Find 10 Best Online Pregnancy Yoga Classes in India

Pregnancy is a beautiful and transformative journey filled with joy, anticipation, and various physical changes that require special care and attention. As modern mums-to-be embrace a more holistic approach to wellness during pregnancy, online pregnancy yoga classes have emerged as a convenient and effective solution. Offering flexibility, expert guidance, and the comfort of practicing from the comfort of their own homes, these virtual sessions are making prenatal fitness more accessible than ever before.

In this comprehensive guide, we will explore the ten best online pregnancy yoga classes India, helping you make an informed decision about your prenatal wellness journey.

Understanding the Importance of Pregnancy Yoga

Before we list some of the best pregnancy yoga classes available, we’d like to take a second to discuss why we think yoga is such a great choice for expectant mothers. Yoga, as you might know, is a very old practice, which involves holding different postures and meditation. The goal is to get both the body and mind to a more relaxed state and achieve better health. Regular yoga was turned into a special form of yoga called pregnancy yoga.

Studies have found that prenatal yoga can actually help women feel better throughout the duration of their pregnancy, and it can even make labor easier. The benefits of taking yoga classes while pregnant include less back pain, lower stress, reduced anxiety, better sleep, and overall better preparation for childbirth.

The new normal of online classes has also given women access to high-quality prenatal yoga classes from experts they might not have access to in their area or have been able to fit into their schedule.

Top 10 Online Pregnancy Yoga Classes in India

1. Moms Preg Ladder

Topping our list is Moms Preg Ladder, a platform redefining prenatal wellness education in India. Unlike traditional programs, it adopts a holistic approach that combines yoga, nutrition, and mental wellness for complete maternal care. Moms Preg Ladder’s trimester-based prenatal yoga sessions are curated by certified instructors who understand the unique needs of Indian mothers.

The platform offers both live interactive and pre-recorded classes, allowing flexibility based on energy levels. Blending traditional yoga principles with modern prenatal science, it ensures safety and comfort. With expert consultations, small batch sizes, and personalized guidance, Moms Preg Ladder truly supports mothers throughout pregnancy.

2. Birla Ayurveda Prenatal Yoga

Birla Ayurveda brings centuries of traditional wellness knowledge to the digital space with their prenatal yoga offerings. Their approach integrates Ayurvedic principles with yoga practices, creating sessions that balance the doshas during pregnancy.

The platform offers both live and recorded sessions, with classes ranging from 30 to 60 minutes. Their instructors emphasize breathwork and gentle stretching, making these classes ideal for beginners or mothers experiencing fatigue. The incorporation of Ayurvedic dietary advice alongside yoga practice provides a comprehensive wellness approach.

3. Mommy Connect Yoga Classes

Mommy Connect has built a strong community-focused platform that emphasizes peer support alongside professional instruction. Their Best Pregnancy Yoga Classes at Home feature experienced instructors who specialize in prenatal fitness.

The platform’s strength lies in its community engagement—mothers can interact with each other, share experiences, and build friendships that often extend beyond pregnancy. Classes are conducted in small groups, ensuring adequate attention to form and safety. They also offer specialized classes for specific concerns like back pain, swelling, or anxiety.

4. Womb Yoga by Seema Sondhi

Created by renowned yoga instructor Seema Sondhi, Womb Yoga offers scientifically designed prenatal programs that have been featured in various health publications. The classes focus on building core strength, improving flexibility, and preparing the pelvic floor for delivery.

What distinguishes this platform is the detailed video library covering specific pregnancy concerns. Whether you’re dealing with sciatica, heartburn, or insomnia, there’s a targeted yoga sequence to help. The instructor’s clear explanations and modifications make these classes suitable for all fitness levels.

5. Nimbark Prenatal Wellness

Nimbark takes an evidence-based approach to pregnancy yoga, with programs developed in consultation with obstetricians and physiotherapists. Their online classes emphasize safety while delivering effective workouts that strengthen the body for childbirth.

The platform offers trimester-specific programs, with classes that evolve as your pregnancy progresses. Their instructors are certified in both yoga and prenatal fitness, bringing a dual expertise that ensures safe and effective practice. Nimbark also provides one-on-one virtual consultations for mothers with specific health concerns or high-risk pregnancies.

6. Pregnancy Yoga with Madhavi

Madhavi’s platform has gained popularity for its warm, encouraging teaching style that makes pregnant women feel supported and confident. Her classes blend traditional hatha yoga with prenatal-specific modifications, creating sessions that feel both authentic and safe.

The platform offers flexible subscription options, including monthly packages and class-by-class purchases. Madhavi’s teaching emphasizes the mind-body connection, incorporating meditation and relaxation techniques that help manage pregnancy anxiety. Her postpartum yoga offerings also make this platform valuable for continued wellness after delivery.

7. Wellthy Prenatal Yoga

Wellthy provides corporate-style wellness programs adapted for individual use, including comprehensive pregnancy yoga classes. Their platform features multiple instructors, allowing mothers to find teaching styles that resonate with them.

Classes are available throughout the day, accommodating different work schedules and energy patterns. Wellthy’s approach is particularly suitable for working mothers who need flexibility without compromising on instruction quality. The platform also offers partner yoga sessions, allowing expectant fathers to participate in the pregnancy journey.

8. Sarva Prenatal Program

Sarva has expanded its yoga studio offerings into the digital space, bringing professional instruction to online platforms. Their prenatal program combines traditional yoga philosophy with contemporary prenatal fitness science.

The classes emphasize proper alignment and breathing techniques essential for labor preparation. Sarva’s instructors undergo specialized prenatal training, ensuring they understand pregnancy contraindications and can offer appropriate modifications. The platform provides lifetime access to recorded sessions, allowing mothers to revisit favorite classes or practice at their own pace.

9. Yoganama Pregnancy Wellness

Yoganama offers an intimate online experience with small batch live classes that foster personalized attention. Their pregnancy yoga program is structured around the changing needs of each trimester, with specific focus areas for different stages.

The platform’s instructors maintain detailed progress tracking, helping mothers see their improvement over time. Yoganama also offers recorded classes for days when live session timings don’t align. Their approach emphasizes gentle strengthening and flexibility work that supports comfortable pregnancy and easier delivery.

10. Pregnancy Fitness with Namrata Purohit

Celebrity fitness trainer Namrata Purohit brings her expertise to prenatal wellness with a comprehensive online program. While known for Pilates, her pregnancy offering includes yoga-based practices adapted for expectant mothers.

The classes combine elements of yoga, gentle strength training, and breathing exercises, creating well-rounded sessions that address multiple fitness aspects. Namrata’s programs are particularly popular among mothers who were active before pregnancy and want to maintain fitness safely. Her clear instruction style and professional production quality make the online experience seamless.

Key Benefits of Online Pregnancy Yoga Classes

The popularity of virtual prenatal yoga stems from multiple advantages that traditional in-person classes may not always provide:

Convenience and Flexibility

Practice from home without travel time or hassle
Choose class times that align with your energy levels and schedule
Pause, rewind, or replay instructions as needed
Eliminate concerns about parking, traffic, or weather

Safety and Comfort

Practice in a familiar environment where you feel secure
Use your own props and equipment
Take breaks whenever needed without feeling self-conscious
Reduce exposure to illnesses, especially important during pregnancy

Cost-Effectiveness

Generally more affordable than in-person studio classes
Save money on transportation and parking
Access recorded sessions multiple times with single payment
Often includes additional resources like nutrition guides or meditation tracks

Personalized Experience

Choose instructors whose teaching style resonates with you
Access classes designed for your specific trimester or concerns
Practice at your own pace without comparing yourself to others
Easily modify poses based on how you’re feeling each day

Access to Expert Instruction

Learn from renowned instructors regardless of location
Access specialized expertise that may not be available locally
Benefit from diverse teaching approaches and philosophies
Continue with the same instructor even if you relocate

What to Look for in Online Pregnancy Yoga Classes

Choosing the right online pregnancy yoga program requires careful consideration of several factors:

Certified Instructors: Choose trainers with prenatal yoga certifications and experience guiding expectant mothers.
Trimester-Specific Programs: Look for sessions tailored to each stage of pregnancy, focusing on energy, comfort, and labor preparation.
Safety & Medical Alignment: Platforms should list contraindications, offer safe modifications, and encourage medical consultation before starting.
Flexible Class Durations: Opt for varied session lengths—15, 45, or 60+ minutes—to match your daily energy levels.
Community & Support: A forum or group feature helps connect with other mothers for advice and encouragement.
High Production Quality: Ensure clear video/audio, stable streaming, and downloadable options for uninterrupted practice.

How Moms Preg Ladder Supports Your Pregnancy Journey

Moms Preg Ladder takes care of expectant mothers by offering a combination of prenatal yoga, nourishment, mental well-being, and education guided by experts. With the experienced Mrs. Swapnil Kaushik at the helm of affairs, mothers are empowered with personalized care and holistic wellness throughout their journey. Her caring nature allows mothers to experience the perfect blend of movement, emotions, and nutrition to help them through each trimester.

The platform offers yoga along with the professional consultations from trained nutritionists who are culturally adapted to Indian lifestyles and diets. Video lessons, expert talks, and blog posts provide mothers with the education they need to make informed decisions for themselves and their children.

The distinctive approach of Moms Preg Ladder is based on cultural sensitivity and community. Through personalized consultations, group classes, and peer communities, mothers benefit from both expert guidance and emotional support. Led by the expertise of Mrs. Swapnil Kaushik, Moms Preg Ladder cultivates each mother’s confidence, strength, and well-being.

Essential Yoga Poses for Pregnancy (Trimester-Wise)

First Trimester (Weeks 1-12)

During early pregnancy, focus on gentle movements that don’t compress the abdomen and help manage common first-trimester symptoms:

Cat-Cow Pose (Marjaryasana-Bitilasana) This flowing movement between two poses gently warms the spine, relieves back tension, and can help with nausea. The movement also strengthens abdominal muscles that will support your growing belly.
Mountain Pose (Tadasana) This foundational standing pose improves posture and body awareness—both crucial as your center of gravity begins shifting. It also builds leg strength needed throughout pregnancy.
Butterfly Pose (Baddha Konasana) Opening the hips early prepares your body for later pregnancy and delivery. This gentle seated pose also improves circulation to the pelvic region.
Child’s Pose (Balasana) With knees wide to accommodate the belly, this resting pose provides comfort, gentle hip opening, and relaxation—perfect for managing first-trimester fatigue.

Second Trimester (Weeks 13-26)

As energy typically returns, you can engage in more active practice while being mindful of the growing belly:

Triangle Pose (Trikonasana) This standing pose strengthens legs, opens the chest, and creates space in the torso—all beneficial as the uterus expands. It also helps prevent common pregnancy leg cramps.
Warrior II (Virabhadrasana II) Building leg strength and stamina, this pose prepares the body for the physical demands of late pregnancy and labor. It also improves balance and hip flexibility.
Side Angle Pose (Utthita Parsvakonasana) Creating lateral space in the torso helps accommodate the growing baby while strengthening legs and improving overall stability.
Supported Bridge Pose (Setu Bandhasana) Strengthening the back, glutes, and legs, this pose helps counteract the forward pull of the growing belly. Use blocks under the sacrum for support as needed.

Third Trimester (Weeks 27-40)

Focus shifts to comfort, labor preparation, and poses that can be practiced even in late pregnancy:

Squatting Poses (Malasana variations) Deep squats open the pelvis and strengthen legs for labor. Using props for support makes this accessible even with a large belly.
Pelvic Tilts These gentle movements relieve lower back pressure and help position the baby optimally for birth. They can be done standing, sitting, or on hands and knees.
Legs-Up-the-Wall (Viparita Karani) This restorative inversion reduces swelling in feet and ankles, common in late pregnancy. It also promotes relaxation and can improve sleep quality.
Birthing Ball Exercises While not traditional yoga, many prenatal yoga classes incorporate birthing ball movements that ease back pain, encourage optimal fetal positioning, and practice positions useful during labor.

Breathing Techniques for Pregnancy and Labor

Pranayama—yogic breathing exercises—forms a crucial component of pregnancy yoga, offering immediate stress relief and valuable skills for labor:

Ujjayi Breathing (Ocean Breath) This controlled breathing technique creates a soft sound in the back of the throat, promoting focus and calm. During labor, this breath helps manage pain and maintain composure between contractions.

Deep Belly Breathing Encouraging full diaphragmatic breathing increases oxygen supply to both mother and baby. This breathing pattern also activates the parasympathetic nervous system, reducing stress hormones.

Counted Breathing Breathing in for a count of four and out for a count of six promotes relaxation and gives the mind a focal point, useful both for daily stress management and during labor contractions.

Alternate Nostril Breathing (Nadi Shodhana) This balancing technique calms the nervous system and can help with pregnancy-related anxiety or insomnia. However, it should be learned under proper guidance and practiced gently during pregnancy.

Safety Considerations for Pregnancy Yoga

While pregnancy yoga offers numerous benefits, certain precautions ensure safe practice:

Poses to Avoid or Modify

Deep twists: Avoid compressing the abdomen with closed twists. Open twists (twisting away from the bent knee) are safer alternatives.
Strong backbends: Deep backbends can overstretch already loosening ligaments. Gentle backbends are safe, but avoid wheel pose or deep camel pose.
Belly-down poses: After the first trimester, avoid any poses lying on the stomach like cobra or locust pose.
Deep abdominal work: Skip boat pose, intense plank variations, or exercises specifically targeting deep abdominal compression.
Inversions: While some experienced practitioners continue modified inversions, beginners should avoid headstands, shoulder stands, and full inversions during pregnancy.
Hot yoga: Overheating poses risks to fetal development, especially in the first trimester. Practice in comfortably cool environments.

Listen to Your Body

The hormone relaxin, which increases during pregnancy, loosens ligaments to prepare for childbirth but also increases injury risk. Don’t push into poses as deeply as you might have before pregnancy. Stop immediately if you experience:

Dizziness or lightheadedness
Shortness of breath beyond normal exertion
Chest pain or rapid heartbeat
Vaginal bleeding or fluid leakage
Decreased fetal movement
Painful contractions
Headache or visual disturbances

Get Medical Clearance

Always consult your healthcare provider before beginning or continuing a yoga practice during pregnancy. Certain conditions may require modifications or contraindicate practice:

Pregnancy-induced hypertension or preeclampsia
Risk of premature labor
Placenta previa or other placental complications
Severe anemia
History of miscarriage or preterm labor
Multiple pregnancies (twins, triplets)
Certain heart or lung conditions

Conclusion: Your Journey to Prenatal Wellness

Staying fit through prenatal yoga is a gift you can give to yourself and your baby. Prenatal yoga can help you increase flexibility and strength, and maintain a healthy mind, which can allow you to stay more calm and confident. Now, with Moms Preg Ladder, no matter where you are located you can have access to professional care for all your prenatal needs as an online platform. We offer personalized prenatal yoga programs designed for all trimesters and all comfort levels.

Moreover to prenatal yoga, Moms Preg Ladder has it all covered and offers full prenatal programs and expert consultation on nutrition, mental wellness and community care. We are here to support all moms and mommies-to-be on their pre and postnatal journey and to promote positive health care. Whether you are a first-time or a returning mom, use this time to be present and take care of yourself and your family. Your prenatal yoga practice today is your healthier motherhood tomorrow.