First Trimester (Weeks 1–12)

Practice: Energy fluctuations, nausea, and establishing safe foundations.

Gentle breathwork and relaxation techniques.

Light strengthening for core and pelvic floor.

Mobility work for hips, shoulders, and thoracic spine.

Prioritize rest and adaptability — sessions may be very short.

Avoid overheating and high-intensity workouts.

Second Trimester (Weeks 13–27)

Practice: Building strength and stability while body changes accelerate.

Postural work to offset rib flare, anterior tilt, and spinal shifts.

Strengthening glutes, hips, and pelvic floor to counteract ligament laxity.

Moderate mobility work, especially thoracic extension and hip opening.

Begin modifying positions (less supine/prone, more side-lying and quadruped).

Balance training as center of gravity shifts forward.

Flow-based sessions to maintain energy and reduce stress.

Third Trimester (Weeks 28–40)

Practice: Comfort, circulation, and labor preparation.

Gentle strengthening for functional tasks (sit-to-stand, supported squats).

Restorative mobility to ease stiffness and reduce swelling.

Breathing techniques to aid relaxation and prepare for labor.

Supported movement using props (barre, wall, pillows, bolsters).

Emphasis on circulation, lymphatic return, and stress relief.

Highly individualized: Daily comfort, fatigue, and medical guidance drive choices.