Prenatal Yoga Classes in Baner, Pune
Keep moving through pregnancy — gently, and in a way that changes as you do.
Guided prenatal yoga near Balewadi High Street for complete beginners and experienced students alike. Supported postures, easy breathing and plenty of rest, adapted to your stage and to your doctor’s advice.
First class free · No yoga experience needed · Please check with your doctor first.
Comfort before posture
Where are you starting from?
Choose what feels closest. We will show you where to start.
Already know you want to try it? Book a Free Prenatal Yoga Class
Is this you?
Does any of this feel familiar?
Pregnancy changes how the body feels, sometimes week to week. Most women who come to prenatal yoga are not looking for a workout. They want to keep moving in a way that feels right, with someone to guide them.
Feels like“I’ve never done yoga, and now I’m pregnant.”
It feels like the wrong moment to start something new.
- In classEvery movement is explained and shown, with a simpler, supported version always available. Nothing assumes you have practised before.
- You may noticeA gentle routine that fits the body you have now, rather than one you are trying to catch up with.
Feels like“I’m not flexible.”
Picturing deep stretches you could never do.
- In classPrenatal yoga is not about range. Stretches stop well short of their limit, because the body naturally becomes looser in pregnancy.
- You may noticeMore ease in everyday movement, without chasing a posture.
Feels like“My body feels different every week.”
What was comfortable last month suddenly isn’t.
- In classYou check in at the start of each class, and positions, props and transitions are adjusted to how you feel that day.
- You may noticeChanging the practice becomes normal, not a sign that something is wrong.
Feels like“I don’t know which movements are okay.”
Conflicting advice from videos, apps and well-meaning relatives.
- In classA teacher who knows your stage and any advice your doctor has given, and who adapts the class around that.
- You may noticeClearer confidence about what feels right for you, alongside your doctor’s guidance.
Feels like“I’m worried about doing something wrong.”
Holding back from moving at all, just in case.
- In classYou are encouraged to speak up about any discomfort, skip anything that doesn’t feel right, and never push through.
- You may noticeTrust in your own signals, and a teacher who takes them seriously.
Feels like“Most days, I’m just tired.”
Guilt about not ‘exercising enough’.
- In classRest is built into the class, not squeezed in at the end. Pausing in a supported position is always part of the plan.
- You may noticePermission to rest without guilt, and a gentler idea of what staying active means.
If one of these sounded like you, a single trial class is a gentle way to find out whether prenatal yoga suits you. Already practise yoga? See what changes in pregnancy in the practice guide.
Try a prenatal class freeAdapted, supported, unhurried
Prenatal yoga in Baner, adapted to your pregnancy — not the other way round
A prenatal class is not a regular yoga class with a pregnancy label. Stretches stay within comfort, breathing stays easy, support is used freely and rest is part of the plan. Each class starts from how you feel that day and from your doctor’s advice, and changes as your pregnancy does.
Start With a Free Prenatal Class
Comfort before posture
Positions and transitions are chosen for how your body feels today.
Support, always
Cushions, a chair or the wall are used freely, so balance and effort stay manageable.
Adapted as you change
The practice shifts with your stage and with your doctor’s advice, not a fixed sequence.
Rest is part of it
Supported rest is woven through every class, never treated as a break from it.
The practice
What is prenatal yoga?
Prenatal yoga is yoga shaped around pregnancy. It keeps the heart of the practice — attentive movement, an easy breath and time to rest — and adapts everything else to a body that is changing, often faster than you expect.
A practice rooted in yoga
Patanjali’s Yoga Sutras describe posture (asana) as steady and comfortable. Prenatal yoga takes that idea seriously: every posture is chosen and adapted so that it stays steady and comfortable for a pregnant body, with breath and relaxation given as much attention as movement.
Why it is adapted, not just gentler
During pregnancy, joints and ligaments naturally become looser, balance shifts as the belly grows, and energy can change from one day to the next. A prenatal class stops stretches short of their limit, keeps something steady within reach for balance, and slows every transition, especially getting up from the floor.
What a beginner can expect
- Gentle, supported movement — no intense sequences
- Plain-language instruction; every posture has an easier option
- Easy, natural breathing — never held or forced
- You can rest, sit or stop at any time
Movement, alongside medical care
For many uncomplicated pregnancies, health bodies encourage regular, moderate physical activity. Appropriately adapted movement may help some people stay active and comfortable, but every pregnancy is different. Prenatal yoga works alongside your doctor’s advice, never instead of it.
New to yoga? Your first prenatal class is freeSixty seconds inside a class
Step inside a prenatal yoga class
No performance, no pressure. Just supported movement, an easy breath and time to rest, at your own pace.
Film coming soonWhat happens in a class
A calm, unhurried class, from check-in to rest
Classes generally follow this arc, so you always know what comes next. The order and content shift with the group and with how each student is feeling that day.
- 01
Arrive
Every classSettle in with a mat, cushions or a chair. Tell the teacher how many weeks along you are, how you feel today and any advice from your doctor.
- 02
Settle
Every classSit comfortably, supported as you need, and let the day’s pace fall away.
- 03
Notice
Every classFeel the natural breath and how your body is today, without changing anything.
- 04
Gentle mobility
As suits youEasy movements for the neck, shoulders, spine and hips, at your own pace.
- 05
Adapted practice
As suits youTeacher-guided standing and seated postures with a chair, cushions or the wall for support, and alternatives throughout.
- 06
Balance & stability
OptionalSupported balance work, always with something to hold. Skip it any day it doesn’t feel right.
- 07
Rest
Every classSupported relaxation, often side-lying or propped up, with a short guided relaxation.
- 08
Close
Every classGet up slowly, share how you feel, and take one simple idea into daily life.
Class content
Prenatal yoga practices you may explore
What you practise depends on your stage, how you feel and your doctor’s advice. Nothing here is right for every pregnancy, and every practice is offered with modifications.
Tier 1Foundations
Suitable for most pregnancies, with your doctor’s go-ahead
Gentle mobility
Slow movement for the neck, shoulders, spine and hips.
Natural breath awareness
Observing the breath without changing it.
Softened exhale
Letting the out-breath lengthen naturally, without counting or strain.
Supported standing postures
Wider stances, with a chair or wall close by.
Seated and kneeling work
On cushions or a chair, adjusted to what is comfortable.
Posture and pelvis awareness
Noticing how you sit, stand and carry yourself.
Supported rest
Propped up or side-lying, rather than lying flat for long.
Tier 2Supported progressions
As your body, your stage and your teacher advise
Balance and stability
Always with something steady to hold.
Humming bee breath (Bhramari)
A soft hum on the exhale, only if it feels comfortable.
Guided relaxation and quiet sitting
A few minutes of stillness, when it feels good.
Tier 3Generally avoided
Left out or adapted in prenatal classes
Breath retention and forceful breathing
Such as kumbhaka, kapalabhati or bhastrika.
Deep twists and strong abdominal work
Closed twists and anything that compresses the belly.
Long periods lying flat on the back
Usually replaced with propped or side-lying positions as pregnancy progresses.
Unsupported balance or jumping
Anything with a risk of falling.
Heat
Heated rooms, or practising to the point of overheating.
These are general precautions drawn from widely published pregnancy-exercise guidance, not a complete list. Your doctor’s advice about your own pregnancy always comes first, and your teacher will adapt or leave out anything else that doesn’t feel right for you.
Prenatal yoga pairs naturally with Meditation · Pranayama (gentle techniques) · Postnatal Yoga
Not sure what suits your stage? Ask on WhatsAppBenefits
What regular practice can bring
Every pregnancy is different. These are the things students most often say they value, not promises about how your pregnancy or birth will unfold.
- From hesitant to confident
- From tense to supported
- From rushed to rested
Support is part of the practice — a chair or wall is always within reach.
Staying gently active
A practical way to keep moving, in line with your doctor’s advice.
Body awareness
Noticing posture, tension and tiredness sooner, and responding to them.
Easier everyday movement
Gentle mobility for the hips, back and shoulders as your body changes.
Breath and relaxation
A calm, familiar way to settle that many students use day to day.
A routine you can adapt
A practice that bends with each week, rather than one you have to give up.
Time for yourself
Protected time to slow down and pay attention to how you feel.
Prenatal yoga is a complementary wellness practice. It does not replace antenatal care, physiotherapy or medical advice, and it cannot prevent or treat pregnancy complications.
See how it feels — try a free prenatal classWho it’s for
Who our prenatal yoga classes are for
You don’t need to be flexible, fit or experienced. You need your doctor’s go-ahead, and a willingness to listen to your body.
This class welcomes you if…
- You are pregnant and have never done yoga before
- You already practise yoga and want to adapt it for pregnancy
- You want gentle movement, not an intense workout
- You would rather learn with a teacher than follow a generic video
- Your doctor has said moderate physical activity is fine for you
Please speak with your doctor (and us) before joining if you…
- Have any pregnancy complication, or have been advised to rest or limit activity — once your doctor is happy, you can talk to us about the right time to start
- Have a heart, lung, blood-pressure or other medical condition that affects exercise
- Are expecting twins or more
- Are experiencing bleeding, significant pain, dizziness or fainting
- Have any symptom that is worrying you
This is not a complete list or medical advice. In every class, and at home: if you notice bleeding, fluid leakage, contractions, dizziness, chest pain, a headache, calf pain or swelling, or your baby moving less than usual, stop and contact your doctor.
Have a question? Talk to us before bookingPractical details
Class details at a glance
- Duration
- Shared with you when you enquire
- Level
- Beginners welcome — every posture has an easier option
- Class size
- Teacher-led, with attention for each student
- Batches
- Tue, Thu · Call to confirm See full schedule
- Frequency
- Regular, gentle practice, in line with your doctor’s advice
- Location
- Anahat Yoga, Colours Preschool, Sr 135, Plot 128 Ram Indu Park, Near Balewadi High Street, Baner, Pune 411045
- Online
- Ask us about live online options
- Also convenient for
- Balewadi · Wakad · Pashan · Aundh
- What to bring
- Water bottle, small towel, and any advice from your doctor
- What to wear
- Loose, breathable clothing that doesn’t press on your belly
- Before class
- Eat lightly and stay well hydrated
- Experience
- None required
- Fees
- First class free · plan options shared when you enquire
Your teacher
Learn with Dr. Vishvanath Pise
Dr. Vishvanath Pise is the founder and director of Anahat Yoga, near Balewadi High Street in Baner. He designs and guides every program at the studio, and leads a team of teachers who share the same careful, step-by-step approach. In prenatal classes, that means listening first, adapting freely and never asking you to push.
Your body is already doing something remarkable. The practice should make room for that, not ask more of it.
- Founder & director, Anahat Yoga
- Small, teacher-led batches
- Studio & live online
In our students’ words
We publish only real reflections, shared with permission by people who practise prenatal yoga with us. While we gather them, you can read what students say about Anahat Yoga on Google.
Questions
Prenatal yoga classes — frequently asked questions
Do I need previous yoga experience to join prenatal yoga classes?
No. Our prenatal yoga classes in Baner are taught assuming you may never have practised before. Every movement is explained and demonstrated, and a simpler, supported option is always available.
Should I speak with my doctor before starting?
Yes. Please check with your doctor or healthcare provider before starting any new physical activity during pregnancy, and share their advice with your teacher so the class can be adapted for you.
When can I start prenatal yoga?
It depends on your pregnancy and your doctor’s advice. Some people start early, others later. Speak with your healthcare provider first, then get in touch and we will talk about what suits you.
Is prenatal yoga different from a regular yoga class?
Yes. Stretches stay within a comfortable limit, breathing stays easy with no retention or forceful techniques, props are used freely, positions change as pregnancy progresses and rest has a central place.
Does the practice change as my pregnancy progresses?
Usually, yes. For example, long periods lying flat on the back are generally replaced with propped or side-lying positions, and transitions become slower. Your teacher adapts to how you feel, alongside your doctor’s guidance.
What if a posture feels uncomfortable?
Stop and tell your teacher. You will be offered an alternative, or you can simply rest. Discomfort should never be pushed through during pregnancy.
When should I stop and seek medical advice?
Stop and contact your doctor if you notice vaginal bleeding or fluid leakage, regular or painful contractions, dizziness or faintness, a headache, chest pain, unusual breathlessness, calf pain or swelling, muscle weakness affecting balance, or your baby moving less than usual.
Can I attend if I’ve been advised to limit physical activity?
Please follow your doctor’s advice first. If you have been asked to rest or limit activity, speak with your doctor and with us before booking. We would rather wait until it is right for you.
What should I bring and wear?
Wear loose, breathable clothing that doesn’t press on your belly. Bring a water bottle, a small towel and any guidance your doctor has given you about exercise.
Will prenatal yoga make my delivery easier?
No class can promise a particular birth experience, and every pregnancy is different. What prenatal yoga can offer is a regular, gentle way to stay active, practise relaxation and pay attention to your body, alongside the care of your healthcare team.
Do you offer online prenatal yoga classes?
Please ask us. We run live online batches for several classes and can tell you the current options for prenatal yoga when you get in touch.
I live in Wakad or Balewadi. Is the studio easy to reach?
Our studio is near Balewadi High Street in Baner, a few minutes from Balewadi and an easy drive from Wakad.
Still have a question?
We usually reply on WhatsApp within the day.
Free trial class
Your first prenatal yoga class is on us
Once your doctor is happy for you to be active, come and try a class. Move at your own pace, rest whenever you like, and see whether it feels right. If it does, we will help you choose a batch.
Before you book — take one slow breath with us.
- WhatsApp +91 98814 75758
- Call +91 98814 75758
- Studio hours: Mon–Sat, 6:00 AM – 8:30 PM
No payment needed. We will call or WhatsApp you to confirm your slot.
Continue your practice
Pranayama
Guided, step-by-step yogic breathing.
Explore
Meditation
Simple, guided techniques for a quieter, clearer mind.
Explore
Postnatal Yoga
Rebuild core, pelvic floor and energy after childbirth.
Explore
PCOS / PCOD Yoga
A steady practice alongside your medical care.
Explore
Diabetes Yoga
Gentle, guided practice alongside diabetes care.
Explore
Hypertension Yoga
A slow, calming practice for blood-pressure concerns.
Explore
Personal Yoga Training
One-to-one sessions at the studio, at home or online.
Explore
Corporate Yoga
On-site and online sessions for teams.
Explore
Teacher Training
Study yoga in depth and learn how to guide others.
Explore
Prenatal yoga is a complementary wellness practice and is not a substitute for antenatal care or medical advice, diagnosis or treatment. Always follow the guidance of your doctor during pregnancy.