Like other types of childbirth classes, prenatal yoga is a multifaceted approach to exercise that encourages stretching, mental focus, and localized breathing. Research suggests that prenatal yoga is safe and can have many benefits for pregnant women and their babies.

Prenatal yoga can do the following:

-Improve sleep
-Reduce stress and anxiety
-Increase the strength, flexibility and endurance of the muscles needed for childbirth
-Decrease lower back pain, nausea, headaches and shortness of breath
Prenatal yoga can also help you meet other pregnant women, bond with them, and prepare for the stress of being a new mother.

To protect your health and the health of your baby during prenatal yoga, follow basic safety guidelines. For example:

-Talk to your health care provider. Before starting a prenatal yoga program, make sure your health care provider agrees. You may not be able to do prenatal yoga if you're at higher risk of preterm labor or if you have certain medical conditions, such as heart disease or back problems.
-Set realistic goals. For most pregnant women, at least 30 minutes of moderate physical activity is recommended at least five days a week, if it is not possible to do it every day. However, even shorter or less frequent workouts can help you stay fit and prepare for labor.
Moderate the pace. If you can't speak normally while doing prenatal yoga, you're probably pushing yourself too hard.
Stay cool and hydrated. Practice prenatal yoga in a well-ventilated room to avoid overheating. Drink plenty of fluids to stay hydrated.
-Avoid certain postures. When striking poses, lean from the hips (not from the back) to maintain a normal curvature of the spine. Avoid lying on your back or stomach, doing deep bends forwards or backwards, or doing twisting poses that put pressure on your abdomen.