{"id":29864,"date":"2026-05-22T18:17:40","date_gmt":"2026-05-22T17:17:40","guid":{"rendered":"https:\/\/beyoga.pt\/yoga-no-pre-e-pos-parto-o-guia-que-toda-a-mae-merecia-ter\/"},"modified":"2026-07-16T19:51:05","modified_gmt":"2026-07-16T18:51:05","slug":"prenatal-postnatal-yoga-guide","status":"publish","type":"post","link":"https:\/\/beyoga.pt\/en\/prenatal-postnatal-yoga-guide\/","title":{"rendered":"Prenatal &#038; Postnatal Yoga: The Guide Every Mother Deserves"},"content":{"rendered":"<style>@import url('https:\/\/fonts.googleapis.com\/css2?family=Poppins:ital,wght@0,300;0,400;0,500;0,600;0,700;1,400&family=Bebas+Neue&display=swap');:root{--by-green:#2d3a2e;--by-terra:#C4614A;--by-sage:#caddc0;--by-cream:#faf8f5;--by-taupe:#8f7d71;--by-dark:#2c2422;--by-body-txt:#66615c;--by-faq-lbl:#7a8c7e;--by-terra-light:rgba(196,97,74,0.08);--by-sage-light:rgba(202,221,192,0.25);}.by-article{font-family:'Poppins',sans-serif;color:var(--by-body-txt);max-width:860px;margin:0 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34px;font-family:'Poppins',sans-serif;font-weight:600;font-size:14px;text-decoration:none !important;display:inline-block;}a.by-btn-outline{background:transparent;color:rgba(255,255,255,0.82) !important;border:1.5px solid rgba(255,255,255,0.3);border-radius:200px;padding:13px 34px;font-family:'Poppins',sans-serif;font-weight:600;font-size:14px;text-decoration:none !important;display:inline-block;}\/* Photo hero override *\/ .by-photo-hero{border-radius:0;padding:0;min-height:500px;display:flex;flex-direction:column;justify-content:flex-end;background-size:cover;background-position:center;background-repeat:no-repeat;}.by-photo-hero .by-photo-inner{padding:56px 52px;max-width:740px;box-sizing:border-box;}.by-photo-hero .by-hero-label{color:rgba(255,255,255,0.72);}.by-photo-hero h1{font-size:52px;color:#fff;margin:0 0 18px 0;}.by-photo-hero .by-hero-intro{font-size:16px;color:rgba(255,255,255,0.68);max-width:560px;margin:0 0 18px 0;}.by-hero-meta{font-size:12px;color:rgba(255,255,255,0.48);letter-spacing:0.06em;font-family:'Poppins',sans-serif;display:block;} h1 em, h2 em, h3 em { padding-right: 0.1em; } @media (max-width:600px){.by-hero{padding:40px 24px;}.by-hero h1{font-size:38px;}.by-stats-bar{grid-template-columns:1fr;}.by-benefits-grid{grid-template-columns:1fr;}.by-img-grid{grid-template-columns:1fr;}.by-cta{padding:36px 24px;}.by-cta .by-cta-btns{flex-direction:column;align-items:center;}.by-cta .by-cta-btns a{width:100%;text-align:center;}.by-photo-hero{min-height:340px;}.by-photo-hero .by-photo-inner{padding:32px 20px;}.by-photo-hero h1{font-size:34px !important;}.by-photo-hero .by-hero-intro{font-size:14px;}.by-trim-grid{gap:8px;}.by-benefits-grid{gap:10px;}.by-body h2{font-size:26px;}.by-body h3{font-size:21px;}.by-stat-num{font-size:36px;}}<\/style>\n<article class=\"by-article\">\n<div class=\"by-hero by-photo-hero\" style=\"background:linear-gradient(rgba(20,18,15,0.22),rgba(20,18,15,0.68)),url('https:\/\/beyoga.pt\/wp-content\/uploads\/2026\/05\/Foto-2-Gravidas_Sukhasana2-scaled.jpg') center\/cover no-repeat\">\n<div class=\"by-photo-inner\">\n    <span class=\"by-hero-label\">Motherhood &amp; Wellbeing<\/span><\/p>\n<h1>Prenatal &amp; Postnatal <em>Yoga<\/em>:<br \/>The Guide Every Mother<br \/>Deserves<\/h1>\n<p>    <span class=\"by-hero-intro\">From the breathing that eases contractions to pelvic-floor recovery, discover how <em>Yoga<\/em> can support every stage of your pregnancy and the time that follows.<\/span><br \/>\n    <span class=\"by-hero-meta\">10 min read<\/span>\n  <\/div>\n<\/div>\n<div class=\"by-stats-bar\">\n<div class=\"by-stat-item\"><span class=\"by-stat-num\">40<\/span><span class=\"by-stat-lbl\">Weeks of pregnancy<\/span><\/div>\n<div class=\"by-stat-item\"><span class=\"by-stat-num\">3<\/span><span class=\"by-stat-lbl\">Distinct trimesters<\/span><\/div>\n<div class=\"by-stat-item\"><span class=\"by-stat-num\">6\u20138<\/span><span class=\"by-stat-lbl\">Weeks to return<\/span><\/div>\n<\/div>\n<div class=\"by-body\"><span class=\"by-section-label\">Where to begin<\/span><\/p>\n<h2>A practice that moves with change<\/h2>\n<p>Pregnancy transforms the body. It changes your posture, your breathing, your centre of gravity, the way you sleep and the way you move. What many women don&#8217;t expect is that these changes also transform the relationship they have with themselves: with their own body, with the growing baby and with the idea of motherhood.<\/p>\n<p><strong>Prenatal <em>Yoga<\/em><\/strong> is not a gentle version of &#8220;normal&#8221; <em>Yoga<\/em>. It is a practice of its own, designed for this specific moment in a woman\u2019s life: where strengthening happens without risk, where <strong>the breath becomes an active tool for labour<\/strong>, where stillness is, in itself, a preparation.<\/p>\n<p>The <strong>postpartum<\/strong> period, so often forgotten in the conversations that precede birth, has its <em>Yoga<\/em> too. A practice of recovery, of reconnection and, often, of rediscovering a body that has changed forever.<\/p>\n<\/div>\n<p><img decoding=\"async\" class=\"by-img-full\" src=\"https:\/\/beyoga.pt\/wp-content\/uploads\/2026\/05\/Foto-2-Gravidas_Sukhasana2-scaled.jpg\" alt=\"Seated meditation in Sukhasana \u2014 BeYoga prenatal Yoga\"><span class=\"by-img-caption\">Sukhasana: a seated meditation posture, suitable throughout pregnancy<\/span><\/p>\n<div class=\"by-body\"><span class=\"by-section-label\">During pregnancy<\/span><\/p>\n<h2>What <em>Yoga<\/em> does for your body and your mind<\/h2>\n<p>The benefits of <em>Yoga<\/em> in pregnancy are well documented. But what research confirms is often what pregnant women who practise already know from experience: they feel <strong>more centred, more able to inhabit their own body<\/strong>, more prepared for what comes next.<\/p>\n<p>This isn\u2019t a practice to &#8220;pass the time&#8221; or &#8220;stay in shape&#8221;. It\u2019s a tool that <strong>trains the nervous system<\/strong>, opens the pelvis, releases tension in the tissues and creates a real connection with the baby, before birth.<\/p>\n<div class=\"by-benefits-grid\">\n<div class=\"by-benefit-card\"><span class=\"by-bc-icon\">\ud83e\udec1<\/span><\/p>\n<h4>Conscious breathing<\/h4>\n<p><strong>Pranayama<\/strong> trains the nervous system to respond with calm instead of reacting with tension \u2014 a skill worth its weight in gold during contractions.<\/p>\n<\/div>\n<div class=\"by-benefit-card\"><span class=\"by-bc-icon\">\ud83e\uddb4<\/span><\/p>\n<h4>Pain relief<\/h4>\n<p>Lower-back pain, <strong>sciatica<\/strong>, tension in the hips and shoulders: adapted postures work the most overloaded areas as the belly grows.<\/p>\n<\/div>\n<div class=\"by-benefit-card\"><span class=\"by-bc-icon\">\u2696\ufe0f<\/span><\/p>\n<h4>Balance and posture<\/h4>\n<p>Your centre of gravity shifts every week. <em>Yoga<\/em> helps the body adapt consciously, <strong>reducing joint strain and the risk of falls<\/strong>.<\/p>\n<\/div>\n<div class=\"by-benefit-card\"><span class=\"by-bc-icon\">\ud83d\ude0c<\/span><\/p>\n<h4>Less stress and anxiety<\/h4>\n<p>Studies show a <strong>significant reduction in cortisol levels<\/strong> in pregnant women who practise <em>Yoga<\/em> regularly \u2014 a benefit that reaches the baby too.<\/p>\n<\/div>\n<div class=\"by-benefit-card\"><span class=\"by-bc-icon\">\ud83d\udca4<\/span><\/p>\n<h4>Sleep quality<\/h4>\n<p>Regular practice improves rest, particularly in the <strong>second and third trimesters<\/strong>, when sleeping comfortably is already a challenge in itself.<\/p>\n<\/div>\n<div class=\"by-benefit-card\"><span class=\"by-bc-icon\">\ud83d\udc76<\/span><\/p>\n<h4>Connection with your baby<\/h4>\n<p>The time of presence and stillness that <em>Yoga<\/em> offers creates moments of <strong>genuine bonding with the baby<\/strong>, before birth.<\/p>\n<\/div>\n<\/div>\n<div class=\"by-quote\">\n<p>&#8220;Pregnancy is not an illness: it is one of the most intense experiences the human body goes through. <em>Yoga<\/em> doesn\u2019t try to soften it. It prepares you for it.&#8221;<\/p>\n<p class=\"by-quote-src\">BeYoga \u2014 <em>Yoga<\/em> School<\/p>\n<\/div>\n<h3>The benefits reach your baby too<\/h3>\n<p>When the mother practises <em>Yoga<\/em>, the baby benefits at the same time. <strong>Deeper breathing improves oxygenation<\/strong>. Lower cortisol levels are reflected in the hormonal environment of the womb. Moments of stillness have a <strong>measurable effect on fetal heart rate<\/strong> \u2014 something any ultrasound before and after a session can show.<\/p>\n<\/div>\n<div class=\"by-body\"><span class=\"by-section-label\">By stage<\/span><\/p>\n<h2>How the practice changes trimester by trimester<\/h2>\n<p>There is no universal <em>Yoga<\/em> for all pregnant women, nor a fixed set of postures that works the same from the first to the ninth month. The practice adapts to the moment, and it is precisely <strong>that capacity for adaptation that makes it so valuable<\/strong>.<\/p>\n<div class=\"by-trim-grid\">\n<div class=\"by-trim-block\"><span class=\"trim-num\">1<\/span><span class=\"trim-label\">First trimester \u00b7 Weeks 1 to 13<\/span><\/p>\n<h3>The adjustment phase<\/h3>\n<p>The first trimester is often marked by <strong>fatigue, nausea and a strangeness towards a body that isn&#8217;t yet showing<\/strong> what is happening. The practice should be gentle: breathwork, slow movements and plenty of inner listening. Deep twists and intense abdominal work should be avoided. If there&#8217;s nausea, the floor is your ally. And if some days you can&#8217;t practise, that is practice too.<\/p>\n<\/div>\n<div class=\"by-trim-block\"><span class=\"trim-num\">2<\/span><span class=\"trim-label\">Second trimester \u00b7 Weeks 14 to 27<\/span><\/p>\n<h3>The balance phase<\/h3>\n<p>It is often <strong>the most energetic trimester<\/strong>. The belly doesn&#8217;t yet limit movement, but the baby is already real and present. The practice can be more active now: adapted standing postures, hip opening, <strong>pelvic-floor strengthening<\/strong>. <a href=\"https:\/\/beyoga.pt\/en\/yoga-glossary-terms-to-know\/\" style=\"color:var(--by-terra);\">Ujjayi breathing<\/a> and perineal exercises take on growing importance. Opening the pelvis begins to make sense \u2014 not as gymnastics, but as conscious preparation.<\/p>\n<\/div>\n<div class=\"by-trim-block\"><span class=\"trim-num\">3<\/span><span class=\"trim-label\">Third trimester \u00b7 Week 28 to birth<\/span><\/p>\n<h3>The preparation phase<\/h3>\n<p>The focus shifts to birth itself. <strong>Squatting positions, pelvic opening, breathing techniques for contractions<\/strong> and deep relaxation practices become central. The body asks for more support: blocks, cushions and chairs become essential allies, not signs of weakness. The goal is to reach labour with real tools \u2014 <strong>knowing how to breathe, release tension and find your own body&#8217;s rhythm<\/strong>.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"by-img-grid\"><img decoding=\"async\" src=\"https:\/\/beyoga.pt\/wp-content\/uploads\/2026\/05\/Foto-13-Gravidas_Parighasana-scaled.jpg\" alt=\"Parighasana, the gate pose, BeYoga prenatal Yoga\"><img decoding=\"async\" src=\"https:\/\/beyoga.pt\/wp-content\/uploads\/2026\/05\/Foto-14-Gravidas_Adho-Mukha-Svanasana-scaled.jpg\" alt=\"Adapted Adho Mukha Svanasana, BeYoga prenatal Yoga\"><\/div>\n<p><span class=\"by-img-caption\">Parighasana and Adho Mukha Svanasana, two side-opening and lengthening postures adapted for pregnancy<\/span><\/p>\n<div class=\"by-body\"><span class=\"by-section-label\">After birth<\/span><\/p>\n<h2>Postnatal <em>Yoga<\/em>: returning to the body that changed<\/h2>\n<p>No one truly prepares you for the postpartum. Not the magazine version, but the real one: a different body, broken sleep, emotions that don&#8217;t fit into words. <strong>Postnatal <em>Yoga<\/em><\/strong> exists precisely for this space.<\/p>\n<p>It&#8217;s not about getting back the body you had before. It&#8217;s about <strong>getting to know the body you have now<\/strong> \u2014 one that has changed forever in ways that deserve to be acknowledged, not erased.<\/p>\n<div class=\"by-info-box\">\n<p>Postnatal <em>Yoga<\/em> <strong>is not a strategy to &#8220;get your weight back&#8221;<\/strong>: it is a practice of structural recovery, emotional regulation and reconnection with a body that has just done something extraordinary.<\/p>\n<\/div>\n<h3>When is it safe to practise again?<\/h3>\n<p>The general rule is to wait for the <strong>postnatal check-up<\/strong>, usually between <strong>six and eight weeks<\/strong> after a vaginal birth, and longer after a C-section. But postnatal <em>Yoga<\/em> can begin earlier, with very gentle practices: conscious breathing, visualisation, deep relaxation. The <strong>pelvic floor<\/strong> in particular can and should be worked early, even if only at the level of body awareness.<\/p>\n<h3>What postnatal <em>Yoga<\/em> works on<\/h3>\n<p class=\"by-item\">\ud83c\udf38 <strong>Pelvic floor<\/strong>: the structure most affected by birth, whether vaginal or C-section, and one that rarely gets the attention it deserves during recovery<\/p>\n<p class=\"by-item\">\ud83c\udf38 <strong>Abdominal diastasis<\/strong>: separation of the abdominal muscles is common after pregnancy; postnatal <em>Yoga<\/em> works the core safely, without worsening the condition<\/p>\n<p class=\"by-item\">\ud83c\udf38 <strong>Shoulders, neck and upper back<\/strong>: strained by the hours of breastfeeding, carrying and rocking that come with a baby<\/p>\n<p class=\"by-item\">\ud83c\udf38 <strong>Hormonal and emotional balance<\/strong>: regular practice supports nervous-system regulation during a period of intense fluctuations, including helping to prevent <strong>postpartum depression<\/strong><\/p>\n<p class=\"by-item\">\ud83c\udf38 <strong>Community and belonging<\/strong>: a postnatal <em>Yoga<\/em> class is also a space where you feel understood by women going through the same moment<\/p>\n<h3>Vaginal birth vs. C-section: different starting points<\/h3>\n<p>After a vaginal birth, the initial focus is on the <strong>pelvic floor and gentle mobilisation of the spine<\/strong>. After a C-section, the scar needs time to consolidate: the abdomen isn&#8217;t worked directly in the first weeks, and certain postures are contraindicated until medically cleared. A teacher with <a href=\"https:\/\/beyoga.pt\/en\/?post_type=oscursos&#038;p=30050\" style=\"color:var(--by-terra);font-weight:600;\"><strong>specialised training in postnatal <em>Yoga<\/em><\/strong><\/a> knows how to make these distinctions \u2014 and that is exactly what matters when the body can&#8217;t afford to get it wrong.<\/p>\n<\/div>\n<p><img decoding=\"async\" class=\"by-img-full\" src=\"https:\/\/beyoga.pt\/wp-content\/uploads\/2026\/05\/Foto-26-Gravidas_Samasthiti-2-scaled.jpg\" alt=\"Samasthiti, mountain pose, balance and presence in BeYoga Yoga\"><span class=\"by-img-caption\">Samasthiti, mountain pose: balance, grounding and presence<\/span><\/p>\n<hr class=\"by-divider\">\n<div class=\"by-body\"><span class=\"by-section-label\">Before you begin<\/span><\/p>\n<h2>What you need to know to practise safely<\/h2>\n<p style=\"font-size:13px;color:var(--by-taupe);background:rgba(45,58,46,0.04);border-radius:6px;padding:10px 14px;margin-bottom:24px;\"><em>This article is for information only and does not replace medical advice. Always consult your obstetrician or doctor before starting or resuming any physical practice during pregnancy and postpartum.<\/em><\/p>\n<p>Most women can and should practise <em>Yoga<\/em> during pregnancy. There are, however, situations where the practice requires <strong>specific adaptations or prior medical assessment<\/strong> \u2014 out of responsibility, not bureaucracy.<\/p>\n<h3>Always talk to your doctor or obstetrician<\/h3>\n<p>In cases of <strong>placenta previa, threatened preterm labour, pre-eclampsia or multiple pregnancy<\/strong>, there are postures and techniques that should be avoided or modified. A good prenatal <em>Yoga<\/em> teacher knows how to ask and adapt, but medical information is irreplaceable. The conversation with your obstetrician is always the starting point.<\/p>\n<h3>What to avoid during pregnancy<\/h3>\n<div class=\"by-warning-box\"><span class=\"by-warning-title\">Contraindications to know<\/span><\/p>\n<p>Lying face-down after the first trimester \u00b7 Lying on your back for prolonged periods <strong>from 20 weeks onwards<\/strong> (compression of the inferior vena cava) \u00b7 Deep trunk twists that compress the abdomen \u00b7 Full inversions if not practised before pregnancy \u00b7 <strong>Breath-retention pranayama<\/strong> (kumbhaka) \u00b7 Intense abdominal exercises such as crunches or full planks \u00b7 Overheating in bikram or hot <em>Yoga<\/em> studios<\/p>\n<\/div>\n<h3>What to look for in a teacher<\/h3>\n<p>A teacher with <a href=\"https:\/\/beyoga.pt\/en\/?post_type=oscursos&#038;p=30050\" style=\"color:var(--by-terra);font-weight:600;\"><strong>specific training in prenatal and postnatal <em>Yoga<\/em><\/strong><\/a> knows the adaptations needed for each trimester, can spot warning signs and can create a class where every woman feels <strong>safe and well supported<\/strong>.<\/p>\n<div class=\"by-sage-box\"><span class=\"by-sage-title\">Good to know<\/span><\/p>\n<p>In Portugal, specific training in this area is still scarce. Not all &#8220;prenatal <em>Yoga<\/em>&#8221; classes are the same, and those who attend them deserve to <strong>ask about the training of whoever is teaching<\/strong>.<\/p>\n<\/div>\n<\/div>\n<hr class=\"by-divider\">\n<img decoding=\"async\" class=\"by-img-full\" src=\"https:\/\/beyoga.pt\/wp-content\/uploads\/2026\/05\/Foto-35-Gravidas_Virabhadrasana-III-C-Apoio-scaled.jpg\" alt=\"Supported Virabhadrasana III, adapted strength and balance, BeYoga Yoga\"><span class=\"by-img-caption\">Supported Virabhadrasana III: strength, focus and balance adapted to each stage<\/span><\/p>\n<div class=\"by-faq-section\"><span class=\"by-section-label\">Frequently asked questions<\/span><\/p>\n<h2>What mothers ask most about <em>Yoga<\/em> in pregnancy and postpartum<\/h2>\n<div class=\"by-faq-list\">\n<details class=\"by-faq\">\n<summary class=\"by-faq-q\">Can I start <em>Yoga<\/em> for the first time during pregnancy?<\/summary>\n<div class=\"by-faq-a\">\n<p>Yes. For many women, pregnancy is the first time they try <em>Yoga<\/em> and it can be the ideal moment to begin. Prenatal practice is designed precisely for those with <strong>no prior experience<\/strong>: it assumes no flexibility, strength or familiarity with <em>Yoga<\/em> \u2014 only attention to your own body and a willingness to learn to listen to it.<\/p>\n<p>If you&#8217;re in the first trimester with intense nausea or a lot of fatigue, you can wait until the second trimester, when the body is more receptive. <strong>There is no wrong week to start.<\/strong><\/p>\n<\/div>\n<\/details>\n<details class=\"by-faq\">\n<summary class=\"by-faq-q\">From which week is it safe to start <em>Yoga<\/em> in pregnancy?<\/summary>\n<div class=\"by-faq-a\">\n<p>In an uncomplicated pregnancy, you can start as early as the first trimester with gentle breathing and relaxation practices. Most women begin between <strong>12 and 14 weeks<\/strong>, when the fatigue and nausea of the first trimester tend to ease.<\/p>\n<p>The most important thing is to have the approval of your obstetrician or family doctor, especially if you have a history of miscarriage or other conditions that may require extra care.<\/p>\n<\/div>\n<\/details>\n<details class=\"by-faq\">\n<summary class=\"by-faq-q\">Does <em>Yoga<\/em> really help during labour?<\/summary>\n<div class=\"by-faq-a\">\n<p>Yes, and the scientific evidence supports it. The <strong>conscious breathing techniques<\/strong> trained in <em>Yoga<\/em> activate the parasympathetic nervous system, reducing the perception of pain and helping the body keep the natural rhythm of contractions. It doesn&#8217;t remove the pain, but it <strong>teaches the body not to fight it<\/strong>.<\/p>\n<p>The positions taught in prenatal <em>Yoga<\/em> \u2014 such as squatting, all-fours or child&#8217;s pose \u2014 are often recommended to help the baby descend and rotate during labour.<\/p>\n<\/div>\n<\/details>\n<details class=\"by-faq\">\n<summary class=\"by-faq-q\">When can I return to <em>Yoga<\/em> after birth?<\/summary>\n<div class=\"by-faq-a\">\n<p>It depends on the type of birth and your individual recovery. After an uncomplicated vaginal birth, very gentle breathing, relaxation and <strong>pelvic-floor awareness<\/strong> practices can begin as early as the first week. A fuller practice usually resumes after the <strong>6-to-8-week check-up<\/strong>.<\/p>\n<p>After a C-section, it takes longer: usually <strong>8 to 12 weeks<\/strong> for any work involving the core, and always with medical clearance.<\/p>\n<\/div>\n<\/details>\n<details class=\"by-faq\">\n<summary class=\"by-faq-q\">Can postnatal <em>Yoga<\/em> be done with the baby present?<\/summary>\n<div class=\"by-faq-a\">\n<p>Yes, and many classes are designed precisely to include the baby. It&#8217;s a practical way to solve the logistics for those who don&#8217;t yet have anyone to leave the baby with, but also a deliberate practice of <strong>shared presence<\/strong>: the baby on the mother&#8217;s belly during relaxation, included in certain postures, massaged during the session.<\/p>\n<p>Studies show these sessions have a positive impact on the <strong>mother-baby bond and on preventing postpartum depression<\/strong>.<\/p>\n<\/div>\n<\/details>\n<details class=\"by-faq\">\n<summary class=\"by-faq-q\">Does <em>Yoga<\/em> help with postpartum abdominal diastasis?<\/summary>\n<div class=\"by-faq-a\">\n<p>Yes, with specialised guidance. <strong>Diastasis<\/strong> \u2014 the separation of the abdominal muscles \u2014 affects most women after pregnancy to varying degrees. Specialised postnatal <em>Yoga<\/em> works the <strong>deep core (transverse abdominis)<\/strong> without activating the superficial core that would worsen the condition.<\/p>\n<p>Exercises such as crunches, full planks and any intense abdominal effort <strong>should be completely avoided<\/strong> until the diastasis has resolved.<\/p>\n<\/div>\n<\/details>\n<details class=\"by-faq\">\n<summary class=\"by-faq-q\">Is prenatal and postnatal <em>Yoga<\/em> different from &#8220;normal&#8221; <em>Yoga<\/em>?<\/summary>\n<div class=\"by-faq-a\">\n<p>Yes, substantially. It isn&#8217;t an easier <em>Yoga<\/em>: it&#8217;s a <strong>different<\/strong> <em>Yoga<\/em>. It has its own anatomy (pelvic floor, diastasis, hormonal and ligament changes), specific contraindications, adaptations that vary week by week and breathing techniques designed for labour and recovery.<\/p>\n<p>Teaching it requires <a href=\"https:\/\/beyoga.pt\/en\/?post_type=oscursos&#038;p=30050\" style=\"color:var(--by-terra);font-weight:600;\"><strong>specific training<\/strong><\/a>: it isn&#8217;t enough to be a <em>Yoga<\/em> teacher and adjust a few postures.<\/p>\n<\/div>\n<\/details>\n<details class=\"by-faq\">\n<summary class=\"by-faq-q\">How do I choose a good prenatal <em>Yoga<\/em> teacher in Portugal?<\/summary>\n<div class=\"by-faq-a\">\n<p>Ask about <strong>specific training in prenatal and postnatal <em>Yoga<\/em><\/strong>. Don&#8217;t assume that any <em>Yoga<\/em> teacher is prepared to teach pregnant women. Look for someone who asks about your pregnancy before the first class, who adapts postures individually and who knows how to say no to certain practices at certain moments.<\/p>\n<p>Small groups allow more individual attention. And trust your intuition: if a class makes you feel pressured, uncomfortable or invisible as a pregnant woman, it isn&#8217;t the right class for you.<\/p>\n<\/div>\n<\/details>\n<details class=\"by-faq\">\n<summary class=\"by-faq-q\">Is there prenatal and postnatal <em>Yoga<\/em> training for teachers in Portugal?<\/summary>\n<div class=\"by-faq-a\">\n<p>Yes. BeYoga has a <strong>certified Prenatal &amp; Postnatal <em>Yoga<\/em> training<\/strong>, designed for <em>Yoga<\/em> teachers who want to gain the skills needed to teach pregnant women and new mothers safely, deeply and with individualised support. The training covers pregnancy anatomy, adaptations by trimester, postnatal <em>Yoga<\/em>, pelvic floor, abdominal diastasis and much more.<\/p>\n<\/div>\n<\/details>\n<\/div>\n<\/div>\n<div class=\"by-cta\"><span class=\"by-cta-label\">BeYoga Training<\/span><\/p>\n<h2>Want to teach <em>Yoga<\/em> to expectant and new mothers?<\/h2>\n<p>BeYoga offers certified Prenatal &amp; Postnatal <em>Yoga<\/em> training, for teachers who want to support this stage of their students&#8217; lives with knowledge, safety and real depth.<\/p>\n<div class=\"by-cta-btns\"><a class=\"by-btn-primary\" href=\"https:\/\/beyoga.pt\/en\/?post_type=oscursos&#038;p=30050\">View the training<\/a><a class=\"by-btn-outline\" href=\"https:\/\/beyoga.pt\/en\/yoga-courses\/\">Explore all courses<\/a><\/div>\n<\/div>\n<\/article>\n<style>details[open] summary.by-faq-q::after{content:\"\\2212\" !important;color:#C4614A !important;}<\/style>\n","protected":false},"excerpt":{"rendered":"<p>From breathing that eases contractions to pelvic-floor recovery: the complete guide to <strong>pregnancy and postpartum yoga<\/strong>, with benefits by trimester, safety and FAQs.<\/p>\n","protected":false},"author":24,"featured_media":29865,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[207,1,208],"tags":[209,210,211,213,215,216,212,214],"dificuldade":[],"tempo":[],"intensidade":[],"tema":[],"class_list":["post-29864","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-personal-development","category-uncategorized","category-yoga-practice","tag-beyoga","tag-beyoga-school","tag-carla-goncalves","tag-lisbon","tag-yoga","tag-yoga-in-portugal","tag-yoga-philosophy","tag-yoga-practice-tag"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Prenatal &amp; 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