Online Prenatal & Postnatal Yoga Program – Trimester-Wise & Recovery-Based Practice by Shivangi Bhardwaj

The Online Prenatal & Postnatal Yoga Program by Shivangi Bhardwaj is a thoughtfully structured and supportive yoga course designed to guide women through pregnancy and postpartum recovery with awareness, comfort, and confidence. This program focuses on gentle, mindful yoga practices that support physical ease, breath awareness, emotional balance, and body confidence during and after pregnancy.

Pregnancy and the postnatal phase bring significant physical and emotional changes. This course offers trimester-wise prenatal yoga sessions and phase-based postnatal recovery practices, ensuring that yoga is adapted to the body’s evolving needs. The emphasis is on safe movement, breath connection, relaxation, and body awareness, rather than intensity or fitness goals. All sessions are conducted 100% online, allowing learners to practice comfortably from home with structured guidance.

(This program supports general wellness and comfort and does not replace medical advice. Participants are encouraged to practice with medical clearance.)

🤰 What Students Will Learn

✔ Prenatal Yoga – Trimester-Wise Approach

First Trimester (Weeks 1–12)

Focus is on gentle grounding and comfort-oriented practices, including:

• Mild seated movements and pelvic tilts

• Gentle twists adapted for pregnancy

• Breath awareness practices such as ujjayi-style breathing

• Techniques to manage fatigue and build calm awareness

• Short, mindful sessions designed to support early pregnancy comfort

Second Trimester (Weeks 13–26)

As energy levels stabilize, sessions include:

• Gentle side stretches for spinal comfort

• Modified, slow sun-salutation-style movements

• Hip-opening postures such as supported baddha konasana

• Balance awareness with support

• Guided relaxation and short yoga nidra practices for rest and sleep support

Third Trimester (Weeks 27+)

Practices focus on preparation and comfort, including:

• Supported squats and wall-assisted standing postures

• Gentle warrior-style poses for strength and confidence

• Pelvic floor awareness and breath coordination

• Relaxation-focused positioning using props

• Breathing practices for calmness and body awareness

👶 Postnatal Yoga – Recovery-Based Practice

✔ Early Recovery Phase (Approx. 6–8 Weeks Postpartum)

Sessions are slow, nurturing, and restorative, focusing on:

• Gentle diaphragmatic breathing

• Cat–cow variations for spinal mobility

• Supine pelvic movements for awareness and comfort

• Postural awareness for daily activities like feeding and holding the baby

• Short sessions to ease the body back into movement

✔ Advanced Recovery Phase (8+ Weeks Postpartum)

As strength gradually returns, sessions may include:

• Core-awareness movements such as bird-dog (as appropriate)

• Shoulder and upper-back release postures

• Gentle baby-and-me yoga movements for bonding

• Light energising breath practices introduced mindfully

• Building confidence in movement and daily activity

🎯 Teaching Method

Shivangi Bhardwaj follows a care-focused, supportive, and structured teaching approach, which includes:

• Live guided online sessions

• Trimester- and phase-specific session design

• Clear demonstrations with verbal cues

• Emphasis on comfort, breath, and awareness

• Use of props and modifications

• Personalised WhatsApp check-ins and progress tracking for support

👩‍🏫 Why This Tutor – Shivangi Bhardwaj

Learners choose Shivangi Bhardwaj because:

• Sessions are thoughtfully structured for pregnancy and recovery phases

• Teaching prioritizes safety, awareness, and emotional comfort

• Clear guidance and calm instruction style

• Supportive communication outside sessions

• Focus on confidence, connection, and mindful movement

Her goal is to help women feel supported, relaxed, and confident in their body’s journey.

🎓 Who Should Enroll

• Expectant mothers seeking prenatal yoga

• New mothers looking for gentle postnatal recovery support

• Beginners preferring slow and mindful yoga

• Women wanting structured trimester-wise guidance

• Learners seeking online, supportive yoga sessions

✨ Benefits / Outcomes

By completing this program, learners may:

• Feel more comfortable and confident during pregnancy

• Develop better breath awareness and relaxation habits

• Improve posture and body awareness

• Ease into postnatal recovery gently

• Build emotional calmness and self-connection

• Establish a safe, mindful yoga routine