Prenatal Yoga

Prenatal Yoga


Course Dates: New Upcoming Dates will be announced soon. Thanks for your patience. 

Number of Hours: 55 hours

Days: 7 Days

Location: Goa Upaya Yoga Centre

Course Fee:
800 EURO –  Private Accommodation, Including Food
650 EURO – Double Sharing Accommodation, Including Food
500 EURO – Only Training Fee – Excluding Accommodation & Food



Aim of the course

-The Pregnancy Yoga Teacher Training Course is designed for yoga teachers who want to specialise in pre and postnatal yoga. 

-The emphasis of the course is to learn the application of yoga in a systematic way for pre-natal as well as for post-natal, so that the circle of yogic management of pregnancy is completed.

-To prepare Yoga teacher to handle pregnancy yoga with a wholistic approach.


The Concept

Pre-Natal Yoga

Pregnancy Yoga or Antenatal/Prenatal Yoga is the yoga and the practices done by a lady after conceiving, while carrying her baby.

Pre-natal yoga is a combination of Yoga Philosophy and Application of Yoga which helps to:

  • Boost the mind
  • To be able to maintain equilibrium within oneself as hormones change
  • Strengthen muscles making them flexible
  • Right breathing
  • Improves quality of sleep
  • Reduces pregnancy aches and pains
  • Improves blood circulation
  • Builds endurance
  • Manages weight gain
  • Helps to manage mood swings
  • Ability to judge the right amount of quantity of food to eat
  • Prepares the nervous system to handle the situational stress during labor, and after the child birth (pre or post trauma of child birth)
  • Makes it much easier to get back in shape after child birth
  • Awaken and connect to the spiritual aspect

Apart from these benefits, Yoga practiced during pregnancy is also known as ‘Garbha-Samskara’. ‘Garbha’ means the womb (the foetus within) and ‘Samskara’ means impression or educating the mind. Yoga Nidra, the psychic sleep, is a beautiful technique of meditational relaxation. Yoga Nidra allows to take Sankalpa (Resolve) which is a seed deep buried in the sub-conscious soil of human mind. When the mother takes a positive Sankalpa every day during Yoga Nidra, the unborn baby grasp the Sankalpa subtly and is born with it. The Sankalpa taken during the practice of Yoga Nidra allows the baby to develop those qualities which will improve the quality of its body, thoughts, deeds and LIFE.

The mantras given by Enlightened Yogis, calm down mental activities immediately changing the attitude, reducing the stress and anxiety, thus promoting physical and mental wellbeing of mother and baby throughout the pregnancy span and post-delivery.

A special bond between mother and child develops immensely through Yoga, as it becomes a silent language of communication for both.

TRATAKA, a meditation practice of cleansing of thoughts and good concentration, helps the mother to be calm, aware & peaceful, and also imparts high concentration to the baby in the womb.

Post-natal Yoga

Post pregnancy yoga is equally necessary which is done after 4 – 6 weeks of delivery. The Yoga practices in this section allows:

  • The asanas help body to come in shape
  • All the organs are activated, thus improved blood circulation and functioning
  • Helps the mother to deal with the sudden change of time table
  • Reduces stress and anxiety
  • Proper toning of the whole body, especially the reproductive area
  • Helps to gain the wisdom to take proper care of the child
  • Right mental attitude
  • Allows the mother to continue giving the Samskaras to the child, with the help of Sankalpa during Yoga Nidra and Mantra Chantings.


Program schedule

  • 6.30 am – 7.00 am – Mantra and Nada Yoga                                 
  • 7.00 am – 8.30 am – Yoga Practicum
  • 8.30 am – 9.00 am – Breakfast
  • 9.00 am – 10.00 am – Karma Yoga
  • 10.00 am – 11.00 am – Yoga Theory
  • 11.30 am – 12.30 pm – Yoga Nidra and Meditation
  • 12.30 pm to 1.30 pm – Lunch
  • 1.30 pm to 3.00 pm – Rest and Study Time
  • 3.00 pm to 3.30 pm – Tea
  • 3.30 pm to 4.30 pm – Yoga Theory
  • 5.00 pm to 6.30 pm – Yoga Practicum
  • 6.30 pm to 7.00 pm – Group discussion and presentation
  • 7.00 pm to 8.00 pm – Dinner
  • 8.00 pm to 9.00 pm – Bhajan & Kirtan, Satsang, Discourses, DVD
  • 9.30 pm – Bed Time


 Program Structure

Yoga Philosophy-Vision of the Yoga Upanishads – 5 Hours
Anatomy & Physiology – 5 Hours
Yogic Perspective of Pregnancy – 5 Hours
Yoga Practicum-Dynamics of Pregnancy Yoga – 32 Hours
Teaching Methodology – 8 Hours

TOTAL 55 Hours



Vedic Tradition of Yoga

Schools of thoughts (Vedanta, Samkhya, Nyasa, Vaisheshika, Uttara and Poorva Mimamsa)

Sanatan Culture

  • Introduction,
  • Four aims in life (Artha, Kama, Dharma, Moksha),
  • Four principles of life (Vairagya, Viveka, Shuddhata, Mumukshutva),
  • Four stages of life (Brahmacharya, Grikastha, Vanaprastha, Sannyasa)

Aspects of Yogic Discipline

  • Astanga Yoga (Yama, Niyama, Asana, Pranayama, Pratyahara, Dharna, Dhyana, Samadhi)
  • Yoga Systems (Karma, Jnana, Hatha, Raja, Mantra, Laya)
  • Other Yogic Disciplines (Tarka, Tyaga, Mouna, Dewsha, Kaala, Bandha, Dehasamya, Drishtisamya)

Causes of Imbalance and Disease according to Yoga

  • Physical imbalance,
  • Mental imbalance,
  • Pranic imbalance.

Introduction of different components of Yogic practices

  • Shatkarmas: – An Introduction, Rules & Preparation, Groups of Shatkarmas, Importance.
  • Asanas: – An Introduction, Rules & Preparation, Groups of Asanas, Importance.
  • Pranayamas: – An Introduction, Rules & Preparation, Groups of Pranayama, Importance.
  • Mudras: – An Introduction, Rules & Preparation, Groups of Mudras, Importance.
  • Bandhas: – An Introduction, Rules & Preparation, Groups of Bandhas, Importance.
  • Relaxation: – An Introduction, Rules & Preparation, Groups of Relaxation, Importance.
  • Meditation: – An Introduction, Rules & Preparation, Various meditation techniques, Importance.



World Health Organization (WHO) on Pregnancy
Brief introduction to Anatomy & Physiology of human body

  • Musculo-Skeletal Structure,
  • Blood & Immune System,
  • Cardiovascular System,
  • Respiratory System,
  • Digestive System,
  • Excretory System,
  • Endocrine System,
  • Special 5 Senses-Ear, Nose, Tongue, Skin, Eyes,
  • Central Nervous System

Introduction to Ayurveda & Allopathy in relation to pregnancy

  • Concept of Ayurveda in pregnancy
  • Ayurvedic Concept of health & lifestyle
  • Concept of Prakriti & Vikruti,
  • Finding out Ayurvedic constitution,
  • Diet chart for various Ayurvedic constitution.
  • Allopathic approach to health care & major pathological tests reveals about the pregnancy and health.

Diet & Nutrition

Nutrients, Carbohydrates, Proteins, Lipids, Calorimatery, Minerals, Vitamins, Enzymes



A Woman’s Body
The Yoga Body

  • Panch Koshas
  • Rivers of energy
  • Ida, Pingala & Sushumna Nadi
  • The Chakras

Contemplating conception
Preparatory Yogic Practices

Specific issues during pregnancy period

  • Morning sickness
  • Constipation
  • Oedema
  • Toxaemia

Spiritual nourishment & life in the womb
Role of yoga in childbirth

Specific issues during Postnatal period

  • Postnatal depression
  • A time to listen
  • Prolapse
  • Urinary system disorders




  • Neti
  • Kunjal
  • Laghoo Shankhaprakshalana


  • Joints loosening practices
  • Standing postures
  • Sitting postures
  • Backward bending postures
  • Forward bending postures
  • Supine posture
  • Spinal twisting posture

Surya Namaskar Pranayama

  • Basic breathing methods
  • Expanding breath capacity
  • Sensitizing pranayamas
  • Balancing pranayamas
  • Tranquilizing pranayamas
  • Vitalizing pranayamas


  • Hasta, hand mudras
  • Mana, head mudras
  • Kaya, postural mudras
  • Bandha, lock mudras
  • Adhara, perineal mudras


  • Jalandhar Bandha (throat lock)
  • Moola Bandha (vaginal region contraction)
  • Uddiyana Bandha (abdominal contraction)

Yoga Nidra and Relaxations techniques


  • Kaya Sthairyam (steadiness of body)
  • Antar Mouna (inner silence)
  • Ajapajapa (psychic breath awareness)
  • Trataka (practice for concentration)

Mantra & Nada Yoga



Class Room Presentation

  • Group Class Presentation
  • Individualized Class Presentation

Basics of Yoga Class Management, Educational & Business Establishment Tools

  • Practice of yoga in different stages of pregnancy
  • Methods of individualized teaching
  • Methods of group teaching;
  • Yoga classroom: Essential features, area, sitting arrangement in yoga class etc.
  • Characteristics and essentials of a good yoga teacher
  • Organization of teaching
  • Develop yoga centers/institute
  • Business Plan