Pregnancy is a powerful, emotional, and ever-changing journey—and if you’ve started doing prenatal yoga online, you’re already giving yourself (and your baby) a beautiful gift. At Yoga with Yogi, we believe that progress in yoga isn’t about achieving the perfect pose. It’s about how you feel, how you move, and how connected you are to your changing body.
Whether you’re in your first trimester or nearing the finish line, here’s how you can track your progress in a way that’s safe, supportive, and truly empowering—Aussie-style.
Setting Realistic Goals for Each Trimester
Your body changes rapidly during pregnancy, and so should your yoga goals. It’s not about pushing hard—it’s about adapting, flowing, and tuning in.
- First trimester: Focus on breath awareness and managing nausea or fatigue.
- Second trimester: Build strength and stability, especially in your hips and lower back.
- Third trimester: Prioritise relaxation, breath control, and pelvic floor prep.
Tip: Write down a few gentle goals for each trimester and revisit them every fortnight to see how you’re tracking. This makes your prenatal yoga journey feel intentional, not overwhelming.
Tracking Physical Changes Through Gentle Benchmarks
Forget big fitness milestones—this is all about the little wins.
🌀 Are you standing taller?
🌀 Has your balance improved in Warrior II?
🌀 Can you stay grounded during longer holds or transitions?
Prenatal yoga focuses on alignment, mobility, and muscle awareness—not intensity. And because you’re doing prenatal yoga online, you can even record yourself occasionally to see subtle improvements over time (just like a personal highlight reel!).
💡 Did you know? A study published by the Australian College of Midwives found that prenatal yoga improved musculoskeletal strength and reduced back pain in over 70% of participants.
Monitoring Breath Control and Mindfulness
Breath is your superpower in pregnancy. Tracking your ability to regulate breath and stay calm is a wonderful way to gauge your growth.
- Are you using ujjayi breath more naturally?
- Do you return to your breath during discomfort?
- Are guided meditations feeling easier or deeper?
Keeping a breath or mindfulness journal after class—even just a few sentences—helps you stay aware of your emotional wellbeing and resilience. Apps like Insight Timer or Smiling Mind are great Aussie options for this.
Observing Energy Levels and Sleep Patterns
Prenatal yoga isn’t just about movement—it’s a reset button. Many women report better energy and sleep after just a few sessions.
Track things like:
✅ How do you feel before vs. after each class?
✅ Are you sleeping more soundly after evening yoga?
✅ Are you waking up feeling more mobile or rested?
Jot this down in your phone’s Notes app or use a pregnancy tracker like What to Expect Australia to log your experiences weekly.
Emotional and Mental Health Tracking
Let’s be honest—pregnancy can be an emotional rollercoaster. Yoga can help ease the ride.
Ask yourself weekly:
💬 “How am I feeling emotionally after yoga this week?”
💬 “Did I cry during Savasana again? (It’s okay if you did!)”
💬 “What felt good in my body or heart today?”
Keeping a mind-body journal can help you understand your triggers, what brings relief, and how yoga is supporting your mental health.
📊 Beyond Blue reports that 1 in 5 expecting mums in Australia experiences perinatal anxiety or depression. Regular prenatal yoga can be a gentle form of emotional support.
Feedback from Instructors and Class Participation
Even if you’re doing prenatal yoga online, feedback still matters. At Yoga with Yogi, our instructors check in with you through chat, email, or class notes.
💡 You’ll know you’re progressing when:
- You move more intuitively and confidently
- You understand modifications for your trimester
- You engage with your instructor or fellow yogis with questions or insights
If you’re unsure, book a private check-in session every few weeks with a certified prenatal yoga instructor to get personalised guidance.
Safety First: When to Reassess or Modify Your Practice
Listening to your body is the ultimate form of progress.
🛑 Signs to slow down:
- Sudden fatigue mid-class
- Dizziness, shortness of breath, or pelvic discomfort
- Feeling emotionally drained instead of uplifted
It’s okay to step back some weeks. Pregnancy is not linear, and neither is yoga. Modify, rest, or even skip a class if needed. Always check in with your midwife or OB-GYN if you’re unsure.
Tools to Help You Track Your Prenatal Yoga Progress
If you’re the tech-loving type, here are a few tools we love:
🧘 Printable yoga milestone trackers (download from our Yoga with Yogi resources page)
📱 Prenatal yoga apps with class logs and breath timers
⌚ Wearables like smartwatches to track heart rate, sleep, or breath cycles
These tools aren’t essential, but they’re great for visual learners or data fans.
Celebrating Small Wins Along the Way
Every time you show up to the mat, that’s progress. Whether you held a pose longer, found a deeper breath, or simply made it to class, that’s something worth celebrating.
🌟 Treat yourself to a prenatal massage
🌟 Share your yoga milestone with your partner or community
🌟 Reflect with gratitude on how far you’ve come
At Yoga with Yogi, we love hearing your stories—so don’t be shy to share your wins with us online!
Final Thoughts: It’s a Journey, Not a Race
Your prenatal yoga journey is deeply personal, and there’s no “perfect path.” The real progress isn’t in how you look in a pose—it’s in how you feel, cope, and connect with your baby and your body.
With regular practice, gentle self-check-ins, and the right support, you’ll find more calm, confidence, and connection every step of the way.
🎉 Want to feel supported from your lounge room?Join our Yoga with Yogi prenatal yoga online program today—tailored to Aussie mums-to-be, with flexible classes, real community, and expert guidance every step of the way.
