26 Aug The Journey of Pre and Post Pregnancy Yoga

Pregnancy yoga is more than just movement — it’s a way to feel empowered through the changes of pregnancy, birth, and beyond. At Warrior One Yoga, teacher Sarah Hammond has lived this journey firsthand. With over 16 years of teaching experience and two children of her own, Sarah knows the realities of practising and teaching yoga before, during, and after pregnancy.

In this conversation, Sarah shares her personal story, her advice for new and expecting mothers, and how yoga can adapt to support you through every stage of motherhood.

Yoga During Pregnancy: Moving With Intention

For Sarah, yoga became a grounding practice during her second pregnancy. She found that slow flow and modified vinyasa classes were especially supportive through her second and third trimesters.

“Being able to move at a slower pace was so good for my body,” Sarah explains. Rather than pushing for intensity, she leaned into mindful movement, making space for her changing body while still staying connected to her practice.

This highlights one of the most important principles of pregnancy yoga: it’s not about how much you do, but about finding safe, intentional movement that supports both mother and baby.

Returning to the Mat Postpartum

Coming back to teaching after maternity leave wasn’t without nerves. Sarah laughs about arriving over an hour early to her first class back, worried she’d forgotten the basics of unlocking the door or connecting to the studio Wi-Fi. But once class began, it felt “just like riding a bike.”

Her postpartum yoga practice, however, looked very different. With an eight-month-old baby and a five-year-old at home, Sarah found that short, simple practices became the most sustainable. Sometimes 10–15 minutes of movement at home was all she needed to reset her day.

Her first yin class back postpartum was particularly powerful: “The teacher asked us to check in and notice how we felt. I almost cried in the first five minutes. It was emotional, but also so needed.”

This is a reminder that postnatal yoga isn’t about bouncing back — it’s about honouring where you are and permitting yourself to take things gently.

Advice for Pregnant Students

At Warrior One Yoga, students often reach out asking: Can I practice yoga while pregnant? Which classes are safe?

Sarah’s answer is simple but powerful: trust your instincts.

“Pregnant or not, you want to feel empowered to listen to your body, move, and adjust as needed,” she says. While modifications are essential, the heart of yoga remains the same: tuning in and moving in a way that feels supportive.

She also reminds students that not every pregnant person will want the same practice. Some may enjoy yin, while others need more movement. The key is to communicate with your teacher, ask what the class involves, and choose based on what your body is asking for.

At Warrior One, all classes are heated gently to 25 degrees — a safe environment for pregnancy as long as you modify and keep open communication with your teacher.

A Practice That Evolves With You

One of the most empowering aspects of yoga, Sarah says, is that it grows with you. Over her 17 years of practice, yoga has adapted to different seasons of her life — from early teaching years, to practising during two pregnancies, to rediscovering her flow postpartum.

She encourages new mothers not to pressure themselves to get back into full studio classes right away. “Your practice might look like ten minutes at home, and that’s enough. It will evolve again when the time is right.”

Why Pregnancy Yoga Matters

Yoga during and after pregnancy isn’t just about stretching — it’s about connection. It helps women:

• Build strength and mobility safely during pregnancy.
• Learn to trust their intuition, a vital skill for birth and motherhood.
• Find emotional release and nervous system support during postpartum recovery.
• Stay connected to community and self-care, even in seasons of change.

As Sarah beautifully puts pregnancy yoga: “It doesn’t have to be perfect to make you feel good. That’s why it’s called a practice.”

Final Thoughts

Whether you’re newly pregnant, preparing for birth, or finding your way back postpartum, pregnancy yoga offers tools for every step of the journey. At Warrior One Yoga, our teachers are here to support you with modifications, encouragement, and community — because no two journeys are the same.

Ready to begin your own journey? Book a class at Warrior One Yoga today and discover how yoga can support you through pregnancy and beyond.