(what to look for in a pregnancy yoga class or a prenatal yoga teacher Training)
Three Factors that make a Skilled Prenatal Yoga Teacher
Birthlight Prenatal Yoga offers specialised practices designed for the entire pregnancy journey—from conception through to the early postpartum period, including labor and birth. While many are drawn to prenatal yoga for gentle stretching, strengthening, and relaxation techniques, what truly elevates the experience is the guidance of a skilled teacher.
Yes there are lots of resources on the internet but nothing quite matches having the personal attention of a skilled teacher with a good breadth of anatomical knowledge and a broad repertoire of practices that best serve the pregnant body. This is more than just tweaking classic yoga postures and leaving out a fair few. Combined with good observation skills and the habit of regular self reflection these three factors will facilitate your yoga practice during pregnancy in the best possible way.
Let’s explore the three essential factors that distinguish exceptional prenatal yoga teachers.
1. Understanding of Integrated Anatomy & Physiology
A skilled pregnancy yoga teacher possesses deep knowledge of how the pregnant body works, changes, and responds throughout the journey of pregnancy and beyond. Our Perinatal Yoga training places great importance on understanding the anatomy and physiology of pregnancy, birth, and postnatal recovery as it informs the practices that will be of most benefit during this transformative time.
Supporting the Changing Body
Skilled prenatal teachers understand how to gently strengthen the deeper muscles that support your growing baby bump without strain. This targeted approach relieves pressure on joints when pregnancy hormones are naturally loosening them. Their anatomical knowledge allows them to guide you through movements that gently tone the muscles supporting your growing baby bump. Later some of these movements can help position your baby optimally for birth while keeping you comfortable in late pregnancy.
Breathing for Two
The physiological understanding of breathing during pregnancy goes beyond simple relaxation. Skilled teachers recognise breath also as an invisible bond and communication line with your baby. Whether you’re planning a vaginal birth or cesarean, a knowledgeable teacher helps you develop breathing practices that calm your nervous system, support labor, and establish early connection with your baby.
Communicating Clearly with Students
As prenatal teachers, it is key to be able to explain this anatomy and physiology to pregnant women and their partners in accessible, meaningful ways. Skilled teachers don’t just possess this knowledge—they help you understand it in an embodied way, not just a theoretical way. Thus empowering you with better proprioception – the feeling and awareness of what is happening in your body and why certain practices are beneficial for you. This in turn builds confidence and encourages pregnant people to become active participants in their pregnancy and birth journey taking some of the practices into daily life too.
2. A Repertoire of Beneficial Yoga Practices for Every Pregnancy
The most skilled teachers adapt their approach to meet each person’s unique needs not just in 1:1 classes but also, importantly, in group classes too, drawing from a comprehensive repertoire of practices. This important factor comes from the understanding that any yoga should fit the person practicing, not the other way around.
Diverse Approaches for Diverse Needs
Whether you’re new to yoga or an experienced practitioner, a skilled teacher provides practices appropriate for your body, pregnancy stage, and birth plans. They offer variations that accommodate physical limitations, previous injuries, or common pregnancy symptoms, ensuring everyone receives maximum benefit regardless of circumstance. It means that everyone in a class can stay feeling included although they may not all be doing the same practices throughout the session. Equally they can help advise you on how to adapt an existing yoga practice that you may be keen to continue as much as possible.
Beyond Physical Postures
Exceptional teachers recognize that prenatal yoga extends beyond asanas. They incorporate:
• Relaxation techniques that improve digestion, sleep patterns, immunity, and personal relationships
• Dharana and dhyana practices (concentration and meditative awareness) that help manage pregnancy anxieties and quiet the fluctuations of the mind
• Moments for Bonding that foster connection with your baby before birth
• Community-building practices that connect you with other expectant mums
Preparation for Birth and Beyond
Skilled teachers provide practices specifically designed for labor and birth, helping you feel more confident in finding positions that facilitate your baby’s movement through the pelvis if you’re planning a vaginal birth. They also teach techniques that remain valuable postpartum, supporting your transition to parenthood and physical recovery.
3. Keen Observation Skills & Self-Reflection, “Svādhyāya”
Perhaps the most distinguishing quality of exceptional prenatal yoga teachers is their ability to truly see their students and continue to refine and adapt their own teaching practice.
Personalized Attention
Apart from having a comprehensive enrollment form where you share any symptoms or important details about your health with your teacher, they will also check in with you briefly at each class to see if there’s anything new that may need to be taken care of- this could for example be just whether you’re feeling particularly tired or energetic. Your teacher can then take this into account during the session. Your pregnancy yoga teacher will also use their observation skills to note subtle cues in your posture, breathing, and energy. This will help them see when you might need additional support or modification and offer adjustments. Sometimes a small change can dramatically shift how you experience a practice. Again the aim is to help you find steadiness, ease and enjoyment. This attentiveness creates a safe environment where you feel seen and supported in your practice of Svadhyaya (self-study/self-knowledge).
The Power of Laughter and Joy
One important factor that we aim to pass on to all Birthlight teachers who train with us is the understanding that laughter is a magical class ingredient. In fact we recommend at least three good laughs in a class! This is often a surprise as it’s not something we usually do in the majority of yoga classes. It’s not just about creating an enjoyable atmosphere—it’s a catalyst for increasing oxytocin, the love, calm, and connection hormone that also orchestrates the hormones of labor, birth, bonding and breastfeeding. Skilled teachers intentionally incorporate elements that bring joy and lightness to their classes, knowing that the physiological benefits extend far beyond the momentary experience of happiness.
Embodied Wisdom Through Self-Reflection
The Sanskrit term “Svādhyāya” refers to self-study and reflection. Professional prenatal yoga teachers engage in continuing self-reflection beyond their initial training, examining their teaching methods, updating their knowledge, and refining their approach. This commitment to growth ensures they bring authentic, tested wisdom to their teaching.
Creating a Sattvic Space
A sattvic space is one where you can practise finding stillness, clarity and inner-nourishment. Through their own self-awareness, skilled pregnancy yoga teachers create practice spaces where you can safely explore your changing body, fluctuating emotions, and emerging identity as a parent. Prenatal yoga is not a talking therapy session, although some teachers may also be trained in counselling or psychotherapy. However, many people appreciate the opportunity to briefly share how they are feeling at each class and feel a camaraderie with others in the group.
Opening up a regular space in your day and week for noticing what you feel, acknowledging what your changing needs may be and noticing your insights and intuitive knowledge about yourself can be very empowering, balancing and confidence boosting.
In turn, as teachers model the self-compassion and present-moment awareness they facilitate their students in cultivating a sattvic (balanced, harmonious) atmosphere for practice where no one is encouraged to push beyond what their body and mind are asking for. Indeed if some people are looking for a direct replacement for a sweaty workout they may be disappointed with this type of class at first. But if they are open to cultivating a more subtle awareness of asana and movement in the wider context of all the other aspects yoga has to offer they will find a lot to explore!
The Transformative Impact of Skilled Facilitation
When prenatal yoga is led by a teacher embodying these three factors, the benefits extend far beyond physical exercise. With such guidance, prenatal yoga becomes a comprehensive preparation for birth- however it unfolds, and parenthood that:
• Builds inner strength and confidence
• Creates space for slowing down, grounding and deep relaxation
• Provides practical tools for daily pregnancy challenges
• Helps release worry and manage anxiety
• Prepares you holistically for parenthood
• Supports optimal physiological processes during pregnancy, birth, and recovery
Our Birthlight Perinatal Yoga training prioritises these three essential factors—anatomical understanding, a diverse repertoire of practices , and self-reflective observation skills—because we recognize that truly effective prenatal yoga isn’t just about what is taught, but how it’s taught and why specific practices are best for certain people or are offered at particular stages of the perinatal journey. This comprehensive approach ensures Birthlight teachers can create classes in the service of pregnant women and pregnant people throughout their entire journey into parenthood.
Find a Birthlight trained yoga teacher in our Directory of Prenatal Yoga Teachers here.
See when our next Perinatal Yoga Teacher Training courses are on our Training Schedule here.