If you’re expecting a baby, chances are you’ve already thought about labour—and let’s be honest, the idea of labour pain can feel a bit overwhelming. Many mums-to-be across Australia ask the same question: “Can prenatal yoga actually help with labour pain and breathing?”
The short answer? Yes – absolutely.
At Yoga with Yogi, we’ve supported many Australian women through pregnancy using gentle, safe, and effective prenatal yoga classes. And time and again, we see how yoga helps mums feel calmer, stronger, and more confident heading into birth.
Let’s break it down in simple terms—how prenatal yoga works, why breathing matters so much during labour, and which prenatal yoga poses actually help.
What Is Prenatal Yoga?
Prenatal yoga is a specialised form of yoga designed specifically for pregnant women. Unlike regular yoga, it focuses on:
- Gentle movement
- Safe stretching
- Breathing techniques for labour
- Pelvic awareness
- Relaxation and emotional support
These classes are led by trained instructors who understand the physical and emotional changes that happen during pregnancy.
According to Yoga Australia, prenatal yoga participation has increased by over 40% in the past decade, with more women choosing yoga as part of their antenatal care.
Understanding Labour Pain & Why Breathing Is Key
Labour pain isn’t just physical—it’s also influenced by fear, tension, and stress. When we’re anxious, our muscles tighten, breathing becomes shallow, and pain often feels more intense.
This is known as the fear–tension–pain cycle.
Here’s where prenatal yoga makes a real difference.
Through controlled breathing and awareness, yoga helps:
- Relax the nervous system
- Reduce muscle tension
- Increase oxygen flow to both mum and baby
- Build trust in your body’s natural process
Midwives across Australia often recommend breathing techniques as one of the most effective natural pain management tools during labour.
How Prenatal Yoga Helps With Labour Pain
Prenatal yoga prepares your body in very practical ways for labour and birth.
1. Strengthens Key Muscles
Gentle yoga movements help strengthen:
- Pelvic floor muscles
- Lower back
- Hips and thighs
These areas work hardest during labour. Strong yet relaxed muscles can help labour progress more smoothly.
2. Encourages Optimal Baby Positioning
Certain prenatal yoga poses support better pelvic alignment and help encourage optimal foetal positioning, which may reduce back labour and discomfort.
3. Teaches Relaxation Under Pressure
Yoga teaches you how to stay calm during discomfort—something that’s incredibly helpful when contractions begin.
💡 A study published in the Journal of Obstetrics & Gynaecology found that women practising prenatal yoga experienced shorter labour durations and lower perceived pain levels compared to those who didn’t.
Breathing Techniques Taught in Prenatal Yoga
Breathing is at the heart of prenatal yoga—and for good reason.
Here are some common breathing techniques taught in prenatal yoga classes:
🌬 Diaphragmatic (Belly) Breathing
- Deep breaths into the belly
- Helps relax the body
- Reduces anxiety and tension
🌬 Ujjayi (Soft Ocean Breath)
- Slow, controlled breathing through the nose
- Creates rhythm and focus during contractions
🌬 Calm Breathing Between Contractions
- Encourages faster recovery and energy conservation
These techniques become second nature with practice—so when labour starts, your body already knows what to do.
Prenatal Yoga Poses That Support Labour
While prenatal yoga avoids extreme movements, certain poses are particularly helpful for labour preparation.
Here are a few commonly taught prenatal yoga poses:
🧘♀️ Cat–Cow Pose
- Relieves lower back tension
- Encourages spinal mobility
- Great for easing back labour discomfort
🧘♀️ Supported Squat
- Opens the pelvis
- Strengthens legs
- Helps baby descend during labour
🧘♀️ Butterfly Pose (Baddha Konasana)
- Gently stretches inner thighs
- Supports pelvic flexibility
🧘♀️ Child’s Pose (Modified)
- Deeply calming
- Relieves hip and back pressure
A certified instructor will always modify these poses based on your trimester and comfort level.
Mental Preparation & Emotional Resilience
Labour is as much a mental experience as a physical one.
Prenatal yoga includes:
- Guided relaxation
- Visualisation techniques
- Mindfulness practices
These help reduce fear around childbirth and increase confidence.
Beyond Blue Australia highlights that up to 1 in 5 women experience anxiety during pregnancy. Mindful practices like prenatal yoga can significantly improve emotional wellbeing.
At Yoga with Yogi, we focus on creating a calm, supportive environment where mums feel safe, heard, and empowered.
When and Where to Start Prenatal Yoga in Australia
Most women can safely start prenatal yoga from the second trimester, although some begin earlier with medical clearance.
When choosing prenatal yoga classes, look for:
- Certified prenatal yoga instructors
- Classes designed specifically for pregnancy
- Options for in‑studio or online sessions
Online prenatal yoga has become very popular across Australia, especially for mums who prefer practising from home or live in regional areas.
Tips for Practising Prenatal Yoga Safely
Safety always comes first.
✔ Always get clearance from your GP or midwife
✔ Avoid deep twists, strong backbends, or lying flat after 20 weeks
✔ Use props for comfort and support
✔ Never push through pain or dizziness
A good instructor will constantly remind you to listen to your body.
Partner Involvement: Breathing Together
Many prenatal yoga classes encourage partners to join occasionally.
Why?
- Partners learn how to guide breathing during labour
- It builds connection and trust
- Helps partners feel more involved and confident
Practising breathing together beforehand can make a big difference on the day.
Final Thoughts: Does Prenatal Yoga Really Help?
Absolutely.
Regular prenatal yoga classes can:
✅ Reduce labour pain perception
✅ Improve breathing control
✅ Build physical strength and flexibility
✅ Lower anxiety and stress
✅ Increase confidence for birth
And the best part? These benefits carry into postnatal recovery as well.
🌸 Ready to Experience the Benefits?
At Yoga with Yogi, we offer nurturing prenatal yoga classes designed for Australian mums-to-be. Our sessions focus on safe prenatal yoga poses, breathing for labour, and emotional wellbeing—whether you join us in person or online.
👉 Join a class today
👉 Prepare your body and mind for birth
👉 Feel calm, confident, and supported
