Pregnancy changes your body faster than any general yoga class can keep up with. What felt steady at week 12 feels different at week 30, and a room paced for everyone else leaves you making your own modifications mid-pose. Our prenatal classes remove that guesswork. Every session is adapted to the stage each student is actually at, whether that is eight weeks in and exhausted or thirty-six weeks in and preparing for birth.
Classes run at three studios in Singapore: Joo Chiat, OUE Downtown Gallery (Shenton Way) and Serangoon Road, with online sessions available if travelling is uncomfortable. Beginners are welcome, and no previous yoga experience is needed. Start with a trial class for $25 and see how your body responds before committing to a package.
Why Practise Prenatal Yoga During Pregnancy?
The American College of Obstetricians and Gynecologists encourages women with uncomplicated pregnancies to stay active, and lists modified yoga among the activities considered safe. In practice, students come to us for four reasons:
- Physical relief. Lower-back discomfort, tight hips, swelling and circulation, and the postural strain of a shifting centre of gravity. Gentle, supported movement addresses all four without demanding the energy you may not have.
- Strength and stability where it matters. Legs, back and pelvic floor, the areas that carry the weight of the third trimester and the work of labour.
- Sleep and calm. Guided relaxation and steady breathing give the nervous system somewhere to settle. A 2022 systematic review in BMC Pregnancy and Childbirth covering 29 studies found pregnancy yoga associated with lower anxiety, depression and stress, though the authors rated the certainty of evidence low.
- Preparation, not promises. Breathwork practised weekly becomes a coping technique you already know by the time labour arrives.
Those benefits only hold if the practice matches your stage, which is where trimester adaptation comes in.
How Our Classes Adapt to Each Trimester
Students at different stages share the same room. The instructor gives each of them a different version of the same pose. Here is roughly what that looks like.
First trimester (weeks 1–13)
Fatigue and nausea set the limits, not the bump. Sessions stay shorter and gentler, with no overheating and no forcing of intensity. Strong closed twists, intense abdominal work and breath-retention techniques come out of the practice early. If you are completely new to yoga, we will talk through where to start before you join a group class. Our guide to yoga in the first trimester covers the early-pregnancy questions in depth.
Second trimester (weeks 14–27)
Nausea often eases and energy returns, which makes this a comfortable window to begin. The focus turns to stability: supported standing poses, wider stances, blocks and wall support as your centre of gravity moves forward. Relaxin makes joints looser now, so we work within a comfortable range rather than chasing deeper stretches. From around week 20 we limit time lying flat on the back and offer inclined or side-lying alternatives.
Third trimester (weeks 28–40)
Comfort, mobility, rest and breath take priority. Slower transitions, generous props, wide-knee Child’s Pose, supported wide-leg work and side-lying relaxation instead of flat-on-the-back Savasana. Breathing moves to the centre of the session as direct labour preparation. For a practical set of late-pregnancy shapes aimed at birth preparation, see our guide to pregnancy yoga poses for an easier delivery. With instructor modifications, practice can continue through late pregnancy.
For the full stage-by-stage picture, including which poses to keep, modify or set aside and why, read our trimester-by-trimester prenatal yoga guide.
What Happens in a Class at Ojas
A typical 60-minute prenatal session moves through four phases: a gentle warm-up and joint mobilisation, adapted asanas suited to the trimesters in the room, pranayama and breathwork, then guided relaxation in a supported position.
Classes are kept small so the instructor can watch alignment and adjust individually. Mats, blocks, bolsters and straps are provided, so bring comfortable, breathable layers and water. Poses we use regularly include Cat-Cow, modified Warrior II, Butterfly (Baddha Konasana), supported Child’s Pose and side-lying Savasana. Poses we leave out include deep or closed twists, belly-down postures, deep backbends and any breath retention. Hot yoga is never part of a prenatal class; ACOG specifically advises against it during pregnancy because of overheating risk.
New here? A $25 trial class is the least committal way to find out whether the room and the pace suit you.
That structure is what separates a prenatal class from a general one, which is the question most first-time students ask next.
Prenatal Yoga vs Regular Yoga Classes
You can attend a regular class while pregnant if you tell your teacher and apply the modifications yourself. The difference is who carries the responsibility. In a general class, the sequence, the pace and the instructor’s attention all assume a non-pregnant body, and every adjustment is yours to make in real time. A prenatal class assumes pregnancy from the ground up. The poses, the props, the transitions and the rest positions are already built for it.
Class Schedule, Pricing and Locations
Prenatal sessions run across all three studios, seven days a week.
| Option | Price (SGD) | Validity |
|---|---|---|
| Trial class | $25 | First-time students |
| Drop-in (single class) | $70 | Single class |
| 5 sessions | $175 | 7 weeks |
| 10 sessions | $300 | 4 months |
Studios:
- Joo Chiat: 359A Joo Chiat Road, Singapore
- OUE Downtown Gallery: 6A Shenton Way, #B1-01, Singapore
- Serangoon Road: 566A Serangoon Road, Level 2, Singapore
Opening hours: Monday to Friday 7:00am–9:00pm; Saturday and Sunday 8:00am–6:00pm. Online prenatal sessions are available on request if travelling to a studio is uncomfortable late in pregnancy.
Because prenatal timings shift with instructor availability, the current week is listed on our class schedule. To confirm a prenatal slot at your nearest studio, call or WhatsApp +65 8938 2862 or email info@ojasyog.com.
Frequently Asked Questions
When should I start prenatal yoga?
There is no universal starting week. If you already practise yoga and your pregnancy is uncomplicated, you can usually continue with modifications. If you are new to yoga, the second trimester is a common entry point because energy tends to return then, but starting earlier or later is equally valid. Speak to your obstetric care provider first.
Is prenatal yoga safe in the first trimester?
For an uncomplicated pregnancy, gentle practice in the first trimester is generally considered safe, with intensity kept low and overheating avoided. Speak to your obstetric care provider before you begin, and tell your instructor how far along you are.
I have never done yoga before. Can I join?
Yes. The classes are designed for beginners as well as experienced students. Classes are small, props are provided, and the instructor will give you a version of each pose that suits your stage and experience.
What should I wear and bring?
Comfortable, breathable clothing you can move in, and a water bottle. Mats, blocks, bolsters and straps are provided at every studio.
Can I attend with a high-risk pregnancy or with twins?
Speak with your doctor first. Certain conditions, including some heart and lung diseases, cervical insufficiency and placenta praevia after 26 weeks, call for restricting exercise. If your doctor clears you, tell your instructor before your first class so the session can be adapted, and stop immediately during any class if you experience bleeding, dizziness, chest pain, regular painful contractions or leaking fluid.
How often should I practise, and until which week?
We recommend two to three sessions a week. With instructor modifications, practice can usually continue up to your due date. Prenatal yoga works best alongside other gentle activity such as walking or swimming rather than as your only exercise.
Book Your First Prenatal Class
Bring your questions and your stage of pregnancy; we will build the session around both. Book a $25 trial class at Joo Chiat, Shenton Way or Serangoon Road, or ask about online sessions. Call or WhatsApp +65 8938 2862, email info@ojasyog.com, or use the booking button above.
