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I’m already five minutes late when I arrive at my first-ever prenatal yoga class (thanks, Los Angeles traffic). I’m more focused on walking in without disrupting the session than mentally preparing myself for what’s to come. But I’m also not exactly concerned about finding the right headspace for class. How hard could it possibly be?
I wouldn’t call myself a yogi, but I’ve loved taking studio fitness classes of various modalities—Pilates, barre, cycling, boxing, and circuit-training, in addition to yoga—for most of my adult life. Constantly switching it up prevents me from getting bored, and it also helps me work different muscles. But I’ve never tried prenatal yoga.
When I was pregnant with my son in 2022, prenatal yoga never sounded appealing. Even though it is recommended for any stage of pregnancy, so long as a healthcare provider cosigns it, I had preconceived notions of it being too gentle to be real exercise. I assumed it would mostly focus on stretching and breathwork and not actually challenge my body.
I was also confused about how I could safely exercise while pregnant. I knew abs-focused workouts were a no-no, along with deep twisting and potentially inversions. Too scared to do the wrong thing and too turned off by my presumptions, I ended up abstaining from classes altogether during that pregnancy. For someone who loves the community and semi-personalized instruction that group fitness supports, this was a major bummer.
Now, just into my second trimester with my second pregnancy, it’s time for me to revisit my baseless beliefs about what prenatal yoga is and isn’t. So on a Thursday evening, I attend a prenatal yoga class held at A Mother’s Haven in Los Angeles. The instructor, Victoria Miller, has been teaching prenatal yoga classes for more than 20 years. She knows what she’s doing—that much is clear as soon as I step into the cozy studio.
I had some thoughts during my first-ever prenatal yoga class. Spoiler alert: The next morning, my thighs and biceps were indeed pleasantly sore.
10 Thoughts I Had During My First Prenatal Yoga Class
I feel completely in my body—and realize that I haven’t felt this way at all up to this point in my pregnancy.
1. Do I belong here?
After I walk through the boutique’s front door, I follow voices toward the back, where I find an intimate meeting room with yoga mats rolled out. Only two other students have joined class, and they appear to be much further along in their pregnancies than I am. I immediately feel self-conscious about not being visibly pregnant. Just a few days ago, I caught a glance of my side profile in a mirror and noticed a new, rounded curve to my silhouette, but it’s not something that’s evident to anyone who doesn’t know. (Even to people who do know me, my shape looks more like I just ate a burrito.)
Logically, I know this is a safe space for me to practice healthy movement and mindfulness for my growing body. But I can’t shake the feeling that the other students are wondering why I’m here.
2. This vibe is lovely—and authentic.
As we settle onto our mats, Miller introduces herself before asking each student to do the same. She requests that we share how far along we are, how our pregnancy is going, and where we are delivering. This quickly turns into a discussion of shared experiences and favorite heartburn-busting remedies. It puts me at ease and my initial self-consciousness melts away.
3. I didn’t know how much I needed this.
As we warm up with a series of body-opening stretches including neck rolls, body circles, and Cat-Cow, I let myself relax into the poses, despite my initial reticence to a stretching- and mobility-focused class. Low and behold, sitting with my legs outstretched, pointing and flexing my toes while simultaneously inhaling and exhaling feels great physically and mentally. I was wholly immersed—and not at all bored.
4. I’m feeling…emotional.
As we flow through a sequence of Mountain Pose to Upward Salute to Standing Forward Bend (which elevates my heart rate much more than I ever would have assumed), Miller says, “A woman is never more powerful than when she is pregnant.”
I’ve been thrilled about my growing family, although I’ve also been busy. I have a toddler who is a ball of joyful energy and big emotions, and my family recently traveled a lot, which means we’ve been running around endlessly. But in this moment, I am fully focused on myself and the growing new life I’m nurturing. It’s an opportunity I hadn’t yet taken the time or space to relish.
5. These tips are genuinely helpful.
Many of the movements that we practice in class come with tips about how to do them at home, along with why each may help us prepare for giving birth. A modestly executed seated Head-to-Knee or Forward Bend, for instance, supports a strong pelvic floor. So does sitting in Goddess Pose, which also opens the hips.
I find that this pose also strengthens the mind. Resting in Goddess for a few seconds longer than what feels pleasant is a reminder that I can accomplish hard things. With giving birth on the horizon, this thought strikes a chord.
6. My thighs are burning…
It appears the joke’s on me for writing off prenatal yoga as a class where you pay to take a nap. As we alternate flowing through gentle but targeted movements and holding certain poses for extended periods, I realize that my legs are totally shaking. But, per Miller’s reminder earlier that pregnant women are strong, I hold on and press through.
7. …and now my arms are, too.
Before we cool down and prepare for Savasana, Miller leads the class through a few minutes of isometric arm exercises and wow, what a finisher. Holy biceps.
8. I’m going to be sore tomorrow.
As we lay in Savasana, calming music playing through the dimly lit space, I feel relaxed while noticing my sore arms and legs. Typically during a workout, all I’m focused on is how my body feels while performing the movements. In this prenatal yoga class, though, my mind is focused on breathing, being present, and appreciating my body. The fact that it is clearly an effective class for my muscles, too, is a welcome bonus.
9. I need to leave.
I can’t help but notice the notifications from my Apple Watch buzzing at me while we are still in Savasana. Class has gone a few minutes over, and I promised my toddler that I’d read him a bedtime story. I’m also hungry. And I have to go to the bathroom. It’s time to get home. While taking this time for myself has been a super positive experience, both duty and nature are calling.
10. I’m going to come back.
I’m happy to report that I feel refreshed when I get home, a departure from my typical evening lethargy throughout this pregnancy. After a solid night’s sleep, I wake feeling sore in the best way. Prenatal yoga has a fan in me.
