Yoga tips for pregnant and expecting moms
A message from Kids 1st Pediatrics
Pregnancy is a journey filled with growing emotionally, mentally, and physically. And for many expecting mothers, yoga offers a beautiful way to support that transformation, providing calm, connection, and strength in every stage. At Kids 1st Pediatrics, we believe wellness starts before birth, and that includes supporting expecting moms’ well-being, too.
So with that in mind, here are a few gentle, expert-backed yoga tips for pregnant moms to help nurture your body, calm your mind, and prepare for the big day ahead.
Start slow and stay steady
If you’re new to yoga, begin with short, gentle sessions. Prenatal yoga classes are tailored specifically for expecting moms, with movements designed to safely support your changing body. If you’re already practicing, talk to your doctor about how to adapt your routine through each trimester.
Focus on breathwork
Deep breathing is more than relaxing — it can also reduce stress, lower blood pressure, and help you prepare for labor. In each pose, take slow, steady breaths in through your nose and out through your mouth. It’s a simple practice that goes a long way.
Support your balance
As your center of gravity shifts, balance can become a challenge. Use props like blocks, bolsters, or a sturdy chair for extra support. The goal is not perfection — it’s gentle movement that makes you feel good.
Listen to your body
Your body is working overtime while growing a new life inside of you. Some days you’ll feel energized, and other days, rest will be your best yoga pose. Honor your energy level and move in ways that feel right for you. Skip any positions that put pressure on your belly or involve lying flat on your back after the first trimester.
Stay hydrated, stay cool
Drink plenty of water before and after yoga, and avoid overheating. Practice in a cool, ventilated space; your comfort and safety always come first. You’ll also want to avoid more strenuous yoga classes and hot yoga.
The best prenatal yoga classes in Riverside and San Bernardino
Here are our top picks for prenatal yoga studios and offerings near our offices in Rancho Cucamonga, Moreno Valley, and Apple Valley:
1- Rouse Yoga (Riverside, CA)
A community-focused studio offering prenatal yoga sessions and instructor-led modifications for all stages of pregnancy. Warm, welcoming atmosphere with knowledgeable staff.
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2- Anahata Yoga Riverside (Riverside, CA)
Known for instructors experienced in working with pregnant clients. While not always labeled “prenatal,” many classes offer gentle, safe modifications for expecting moms.
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3- Riverwalk Yoga Studio (Riverside, CA)
A cozy, peaceful studio offering restorative and prenatal-friendly yoga in a supportive environment.
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4- Sofia Health Instructors (San Bernardino & Surrounding)
Find local certified prenatal yoga instructors offering both group and one-on-one sessions. Great for moms looking for flexible, custom options.
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5- Corazón Counseling – Yoga & Movement (Riverside, CA)
Offers gentle, supportive prenatal yoga, with a focus on mindful movement and emotional well-being. Both in-person and virtual sessions available.
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At Kids 1st Pediatrics, we’re here to become a part of your growing family at all stages. We hope this list of yoga tips and local class options helps you find calm, strength, and connection during your pregnancy journey.
And if you ever need us for any reason, schedule your next visit today. We’ll be here, ready to give you the gentle and compassionate care you deserve.