Yoga for Pregnancy and Birth (following Birthlight)

About Yoga for Pregnancy and Birth classes

Each woman and each pregnancy are unique. With yoga, we aim at helping each woman to celebrate and enjoy that special time in her life. Yoga for Pregnancy and Birth classes incorporate all the benefits of movement, breathing and deep relaxation, that are needed for everyone, but that are especially required when you are nurturing a new life in your body. Following the Birthlight teachings, the classes promote a holistic approach to birth, integrating body, mind and emotions.

Depending on where you are in your 'Yogic trimesters' of pregnancy, private classes would focus on different elements. 

First trimester: from conception to about 14/16 weeks.

Focus areas during the practice:

  • relaxation,

  • breathing techniques,

  • teachings that support implantation,

  • self-nurture,

  • the formation and function of the placenta,  

  • physical and emotional support for adaptation to change.

  • Yoga asanas would focus on alleviating heartburn, fatigue and lower back pain.

Note: During that time it is not advised to go to group yoga prenatal classes, due to risk of miscarriage at the early stage of pregnancy. However, it is possible to arrange for one on one classes, where woman’s needs of that delicate period can be taken fully on board.


Second trimester, weeks 14/16 – 33. 

Focus areas during the practice:

  • strengthening muscles that support the growing baby, ‘belt and braces’ (under and above the growing uterus), as well as on

  • energizing,

  • expanding breath capacity,

  • lengthening exhalation,

  • building connection with the baby,

  • responding to postural changes,

  • bringing awareness of pelvic floor muscles that will become birthing muscles.

Third trimester, weeks 33 – 40/42

Focus areas during the practice:

  • releasing and learning how to let go,

  • managing possible minor ailments,

  • preparing for birth (that includes birthing breath, as well as birthing positions, and techniques that are handy for labor),

  • preparing for motherhood (teaching include physical and emotional preparation for the change that is about to happen).

About Birthlight

Birthlight is a UK based charitable trust that is dedicated to promoting a sensitive approach to pregnancy, birth and babies. Traditional techniques from Ayurveda have been incorporated and adapted into Birthlight, together with modern Yoga that has evolved between India, America and Europe. Years of practice and research underlie the integrated set of exercises presented in this course. And since there is more and more scientific research related to maternity and the development of fetuses and infants available, also Birthlight teachings keep on evolving with it.

How Yoga for Pregnancy and Birth classes are taught?

  • You can book a single session or a set of classes (5 or 10)

  • Single sessions can be booked online. For multiple classes, please send an email via a button on the right or via a Contact form

  • The length of each class is 60 minutes, unless discussed differently  

  • Preferred location of each class is at Customer's place - this way we can see how to use home space for incorporating yoga practice in their daily activities. We can also discuss alternative locations. Please send a request if needed

What others say about the classes

Prenatal yoga and Online Mama & baby yoga

"(...) Kasia makes sure you feel strong and balanced in this journey. She gives the right amount of power and challenge in her classes and also let's you take rest, so you can meet your own needs (...)"

Prenatal yoga & Birth Prep Workshop

"(...) Kasia is a great teacher and communicator, and made all explanations easy and practical. 

My labor will start in the coming weeks and I am looking forward to apply what I've learned (...)"

Prenatal yoga

"(...) The poses and breathing techniques Kasia taught helped me during labor. It wasn't an easy labor but using the ujjayi breathing technique helped me through labor without any painkillers.  And when they wanted to do a C-section because the baby wasn't positioned correctly, I asked to try for another two hours, got on all fours and in this position managed to reposition the baby (...)" 

Online prenatal yoga

(YT & Live streaming)

"(...) I've been practicing online yoga with Kasia since the mid of my pregnancy. After each practice I could feel my body was getting so relaxed and flexible that I decided to practice Kasia's sequences every day (...)"

Prenatal yoga

"(...) The poses and especially breathing techniques she taught helped me a lot to relax and cope with the pain. Besides being a superb yoga teacher she creates a calming and friendly atmosphere in her classes which also made me to look forward to go the classes (...)"

Prenatal yoga

"Pregnancy yoga with Kasia is very inspiring and helpful to prepare for the delivery. The poses are convenient and Kasia teaches in a way so that you and your body remember the poses. Also the emails with the short practice rounds to do at home are helpful. Thanks Kasia!!"

Prenatal yoga

"I met Kasia by the end of my pregnancy, I wish I could have met her earlier because in very short time I learnt very important things that helped me a lot during my delivery (...)"

Prenatal yoga

"I attended pregnancy yoga classes from Kasia from 20 weeks pregnant until 40 weeks. (...) During labor I used many of the tips Kasia gave me like breathing, posture and different movements to help the baby get out. During the 'hard part' of the labor we had the music Kasia recommended on the background and it really made me able to relax in between the 'waves' (...)"

Prenatal yoga

"Really enjoyed Kasia’s pregnancy yoga classes - the perfect mix of yoga, hypnobirthing & calming techniques and empowerment to prepare for birth!"

© 2018 by Kasia Pokrop