Our guide to safe prenatal movement

Practicing at GoodGood While Pregnant

Pregnancy can be one of the most transformative—and overwhelming—seasons of life. Especially if it’s your first time, the sheer volume of advice and opinions can feel endless. But here’s what we truly believe: you know your body best.

When it comes to movement during pregnancy, there is no one-size-fits-all approach. What feels good and right for you might be different than what works for someone else. The most important thing is tuning in, staying present, and trusting that your body knows how to do this. Our job is to support you in doing just that.

Our Approach to Prenatal Movement

At GoodGood, we welcome you to move in a way that feels supportive, empowering, and safe—whether that’s a prenatal-specific class or a modified version of your regular flow. Many of our instructors are prenatal certified, and nearly all have received prenatal training as part of their teaching qualifications. If you're joining any class, just let your instructor know you're pregnant, and they’ll be happy to offer thoughtful modifications to suit your trimester and energy level that day.

Our studio is warm, not hot, meaning the infrared heat supports mobility and circulation without overwhelming your system. You’re always encouraged to bring plenty of water, listen to your breath, and take breaks whenever needed.

For those interested in prenatal classes solely, these classes are not heated and take place in our snug semi-privately to ensure we can host classes as the most optimal times.

A Few General Guidelines for Practicing While Pregnant

Here are some key things to keep in mind when moving during pregnancy:

  • Stay cool and hydrated – avoid overheating and sip water throughout class

  • Prioritise stability over flexibility – your body is producing relaxin, which can make joints feel looser

  • Avoid lying flat on your back after the first trimester – especially for long periods

  • Don’t push to your edge – now’s the time to build strength gently, not test limits

  • Skip deep twists and compressions – opt for open, gentle rotations instead

  • Listen to your breath – if you can’t maintain steady breathing, it’s time to rest

Postures & Movements to Modify or Avoid by Trimester

First Trimester [0-12 weeks]

You may feel fatigued or nauseous—this is a good time to prioritise gentle movement. Most postures are still accessible, but:

  • Avoid overheating

  • Be cautious with deep twists and strong abdominal work

  • Honour your energy levels—it's okay to rest

Second Trimester [13-27 weeks]

Your energy may return, and your bump starts to show. Now’s the time to focus on stability and alignment:

  • Avoid lying flat on your back for long periods

  • Start modifying backbends (keep them gentle and supported)

  • Avoid deep abdominal work like crunches or full planks

  • Practice supported balances or use the wall if needed

Third Trimester [28-birth]

Movement can help ease tension and prepare for labour—keep it slow, stable and nurturing:

  • Avoid inversions or anything that compresses the belly

  • Replace deep forward folds with wide-knee versions

  • Practice pelvic floor engagement and hip mobility

  • Use props and walls to support transitions and balance

/ PREGNANCY SAFE CLASSES /

Our Prenatal-Friendly Classes

While many of our classes can be made prenatal-friendly with modifications, here are some that are especially well-suited:

  • Prenatal Yoga – a space just for you, designed to support each trimester

  • Flow & Unwind – breath-led movement with time to modify and explore

  • QiGong Slow Flow – deeply grounding and stress-relieving

  • Pilates Sculpt – all of our pilates instructors are prenatal certified

  • Yin – restorative in nature and can truly help in easing any aches and anxieties - make sure to prop up!

  • Lymphatic Flow & Restore – will help you in learning techniques to heal aches and pains throughout your pregnancy and support detoxification

Yoga is the practice of quieting the mind, strengthening the body, and reconnecting with the flow of life.

See you in class

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Ready to find your flow? At GoodGood Yoga, we blend fitness, mindfulness, and community in intimate classes designed to support you. Whether you're new to yoga or a seasoned pro, join us and experience the GoodGood difference. Book your spot today!