Living / 21 May, 2025 / Christina Walter

Breathe, Stretch, Relax: The Power Of Prenatal Yoga

Pregnancy and early motherhood are some of life’s most beautiful and most challenging chapters. Physically, emotionally, and mentally, it’s a time of transformation that calls for deep rest, mindful movement, and compassionate self-care. Yoga teacher Espi Mansi is passionate about empowering expectant mothers by helping them connect with their bodies through gentle, nurturing practices like prenatal yoga.

She shares her insights with us on how and why yoga can help expecting and new mamas cultivate strength, find calm, and stay grounded through every stage of change. Whether you’re preparing for birth or navigating the early days of motherhood, yoga offers practical support, emotional steadiness, and a gentle reminder to breathe through it all.

“There are so many gentle yoga poses and techniques that can help ease the common aches and discomforts of pregnancy. Hip openers, like cobbler’s pose or wide-legged forward folds, along with cat-cow and gentle squats, can really relieve tension in the lower back, hips, and even sciatica. If you’re struggling with swollen ankles, something as simple as ‘legs up the wall’ – especially in the first and second trimesters – can help reduce swelling and support circulation. And for better sleep? Breathwork, meditation, and the calming rhythm of a regular practice often make the biggest difference. Just remember: always work with an experienced teacher to adapt safely to your body’s needs.”

Are there any yoga modifications or precautions pregnant women should take to ensure they practice safely?

I always recommend working with an experienced teacher, especially if you’re new to yoga, and getting your GP’s approval before starting, particularly in the first trimester. Certain poses need to be adapted as your body changes. For example, deep twists and long periods lying on your back should be avoided, especially as pregnancy progresses. Forward folds can still be helpful, but it’s important to keep space between the legs to avoid putting pressure on the belly. And from the third trimester, inversions should only be done with the guidance of a professional. It’s all about tuning in, moving mindfully, and honouring what your body needs in each moment.”

Are there any products that can help enhance a prenatal yoga practice, and how can they help?

“One of my favourite tools for supporting, comforting, and ensuring safety during this special time is the dreamgenii® Pregnancy, Feeding & Support Pillow.
The dreamgenii pillow is designed to support the bump, back, and knees while encouraging left-side sleeping, known to be the optimal position for blood flow and baby’s health. But beyond the bedroom, it’s a brilliant companion for yoga and mindfulness practices too. It provides the extra support many expecting mums need to feel safe and comfortable during their pre-natal yoga practice, whether they’re stretching, breathing, or simply resting. Having that added comfort can make a real difference, encouraging mums-to-be to stay active, ease tension, and boost their mental wellbeing throughout pregnancy.

The pillow can be used under the knees in seated postures like Cobbler’s Pose or Head-to-Knee Pose, under the belly in cross-legged positions, or along the back and side body when lying down. It also makes a fantastic support during meditation and guided relaxation.

For beginners who have never practised yoga before, what are some simple yet effective poses or breathing exercises to start with during pregnancy?

“If you’re new to yoga, there are some beautifully simple practices that can make a big difference during pregnancy. Start with gentle breathwork: breathing in for a count of six and out for eight. This is a powerful way to calm the nervous system. Cat-cow is great for keeping the spine mobile, and mountain pose helps with postural awareness as your body shifts. For flexibility, seated wide-legged forward folds and gentle squats can really open up the hips and lower back, which is helpful for both pregnancy and birth. Even standing balances with the support of a chair or wall can improve stability as your centre of gravity changes.

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Crafted from 100% jersey cotton and available in a choice of soft, neutral colours (white, grey marle, and beige marle), the dreamgenii is a pregnancy staple that doesn’t compromise on comfort or style. Even better? Post-pregnancy, it transforms into a practical feeding pillow, supporting you through those early, sleepy night feeds.

With its specially designed, unique shape, it naturally encourages left lateral sleeping (the optimal foetal position) to support the health of both mum-to-be and baby. It’s also the only patented pregnancy positioning pillow that’s recommended by UK Midwives.

About the Author

Espi is a mother of two and a Staffordshire-based yoga teacher. She practised Yoga all the way through both of her own pregnancies and has over a decade of experience teaching.

Her journey into teaching began after discovering the profound personal benefits of yoga. Inspired by how it brought her greater joy and self-awareness, she pursued years of dedicated self-study before deciding to share its transformative power with others.

Over the past 10 years, Espi has run her own studio, led hundreds of group classes, delivered workshops nationwide, and collaborated with numerous community groups in her local area.

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