TL;DR

• Check if the instructor is certified in prenatal yoga for safe and guided practice.

• Ask which trimester the class is designed for to ensure it fits your current stage.

• Find out how poses are modified to suit pregnancy needs and avoid discomfort.

• Know the class size and format (online or in-person) to match your comfort level.

• Discuss any health conditions with the instructor before starting.

• Look into trial sessions, virtual options, and flexible attendance policies before committing.

Picking the right prenatal yoga class can help you feel better during pregnancy. Whether you want to stay active, feel more relaxed, or reduce body aches, it’s important to choose a class that feels safe and right for you. With so many classes out there both online and in person it’s normal to have some questions before you join.

It’s a good idea to ask about the teacher’s experience, the type of class, and how the poses are changed to suit pregnancy. You might also want to know what to bring, how big the class is, and if you can try one session before signing up for more.

In this blog, we’ve listed the most helpful questions to ask before joining a prenatal yoga class. These will make it easier for you to find a class that fits your needs and help you enjoy the benefits of yoga during this special time.

Is the instructor certified in prenatal yoga?

Before joining a prenatal yoga class, it’s important to check if the instructor is certified in prenatal yoga. Pregnancy changes your body in many ways, and not all regular yoga poses are safe during this time. A certified instructor knows how to guide you safely and choose the right poses for your stage of pregnancy.

They are trained to adjust the class based on how you feel, what trimester you’re in, and if you have any pain or discomfort. They also know which poses to avoid, like ones that press on your belly or twist too much.

Having a certified teacher means you’ll get the right support and guidance, so you can feel safe and relaxed during each session. It’s a simple but important way to make sure you and your baby are taken care of during your yoga practice.

What trimester is the class designed for?

When looking for a prenatal yoga class, it’s a good idea to ask which trimester the class is meant for. Your body changes a lot during pregnancy, and what feels right in the first trimester might not work in the third.

Some classes are made for all stages of pregnancy, while others are focused on a certain trimester. For example, early prenatal for the first trimester may have more gentle movements, while later classes might focus more on breathing and relaxation to help prepare for birth.

How are poses modified for pregnancy safety?

During pregnancy, your body goes through many changes, and not all yoga poses are safe or comfortable anymore. That’s why it’s important to ask how the poses are modified in a prenatal yoga class. 

For example, deep twists, lying flat on your back for too long, or strong core exercises are often replaced with safer options. The focus is on gentle stretching, balance, and breathing. Props like blocks, cushions, or bolsters may also be used to give extra support and comfort.

These modifications help prevent strain, improve circulation, and keep you feeling relaxed and safe throughout your practice. Always let your instructor know how you’re feeling, and don’t be afraid to skip a pose if something doesn’t feel right.

What is the class size and format?

Knowing the class size and format can help you choose a prenatal yoga class that feels right for you. Smaller classes usually mean more personal attention from the instructor, which can be helpful if you’re new to yoga or want extra guidance. Larger classes may feel more energetic and social but might offer less one-on-one support.

It’s also good to ask about the format whether the class is in-person, online, or a mix of both. Some people prefer the comfort of home with virtual classes, while others enjoy the in-studio experience. Understanding the size and format helps you feel more prepared and comfortable before joining.

Should I talk to my instructor about any health issues?

Yes, it’s very important to talk about any medical conditions or risks with your prenatal yoga instructor before starting a class. Every pregnancy is different, and certain health concerns like high blood pressure, and back problems,  may require special care during yoga.

Sharing this information helps the instructor adjust poses or suggest alternatives that are safer for you. It also ensures you avoid movements that could cause discomfort or strain. Being open about your health helps you get the most out of your practice while keeping you and your baby safe.

What should I bring to the class?

Before your prenatal yoga class, it’s helpful to know what to bring so you feel prepared and comfortable. Most studios provide basic equipment, but you may still want to bring your yoga mat for hygiene and comfort. A water bottle is a must to stay hydrated, and a towel can be useful if you get warm during the session.

Wearing comfortable, stretchy clothes that support your growing belly is also important. Some moms-to-be like to bring a cushion or pregnancy pillow for extra support during relaxation. If you're attending an online class, make sure you have a quiet space and any props recommended by the instructor.

Are there options for virtual or private sessions?

Yes, many prenatal yoga instructors now offer virtual and private sessions to give moms-to-be more flexibility and comfort. Private sessions are ideal if you’re looking for personal attention, have health concerns, or simply feel more comfortable practicing alone.

These one-on-one sessions can be fully customized based on how you’re feeling, your stage of pregnancy, and any areas you want to focus on, such as breathing techniques, back pain relief, or birth preparation. You also get to choose a time that works best for you, which is especially helpful if your schedule changes often.

Online prenatal yoga classes make it easy to stay active and relaxed without stepping outside your home. They’re a great option if you're feeling low on energy, managing pregnancy discomforts, or simply want to avoid the hassle of commuting. 

Whether you're juggling work-from-home tasks or just prefer the quiet of your own space, online sessions offer flexibility that fits your routine. It’s also a great choice if you’re on bed rest or need extra comfort and privacy. Online prenatal yoga helps you stay consistent, feel supported, and stay connected to your body all from a space where you feel most at ease.

What happens if I miss a class or need to pause attendance?

It’s always a good idea to ask what the studio’s or instructor’s policy is if you miss a class or need to take a break. Some offer makeup sessions, recorded classes, or flexible scheduling, especially for online options. 

Others may allow you to carry forward missed classes to a later date. Pregnancy can be unpredictable, so choosing a class with a flexible and understanding approach can help you stay committed without added pressure or stress.

Can I try a session before committing to a full course?

Yes, prenatal yoga classes also offer trial classes so you can see if the class feels right for you before signing up for a full course. A trial session gives you a chance to experience the teaching style, class pace, and overall environment. You’ll also get to see if the instructor makes you feel comfortable and supported.

Trying a class first is a low-pressure way to decide if it meets your needs, especially if you're new to yoga or unsure about online vs. in-person sessions. Always ask about trial options before committing.

Wrapping up 

Choosing the right online pregnancy yoga class can make a big difference in how you feel during pregnancy. By asking the right questions about the instructor’s certification, class format, safety modifications, and flexibility you can find a class that fits your needs and supports your well-being. 

Whether you prefer a group setting, a private session, or the convenience of online classes, there’s an option out there that’s right for you. Don’t be afraid to try a session first or talk openly with your instructor. The goal is to feel safe, supported, and confident as you move through this special journey.