Pregnancy and the months after birth bring huge changes to your body. At The Yoga Roots in Nagondanahalli, Whitefield, our prenatal and postnatal yoga personal sessions help you stay active, comfortable and calm before your baby arrives, and recover gently afterwards. Our co-founder Shruthi C came to yoga herself after her own pregnancy, so this is close to her heart.
Before and during pregnancy
Whether you are planning a pregnancy or already expecting, sessions focus on:
- Comfort and mobility: gentle stretches for the back, hips and shoulders as your body changes.
- Strength for pregnancy and birth: safe strengthening for the legs, back and pelvic floor.
- Breathing: breathing practices you can use to relax, and to stay calm through pregnancy.
- Rest: guided relaxation to help with sleep and stress.
Every posture is chosen for your stage of pregnancy. We avoid lying on the belly, deep twists, strong abdominal work and overheating, and we adapt the practice as each trimester progresses.
After your baby arrives
Once your doctor confirms you are ready to exercise again, postnatal sessions help you:
- rebuild core and pelvic floor strength step by step
- ease the neck, shoulder and back strain of feeding and carrying your baby
- regain energy and find a few calm minutes for yourself
How we plan your sessions
- Consultation: we talk about your stage of pregnancy or recovery, your doctor’s advice and how you are feeling.
- Personal plan: your teacher designs a safe sequence for where you are now.
- Guided one-to-one practice: sessions move at your pace, with full attention on comfort and safety.
- Ongoing adjustments: your practice changes as your pregnancy or recovery progresses.
Always check with your doctor before starting prenatal or postnatal yoga, and stop and tell your teacher straight away if anything feels uncomfortable.
Book a session
Message us on WhatsApp or call +91 93800 98141 to book a consultation for prenatal or postnatal yoga at our Whitefield studio.
“Shruthi was fully supportive and took personal care during my wife's pregnancy phase. It never felt like a yoga training, it felt more like a family with personal care towards our goal.”
This page is general information, not medical advice. Please talk to your doctor before starting yoga if you are pregnant or have a medical condition, and keep following the treatment they recommend.