Three Things That Change About Yoga Practice During Pregnancy
Mar 20, 2025For the last two decades, I’ve had a dedicated yoga practice. Over that time, I’ve experienced it all—the natural ebbs and flows, phases of intense dedication, periods of struggle, and stretches where practice felt effortless. I’ve dealt with significant injuries and less significant ones, surgery, and illness. But pregnancy has introduced a new dimension of change, one that is impossible to ignore.
Everything shifts: my body, my priorities, my approach to movement. Here are three major changes I’ve experienced in my yoga practice during pregnancy.
1. The Body’s Impermanence Is Undeniable
Yoga constantly reminds us that nothing is permanent. We refine a pose, and then one day, it’s gone. We build strength, and then we lose it. But I have never felt this truth as vividly as I do now. Pregnancy is a masterclass in impermanence—change is constant, and it’s happening at an accelerated pace.
One week, I can fold forward with ease; the next, my belly demands space. Some days, I can stand on one leg; other days, I topple over. Sometimes, I can practice; sometimes, acid reflux makes it impossible. My balance, breath, and strength fluctuate in ways I never expected. Instead of resisting, I’ve learned to witness and adapt.
This body is temporary, always evolving. Pregnancy has just turned up the volume on that lesson.
2. Priorities Shift—And That’s Okay
For years, yoga was a top priority. I woke up early to practice, planned my day around it, and felt deeply committed to being on my mat. But now, my priorities have shifted.
I want my baby to be comfortable and healthy. I want me to be comfortable and healthy. And sometimes, that means skipping asana for a walk, a nap, or simply resting. Yoga has never been just about the poses, and pregnancy has reaffirmed that truth. I don’t push. I don’t practice when I feel bad. I trust that yoga will always be there when I need it—just as it has been for the last 20 years.
After many losses and a long journey to get and stay pregnant, I cherish this growing life more than any idea of what my practice “should” look like. And I know, from experience, that the poses and the practice will come back—maybe not exactly as they were before, but in a way that fits where I am now.
3. Creativity Is Key
One of the unexpected joys of practicing yoga during pregnancy has been discovering just how adaptable the practice truly is. Almost everything can be modified to meet the body’s needs. I’ve become more creative than I ever realized—using props, changing positions, and exploring movements I never would have considered before.
Instead of seeing modifications as limitations, I see them as opportunities. My practice has become an experiment, a space for curiosity rather than control. It’s fun, interesting, and at times, completely different from what I’ve always known. And that’s the beauty of yoga—it evolves as we do.
The Practice Continues
Pregnancy has changed my yoga practice in ways I didn’t anticipate. It has challenged my perceptions of strength, discipline, and devotion. It has asked me to surrender and acknowledge my limitations—more than I ever expected.
As someone who has practiced Fourth Series, I truly thought I would maintain a fairly vigorous practice throughout most of my pregnancy. That has not been the case—and that’s okay. This phase of practice looks different, but it’s no less meaningful.
I’d love to hear from other yoga practitioners—how has your practice changed during pregnancy or other major life transitions?
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