pose is always safer and more beneficial than a "full" pose that compromises safety.
© 2026 Well Within Reach | ABN 22 701 385 242 | wellwithinreach.com.au | Confidential & Proprietary
Pranayama & Breathwork for Prenatal & Postnatal (Part 1 of 2)
The breath is the most powerful tool in your prenatal teaching toolkit
Breathwork is central to prenatal and postnatal yoga. It directly supports the nervous system, prepares the body for labour, aids postpartum recovery, and gives clients a tool they can use independently. As a teacher, you must understand which techniques are safe, which to avoid, and how to teach them effectively.
Ujjayi Pranayama (Victorious Breath)
Safe throughout pregnancy. A gentle, audible breath through the nose with a slight constriction at the back of the throat. Calms the nervous system, builds heat gently, and helps clients stay focused during contractions. Teach without breath retention. Particularly useful during active labour.
Nadi Shodhana (Alternate Nostril Breathing)
Safe throughout pregnancy without retention. Balances the left and right hemispheres of the brain. Reduces anxiety and stress. Excellent for emotional regulation in the postpartum period. Avoid Kumbhaka (breath retention) at any stage of pregnancy.
Diaphragmatic Breathing (Belly Breathing)
Safe and highly recommended throughout all trimesters and postpartum. Activates the parasympathetic nervous system. Massages the abdominal organs gently. Reconnects the client to the pelvic floor and deep core. In postpartum, this is the first step in core rehabilitation — teach before any strengthening work.
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Pranayama & Breathwork for Prenatal & Postnatal (Part 2 of 2)
The breath is the most powerful tool in your prenatal teaching toolkit
Bhramari (Humming Bee Breath)
Safe throughout pregnancy. The vibration of humming activates the vagus nerve, reducing cortisol and promoting calm. Particularly effective during labour for pain management. Can be used during contractions to redirect focus. Teach clients to use this at home for anxiety and sleep support.
Sitali / Sitkari (Cooling Breath)
Safe in pregnancy, especially useful in second and third trimesters when overheating is a concern. Inhale through a rolled tongue (Sitali) or through the teeth (Sitkari), exhale through the nose. Reduces body temperature and calms the mind. Useful in warm weather or after active sequences.
Techniques to AVOID in Pregnancy
The following pranayama practices are contraindicated during pregnancy:
- Kapalabhati (Skull Shining Breath) — forceful abdominal contractions increase intra-abdominal pressure
- Bhastrika (Bellows Breath) — rapid, forceful breathing can cause hyperventilation and reduce oxygen to baby
- Any Kumbhaka (breath retention) — internal or external retention reduces oxygen supply to the fetus
- Aggressive Bandha engagement (Uddiyana Bandha, Mula Bandha with force) — increases abdominal pressure
Teaching Breathwork Effectively
In Prenatal Classes
- Begin every class with 5 minutes of breath awareness
- Teach Ujjayi early — clients will use it in labour
- Connect breath to pelvic floor: inhale = release, exhale = gentle lift
- Use breath as a transition tool between poses
- End class with Nadi Shodhana or Bhramari for nervous system reset
In Postnatal Classes
- Start with diaphragmatic breathing before any movement
- Use breath to reconnect to the deep core and pelvic floor
- Bhramari is excellent for postpartum anxiety and sleep deprivation
- Avoid any forceful breathing until pelvic floor is assessed
- Nadi Shodhana supports hormonal rebalancing during the fourth trimester
© 2026 Well Within Reach | ABN 22 701 385 242 | wellwithinreach.com.au | Confidential & Proprietary
Designing a Prenatal Yoga Class
(Part 1 of 2)
Structure, sequencing and timing for a safe and effective 60-minute prenatal class
A well-designed prenatal yoga class is not simply a regular class with modifications added. It requires intentional sequencing, appropriate pacing, and a deep understanding of the physical and emotional needs of pregnant clients. The following framework provides a practical guide for building your prenatal class plan.
01
Opening & Breath Awareness (5–10 minutes)
- Begin seated or in a comfortable supported position
- Welcome students and check in — ask about any new symptoms, discomforts, or concerns since last class
- Begin with diaphragmatic breathing or Nadi Shodhana to settle the nervous system
- Set an intention for the class
- Note any students who may need extra modifications today
02
Gentle Warm-Up (10 minutes)
- Begin with joint mobilisation — ankles, wrists, shoulders, neck
- Move into Cat-Cow (Marjaryasana-Bitilasana) on all fours — cornerstone of prenatal practice
- Add gentle spinal rotations, hip circles, and shoulder rolls
- Avoid any prone positions
- Keep movements slow and breath-connected
- This phase prepares the body without overloading it
03
Standing Sequence (15 minutes)
- Tadasana, Warrior I, Warrior II, Triangle (modified), Tree Pose (with wall)
- Always offer wall or chair support
- Widen stance for stability
- Avoid deep lunges in third trimester
- Focus on grounding, strength, and stability
- Include lateral stretches to create space in the torso
- Transition slowly — dizziness is common when changing levels
© 2026 Well Within Reach | ABN 22 701 385 242 | wellwithinreach.com.au | Confidential & Proprietary
Designing a Prenatal Yoga Class
(Part 2 of 2)
Structure, sequencing and timing for a safe and effective 60-minute prenatal class
01
Floor & Hip Opening Sequence (15 minutes)
- Baddha Konasana, modified Pigeon, seated forward folds (feet wide), lateral stretches
- Include pelvic floor awareness — connect breath to pelvic floor engagement and release
- After 20 weeks, avoid supine positions — use semi-reclined on bolster or side-lying alternatives
- Include gentle supported Bridge if appropriate for the trimester
02
Labour Preparation / Functional Movement (5–10 minutes)
- Supported squatting, all-fours rocking, lateral lunges
- Teach Ujjayi breath in these positions
- Discuss how these positions may be used during labour
- Builds confidence and body literacy
- In third trimester, this may replace some of the standing sequence
03
Relaxation & Closing (10–15 minutes)
- Guide students into a supported Savasana — left side-lying with bolster between knees, or semi-reclined at 45° on bolster
- Use Yoga Nidra, body scan, or guided visualisation
- Allow at least 10 minutes — this is not optional
- Close with Bhramari or Nadi Shodhana
- Bring students back slowly — always roll to the left side before sitting up
- End with a brief sharing circle if appropriate
Class Design Principles
Pacing
- Move at 60–70% of the pace of a regular class
- Allow extra time for transitions, prop setup, and getting up and down from the floor
- Never rush
Language
- Use inclusive, non-prescriptive language
- Avoid "normal" or "should"
- Offer options rather than corrections
- Acknowledge that every pregnancy is different
- Avoid language that creates anxiety
Environment
- Keep the room cool and well-ventilated
- Have water available
- Ensure the floor is non-slip
- Have a chair available for every student
- Ensure easy access to toilets — frequent urination is common
Class Size
- Smaller classes (6–10 students) allow for adequate individual attention and modification
- Larger classes require additional support or a co-teacher
- Never compromise safety for class numbers
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Designing a Postnatal Yoga Class
(Part 1 of 2)
Supporting recovery, reconnection and return to practice
Postnatal yoga is a distinct specialty from prenatal yoga. The postnatal body has undergone significant physical and hormonal changes and requires a carefully graduated approach. A postnatal class must address physical recovery, emotional wellbeing, and the practical realities of new motherhood — including fatigue, breastfeeding, and disrupted sleep. Babies may be present in class, which requires additional flexibility and sensitivity from the teacher.
01
Opening Check-In & Breath Reconnection (10 minutes)
- Begin with a warm welcome and check-in — how is everyone feeling today? How is sleep? Any physical concerns?
- Begin lying on the back (now safe postnatally) or seated
- Start with diaphragmatic breathing — foundation of postnatal core rehabilitation
- Introduce gentle pelvic floor awareness: inhale to release, exhale to gently lift
- No strengthening yet — awareness only in early weeks
02
Gentle Mobilisation (10 minutes)
- Focus on areas most affected by new motherhood — neck, shoulders, upper back (from feeding and carrying), hips, and lower back
- Cat-Cow, thread-the-needle, gentle chest openers, and seated spinal rotations
- Avoid any strong abdominal work
- Check for diastasis recti before progressing core work
- Keep movements gentle and restorative in the early weeks
03
Strengthening & Reconnection (15–20 minutes)
- Gradually introduce functional strengthening — glutes (Bridge pose), legs (Warrior poses), and upper back
- Core work should begin with transverse abdominis activation (belly breathing, heel slides) before progressing to more demanding exercises
- Avoid crunches, Navasana, or any exercise that causes doming of the abdomen
- Modify all poses for breastfeeding — avoid chest compression and deep forward folds that strain the upper back
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Designing a Postnatal Yoga Class
(Part 2 of 2)
01
Hip Opening & Pelvic Floor Integration (10 minutes)
- Baddha Konasana, Supta Baddha Konasana (now fully supine is safe), modified Pigeon, and gentle hip circles
- Continue pelvic floor work — progress from awareness to gentle Kegel contractions as appropriate
- Avoid deep squats until pelvic floor is assessed and strong enough
- Include lateral stretches and gentle twists (now safe to twist toward the belly)
02
Relaxation & Closing (10–15 minutes)
- Full Savasana is now safe — use blankets for warmth and comfort
- Yoga Nidra is particularly powerful for sleep-deprived new mothers
- Guided body scan or loving-kindness meditation
- Allow time for sharing — postnatal women often need community and connection as much as physical practice
- Close with Nadi Shodhana or Bhramari
- Acknowledge the incredible work their bodies have done
Special Considerations for Postnatal Teaching
Babies in Class
- Have a designated safe space for babies to lie
- Be prepared to pause the class when babies need attention
- Normalise feeding during class
- Keep the environment calm and unhurried
- Never make a mother feel guilty for attending to her baby
Cesarean Recovery
- C-section clients require a minimum of 12 weeks before returning to yoga
- Scar tissue mobilisation is important — refer to a women's health physiotherapist
- Avoid any exercise that pulls on the scar
- Progress core work very slowly
- C-section recovery is major abdominal surgery — treat it accordingly
Breastfeeding Considerations
- Relaxin remains elevated during breastfeeding — joints are still lax
- Avoid overstretching
- Chest compression poses (prone, deep forward folds) may be uncomfortable
- Encourage hydration
- Hormonal changes can affect mood and energy
- Be sensitive to the emotional complexity of breastfeeding
When to Refer
- Refer to a women's health physiotherapist if:
- Diastasis recti is present and significant
- Pelvic organ prolapse is suspected
- Urinary incontinence persists beyond 6 weeks
- Pelvic pain is present
- The client reports pain during any exercise
- Your role is to support — not to treat
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Client Intake & Assessment (Part 1 of 2)
Screening, intake forms and ongoing assessment for prenatal & postnatal clients
A thorough intake process is your first line of safety. Before a prenatal or postnatal client attends their first class, you must gather sufficient information to understand their individual circumstances, identify any contraindications, and determine whether medical clearance is required. This is both an ethical and legal responsibility.
Prenatal Intake — Key Questions to Ask
Pregnancy & Medical History
- How many weeks pregnant are you?
- Is this your first pregnancy?
- Are you under the care of a midwife or obstetrician?
- Have you been given any restrictions by your healthcare provider?
- Do you have any of the following: placenta previa, pre-eclampsia, gestational diabetes, history of miscarriage, cervical weakness, multiple pregnancy (twins/triplets)?
- Have you experienced any bleeding, spotting, or unusual discharge?
- Do you have any history of premature labour?
- Are you experiencing any pelvic girdle pain or symphysis pubis dysfunction (SPD)?
Yoga & Physical Activity History
- Have you practised yoga before? If so, what style and how regularly?
- Are you currently doing any other physical activity?
- Do you have any injuries, chronic conditions, or physical limitations?
- Have you experienced any dizziness, shortness of breath, or swelling?
- Do you have any concerns about practising yoga during your pregnancy?
- Who is your primary healthcare provider and may we contact them if needed?
- Do you consent to being physically assisted/adjusted during class?
- Emergency contact details
Postnatal Intake — Key Questions to Ask
Birth & Recovery History
- How old is your baby?
- What type of birth did you have (vaginal, assisted, cesarean)?
- Did you experience any perineal tearing or episiotomy?
- Have you received medical clearance to return to exercise?
- Are you experiencing any urinary or bowel incontinence?
- Do you have any pelvic pain or pressure?
- Have you been assessed for diastasis recti?
- Are you experiencing any postpartum depression or anxiety?
Current Health & Lifestyle
- Are you breastfeeding?
- How is your sleep? (impacts energy and joint stability)
- Are you experiencing any neck, shoulder, or upper back pain?
- Do you have any concerns about returning to physical activity?
- Have you seen a women's health physiotherapist?
- Are you on any medications that may affect exercise?
- Do you have support at home?
- What are your goals for attending this class?
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Client Intake & Assessment (Part 2 of 2)
Ongoing Assessment During Class
Visual Assessment
- Observe posture, gait, and movement quality at the start of each class
- Look for signs of diastasis recti (doming/coning during core work)
- Watch for compensatory movement patterns
- Note any changes from previous classes
- Observe breathing patterns — are they holding their breath?
Verbal Check-In
- Ask at the start of each class: "How is everyone feeling today? Any new symptoms or concerns?"
- Encourage students to communicate during class if something doesn't feel right
- Create a culture where modification is celebrated, not stigmatised
- Follow up with individual students if you notice something concerning
When to Stop & Refer
- Stop the class immediately and seek medical attention if a student experiences:
- Sudden severe abdominal pain
- Heavy bleeding
- Sudden severe headache
- Visual disturbances
- Chest pain or difficulty breathing
- Sudden swelling of face/hands/feet
- Baby stops moving
- Know your emergency procedures and have them posted in your studio
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Applying Knowledge to Safe Practice
Prenatal & Postnatal Populations
Understand how to apply knowledge of human systems to inform safe practice including need for referrals
Essential skills:
For Prenatal Clients
- Recognise trimester-specific modifications needed
- Identify high-risk conditions requiring medical clearance
- Understand when to refer to healthcare providers
- Modify for changing center of gravity and balance
For Postnatal Clients
- Assess readiness to return to practice (6-8 weeks minimum, longer for cesarean)
- Screen for diastasis recti and pelvic floor dysfunction
- Recognise signs of postpartum complications
- Understand the healing timeline and appropriate progressions
© 2026 Well Within Reach | ABN 22 701 385 242 | wellwithinreach.com.au | Confidential & Proprietary
Postpartum Depression & Mental Health
Supporting the whole person
Yoga teachers play a vital role in supporting the overall well-being of new mothers. Understanding the signs of postpartum depression and knowing appropriate referral pathways is crucial for safe and responsible practice.
Recognising Postpartum Depression
Yoga teachers should have a general awareness of postpartum depression so they can recognise when to encourage clients to seek professional support:
- Persistent sadness, anxiety, or feeling overwhelmed
- Difficulty bonding with baby or lack of interest in baby
- Severe mood swings or irritability
- Withdrawal from family and friends
- Changes in eating or sleeping patterns (beyond normal newborn disruption)
- Feelings of worthlessness or guilt
Teacher's Role
- Create a supportive, non-judgmental environment
- Recognise that postpartum depression is a medical condition, not a personal failing
- Encourage clients to seek professional help if symptoms persist
- Refer to healthcare providers, counsellors, or postpartum support services
- Never attempt to diagnose or treat mental health conditions
- Understand that yoga can be supportive but is not a substitute for professional mental health care
- Stay within your scope of practice as a yoga teacher at all times
Apply anatomical and physiological knowledge to create safe, effective practices while respecting the scope of practice as a yoga teacher.
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Teacher Responsibilities & Safety Protocols
Duty of care for prenatal and postnatal clients
Medical Conditions Requiring Caution:
- History of miscarriage
- History of premature labor
- Cervical weakness treated with stitch
- Sudden unexplained abdominal discomfort
- Baby not moving
- Fever or colds/flu
- Suspected or confirmed deep vein thrombosis
- Bikram yoga or hot yoga NOT recommended in pregnancy
Teacher's Role:
- Provide safe space for practice
- Facilitate experience, not responsible for outcomes
- Offer support and encouragement
- Do NOT advise in areas you're not qualified for
- Do NOT offer counseling
- Respect student's choices about labor and parenting
- Avoid prescriptive language ("should be" or "normal")
Medical Clearance & Timing:
- Suggest medical clearance if conditions diagnosed
- Consider waiting until after 1st trimester (teacher's choice regarding liability)
- Postnatal: 6 weeks for natural birth, 12 weeks for cesarean
- Inform students of benefits and risks
- Student takes responsibility for herself
Relaxation Position Guidelines:
- Left side lying preferred (not right - liver position)
- Cushion between knees
- Support as needed with pillows and blankets
- Monitor comfort during class
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The Stages of Labour
01
The Latent Stage
The cervix starts to soften and open (dilate) ready for birth. Usually the longest stage with irregular contractions.
02
The First Stage
Cervix dilates to about 4cm with stronger, more regular contractions. Waters may break and urge to push may start.
03
The Second Stage
Cervix is fully dilated until birth of baby. Mother pushes for no more than 2-3 hours. Baby's head delivers first, then body follows.
04
The Third Stage
After birth, the womb contracts and placenta is delivered through the vagina. Umbilical cord is cut between 1-5 minutes after birth.
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The Latent Stage
Relevance to Yoga
During the latent stage, gentle yoga practices can help manage discomfort and promote relaxation. Focus on:
- Breathing techniques (pranayama) to stay calm during irregular contractions
- Gentle hip openers and pelvic tilts to ease lower back tension
- Restorative poses like Child's Pose or supported side-lying positions
- Visualisation and meditation to maintain a positive mindset
- Movement and walking to help labor progress naturally
The First Stage
Relevance to Yoga
As contractions intensify during the first stage, yoga techniques become essential for pain management:
- Deep ujjayi breathing to work through stronger contractions
- Cat-Cow movements to relieve back pressure and help baby descend
- Supported squats and lunges to open the pelvis
- Vocalisation techniques (toning/humming) for pain relief
- Partner-assisted positions for comfort and support
- Mindfulness practices to stay present and focused
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The Second Stage
Relevance to Yoga
During the pushing stage, yoga prepares the body and mind for active birth:
- Breath control to coordinate pushing with contractions
- Squatting positions learned in prenatal yoga facilitate delivery
- Core awareness from yoga helps with effective pushing
- Pelvic floor relaxation techniques to allow baby to descend
- Upright and gravity-assisted positions from yoga practice
- Mental focus and stamina developed through regular practice
The Third Stage
Relevance to Yoga
After birth, yoga principles support the final stage and immediate postpartum:
- Continued breathing awareness during placenta delivery
- Gentle abdominal massage techniques to aid uterine contractions
- Relaxation and grounding practices for the transition to motherhood
- Mindful bonding with baby through breath and presence
- Gentle movement to support recovery and circulation
- Gratitude and meditation practices to honour the birth experience
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Sample Assessments
Demonstrating knowledge and application
Assessment approaches:
1
Outline the potential needs and five potential risk factors for a pregnant client in her second trimester
2
Describe how to assess and address diastasis recti in a postnatal client returning to practice
3
Explain the anatomical and physiological changes during pregnancy and how they impact yoga practice
4
Describe the potential risks and benefits of specific practices for a postnatal client 8 weeks postpartum
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Assessment 1: Prenatal Yoga Safety & Modifications
Outline the potential needs and five potential risk factors for a pregnant client in her second trimester, then describe appropriate modifications for common asanas.
Part 1 - Potential Needs:
- Physical comfort and support for growing belly
- Stress reduction and emotional wellbeing
- Preparation for labor and delivery
- Pelvic floor awareness and strengthening
- Connection with baby and pregnancy experience
- Community and support from other pregnant individuals
- Relief from common pregnancy discomforts (back pain, swelling)
Part 2 - Five Potential Risk Factors:
- Diastasis recti (abdominal separation) - avoid crunches and deep core work
- Joint instability due to relaxin hormone - avoid overstretching
- Balance challenges and fall risk - use wall/chair support
- Supine hypotensive syndrome - avoid lying on back after 20 weeks
- Overheating and dehydration - maintain cool environment, hydrate frequently
Part 3 - Asana Modifications:
Provide specific modifications for:
- Twists: open, away from belly
- Forward folds: wide-legged, space for belly
- Backbends: gentle, avoid deep
- Inversions: avoid or use supported versions
- Core work: avoid crunches, focus on functional strength
- Balancing poses: use support
© 2026 Well Within Reach | ABN 22 701 385 242 | wellwithinreach.com.au | Confidential & Proprietary
Assessment 2: Postnatal Recovery & Diastasis Recti
Task:
Describe how to assess and address diastasis recti in a postnatal client returning to practice at 8 weeks postpartum.
Part 1 - Understanding Diastasis Recti:
- Definition: Separation of the rectus abdominis muscles along the linea alba
- Common after pregnancy due to stretching of abdominal wall
- Can affect core stability and function
- May cause lower back pain and pelvic floor dysfunction
Part 2 - Assessment Process:
- Client lies on back with knees bent
- Perform gentle head lift
- Palpate along midline from sternum to pubic bone
- Measure width of separation (finger widths)
- Assess depth and tension of tissue
- Normal: 1-2 finger widths; Concern: 2+ finger widths
Part 3 - Practice Modifications:
Avoid:
- Traditional crunches and sit-ups
- Planks (until gap closes)
- Deep twists
- Heavy lifting
- Exercises that cause "doming" of abdomen
Include:
- Transverse abdominis activation
- Pelvic floor coordination
- Functional core exercises
- Breathing exercises
- Gentle side-lying work
- Supported poses
Part 4 - Progression Timeline:
- Weeks 6-12: Gentle reconnection, breathing, pelvic floor awareness
- Months 3-6: Progressive core integration, assess gap regularly
- 6+ months: Gradually increase intensity as gap closes
- Refer to physical therapist if gap doesn't improve or is severe (3+ fingers)
© 2026 Well Within Reach | ABN 22 701 385 242 | wellwithinreach.com.au | Confidential & Proprietary
Assessment 3: Prenatal Yoga Planning
Task:
Outline the potential needs and five potential risk factors for a pregnant client in her second trimester
Part 1 - Potential Needs:
- Physical comfort and support
- Stress reduction and emotional wellbeing
- Preparation for labor and delivery
- Connection with baby
- Community and support
Part 2 - Five Potential Risk Factors:
- Diastasis recti (abdominal separation)
- Joint instability due to relaxin hormone
- Balance challenges and fall risk
- Supine hypotensive syndrome (lying on back)
- Overheating and dehydration
Include appropriate modifications and safety considerations for second trimester practice.
© 2026 Well Within Reach | ABN 22 701 385 242 | wellwithinreach.com.au | Confidential & Proprietary
Assessment 4: Pregnancy Practice Adaptation
Task: In your plan, describe how each asana or yogic practice can be adapted to meet the participant's needs and how they can impact yoga practice for a pregnant client
Considerations for pregnant clients:
Trimester-specific changes and needs
Hormonal changes (relaxin affecting joints)
Growing belly and shifting center of gravity
Cardiovascular and respiratory changes
Emotional and hormonal fluctuations
Preparation for labor and delivery
Postural changes and back discomfort
Practice adaptations should address:
Avoiding supine positions after first trimester
Modifications for balance and stability
Avoiding deep twists and belly compression
Pelvic floor awareness and strengthening
Breath work for labor preparation
Managing fatigue and energy levels
Creating space for the growing baby
Provide specific examples of how to modify common asanas and practices for pregnancy.
Use a structured layout with considerations and adaptations clearly organized.
© 2026 Well Within Reach | ABN 22 701 385 242 | wellwithinreach.com.au | Confidential & Proprietary
Assessment 5: Prenatal/Postnatal Risk-Benefit Analysis
Task: Describe the potential risks and benefits of a specific practice for a specific prenatal or postnatal client
Assessment structure:
Step 1: Select a specific practice
Choose a particular asana, pranayama technique, or yogic practice commonly used in prenatal or postnatal yoga
Step 2: Identify a specific prenatal or postnatal client
Define client characteristics (trimester or weeks postpartum, health conditions, birth type, experience level, goals)
Step 3: Analyze benefits
- Physical benefits for pregnancy/postpartum
- Mental/emotional benefits
- Pelvic floor and core benefits
- Preparation for labor or recovery support
Step 4: Identify potential risks
- Pregnancy-specific contraindications
- Conditions requiring modification (e.g. diastasis recti, pelvic floor dysfunction)
- Potential for injury or discomfort
- When to avoid the practice entirely
Step 5: Provide recommendations
- Appropriate trimester-specific or postpartum modifications
- Preparatory practices
- When to refer to healthcare professionals (midwife, physiotherapist, GP)
- Alternative practices if needed
Demonstrate critical thinking and application of anatomical, physiological, and prenatal/postnatal knowledge to ensure safe and effective practice.
Use a structured format with client profile and practice plan sections.
© 2026 Well Within Reach | ABN 22 701 385 242 | wellwithinreach.com.au | Confidential & Proprietary
© 2026 Well Within Reach | ABN 22 701 385 242 | wellwithinreach.com.au | Confidential & Proprietary
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