Pregnancy is special, but sometimes physical complaints, tension, or insomnia can easily arise. How do you relax while your body is working so hard? Yoga can help you treat yourself more gently—and experience pregnancy in a more compassionate way.
With gentle movements, breathing exercises, and comfortable poses, yoga not only helps you release tension during pregnancy but also helps you learn to feel what you need. We share personal experience, evidence-based facts, and practical tips for lovingly caring for yourself during this special time.
Yoga is the art of listening to the whispers of your body, especially when it carries two hearts. - No Sweat Mama.
What do we mean by pregnancy complaints?
Pregnancy symptoms are the discomforts you may experience during various stages of pregnancy. These include lower back pain, pelvic discomfort, nausea, poor sleep, and mental restlessness. Some symptoms are occasional, others last for days or even months. Did you know that almost 50 to 80% of all pregnant women in the Netherlands report symptoms, ranging from mild discomfort to severe pain? Sometimes it's purely physical, sometimes it's mental, or a combination of the two.
We believe it's important: no complaint makes you a "bad" pregnant woman. It's okay! How can you embrace your changing body with love? Yoga isn't a magic wand, but for many people it is a gentle support.
How does yoga help with pregnancy complaints?
Yoga for pregnancy discomfort isn't about complicated poses or perfect performance. It's about moving within your capabilities, listening to your body, and seeking gentleness—exactly what you need right now. Many complaints, such as back pain or restless nights, are related to tension, hormonal changes, and weight gain. Yoga helps with:
- Releasing tension (especially around the back, neck and shoulders)
- Better sleep through relaxation and breathing
- Connecting with your changing body
- Learning to listen to your own boundaries
- Preparing for childbirth
Research shows that regular pregnancy yoga can help reduce insomnia, anxiety, and make symptoms like pelvic pain a little more bearable. Important: yoga isn't a panacea. Always consult a doctor or midwife if you experience any symptoms or have any doubts.
This article does not contain medical advice. If you experience serious symptoms, always contact a doctor or midwife.
Practical yoga tips for common pregnancy complaints
Back and pelvic complaints
Pregnant? You're certainly not the only one experiencing back pain, especially after the second trimester. Gentle poses can offer relief. Consider the "cat-cow" movement, for example: get on your hands and knees, arch your back as you exhale, and hollow your back as you inhale. Don't force it; no sharp pain!
- Place a rolled up blanket on your knees near extra sensitive joints.
- Avoid deep bends or back poses after the second trimester.
Nausea
Nausea and yoga? It might sound strange, but gentle breathing exercises (like inhaling for 3 counts, exhaling for 5 counts) can help alleviate short-term nausea. Poses where you sit upright and allow your belly to expand are helpful – never force them when feeling nauseous!
Want to learn more about breathing? Check out our explanation.
Fatigue and lack of sleep
Bad nights are (unfortunately) part of the experience for many pregnant women. Yoga for pregnancy complaints can help calm the mind. Try a simple lying position with a pillow under your knees and place your hands on your belly. Focus on your breathing; each exhalation releases tension.
- Try a relaxing finishing position, such as lying on your side with a pillow between your legs and an extra pillow under your head.
- Listen to your body beforehand: if you feel dizzy or have back problems, skip these exercises for a while.
Mental: tension due to fear or uncertainty
Pregnant women often experience worry, doubt, or even anxious thoughts. Calm meditation or breathing exercises can help quiet your thoughts. Find a place where you feel comfortable, place your hands on your belly, and focus on the sensation of breathing.
Three soothing postures:
Want to try the same exercises as Amanda? Check out our meditation cushions , bolsters , andblocks .
Symbolism and Yoga Philosophy During Your Pregnancy
We believe pregnancy is a kind of inner journey. Yoga philosophy revolves around connection: with yourself, your surroundings, and life in all its manifestations. You don't have to "perform," but can be present with everything that exists—from ailing pelvic floor to the deep joy of the new life that is growing.
Symbolically, the lotus position represents growth and strength from gentleness. You don't have to literally sit in the lotus position, but it's a beautiful metaphor: growth often comes from gentleness, not from forcing it.
Be gentle with yourself and make room for both physical discomfort and new insights. There's no such thing as a "good" or "bad" pregnancy, only an honest journey of discovery.
Did you know: Pregnancy yoga has existed in India as a separate form of yoga for over 40 years, and since 2015, more and more Dutch hospitals have included yoga in their information programs for pregnant women.
What should you pay attention to when doing yoga during pregnancy?
- Avoid deep twists and intensive backbends.
- Pay attention to your body's signals: do you feel pain, dizziness, or shortness of breath? Stop immediately.
- Do not eat or drink immediately before a yoga class – especially if you have a lot of heartburn or nausea.
- After the second trimester, it is best not to lie flat on your back, as this can restrict blood flow.
Find a studio offering pregnancy yoga near you.
Yoga and sustainability: honest, open and careful
Ideally, we believe yoga is not only good for ourselves, but also for the planet. We pay close attention to the materials we use for our yoga mats and ensure they are truly ethically produced. Ideally: no toxins or environmental pollution, safe for your skin and your baby.
In summary
Yoga for pregnancy discomfort—we feel it's about supporting yourself, not forcing yourself. It's a warm gesture for your body and mind. Whether you're struggling with back pain, poor sleep, or just a lot of uncertainty: yoga is especially helpful if you remain gentle with yourself and always listen to your own boundaries.
Discover your moment of peace at YogiEssentials.nl.
Frequently Asked Questions
Is yoga safe during all stages of pregnancy?
Usually, yes, provided you choose adapted forms and always listen to your own body. If you have any complications or doubts, always consult your midwife or doctor first.
Does pregnancy yoga really help with back and pelvic pain?
Yoga isn't a cure-all, but scientific research does show that gentle yoga exercises can temporarily relieve back and pelvic pain. Choose gentle movements without forcing them.
Can yoga help with stress or worry during pregnancy?
Yes, calm breathing exercises and simple meditation can help quiet your mind. It helps you slow down and connect with your body and baby.
What do I need to do yoga during pregnancy?
A soft mat, and perhaps a bolster, block, or blanket for extra support, and above all, a quiet place to move. Comfortable clothing and a glass of water are also helpful.
What are signs that I should take a break from a yoga session?
If you feel dizzy, short of breath, nauseous, or in pain, stop immediately. Pregnancy yoga should support you, not overwhelm you.