What to Expect follows strict reporting guidelines and uses only credible sources, such as peer-reviewed studies, academic research institutions and highly respected health organizations. Always do your research before taking a prenatal class to ensure the instructor has the right training and certifications. After all your hard work, your instructor will direct you chill out in "savasana," where you'll lie on your back with your eyes closed. And when in doubt, work with a certified instructor who is trained in prenatal yoga. Toward the end of pregnancy, you may decide to slow the pace and intensity of your asana practice, focusing more on specific prenatal postures and breath work in preparation for labor and delivery. Early on in pregnancy, when your developing baby is the smallest and the risk of miscarriage is the highest, twists are not considered safe. It's good for you and your baby to get at least 30 minutes of movement each day. Cost: £60 per hour session, £80 for 90 minutes and £95 for a luxurious 2 hours.

Kate Lombardo is yoga teacher with 200 hours of training and over a decade of experience. "If you just go on YouTube and find someone random, you don’t know exactly what their background is," warns Lombardo. Stick to what you find comfortable and focus on improving your yoga technique while you are pregnant. "I think what yoga in general does is help us to learn how to focus on the present moment and the task at hand and accept things for what they are," Lombardo says. "This is another important area to release because it cradles the uterus and can have an effect on baby’s position," Lombardo says. During pregnancy the body changes rapidly, but if we use our yoga practice wisely, we can support these changes, making us strong and flexible in all the right places for easier labor, delivery and recovery. It improves flexibility in your low back, hips, and inner thighs, which helps prepare your body for delivery.

Prenatal yoga builds strength and endurance, which prepare you to meet the demands of pregnancy and delivery. Prenatal yoga is a low-impact fitness routine that can help improve your mood and sleep, increase your strength and flexibility, and decrease lower back pain and other common symptoms of pregnancy. Inversions also may not feel very good at this time, as they can exacerbate common third-trimester symptoms like heartburn. Others feel that it's fine to continue inversions if one is experienced, has had inversions as a regular part of a pre-pregnancy practice, and continues to feel comfortable with them. "You’re already becoming so extended and open throughout the abdomen that, if you continue to do these big back bends where you’re opening further-it’s not necessarily unsafe-but it doesn’t feel so good," she explains. Do a slightly lower intensity than you’re able to. And according to the American Congress of Obstetricians and Gynecologists (ACOG), staying active helps moms mentally, too, increasing energy, mood and ability to sleep (which can be extra tricky when you’re expecting).But prenatal yoga may just be the ideal exercise for pregnant women. Here are a few tips to maximize your time on the mat each trimester.First trimester: Since you’re likely feeling more fatigued than usual, make sure to take breaks and modify your yoga positions.

• Continue to use the tips from the first and second trimester suggestions above. Otherwise, keep these tips in mind:Drink enough water. Come into a high squat by bending your knees (make sure the feet are wide enough that they don’t go past your ankles) and lowering your hips. How to do it: Come onto all fours with your hands stacked under your shoulders and your knees under your hips. 3. Bring feet in toward hips to deepen the stretch. If you've been practicing advanced poses like backbends and inversions - where your feet are above your head - you may want to modify them. • It is generally recommended to avoid all inversions by this stage, as it could affect the baby’s positioning once the baby is head down in the uterus. • Do savasana (final relaxation) on your side, and feel free to use plenty of props for added comfort. This restorative pose relieves fatigue and enhances relaxation.

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