Pregnancy yoga in Copenhagen: when can you start?

By yum · Updated 3 November 2026

If you have a healthy pregnancy without complications, you can usually start pregnancy yoga whenever you feel like it, and keep going for as long as it feels good. The Danish Health Authority recommends that healthy pregnant women are physically active for at least 30 minutes a day at moderate intensity, and mentions yoga as something that can support health in pregnancy. If you’re new to yoga, start gently. And always talk to your midwife or doctor if you’re unsure, or if your pregnancy is complicated.

That’s the short answer. Here’s what to know before you roll out your mat.

In short

• With a healthy pregnancy, most people can do yoga throughout pregnancy.
• If you’re new to yoga, start gently and build up slowly.
• Avoid hot yoga, falls and blows to the belly.
• Stop and contact your midwife or doctor if you have pain, contractions, your waters break or you bleed.
• Pregnancy yoga is adapted for the pregnant body. In regular classes, you have to adapt yourself.

When in pregnancy can you start yoga?

There’s no set week. If your pregnancy is healthy, you can start when it feels right for you. Some people start early. Others wait until the first tiredness or nausea has passed. Both are completely fine.

What matters most isn’t when you start, but how. The Danish Health Authority recommends that pregnant women who haven’t been active before start gently and gradually do more. That goes for yoga too.

At yum, our pregnancy class, Preggos’ Fridays Yoga, is made for you no matter how early or far along you are, as long as your body craves care and movement. Not sure if the class suits you right now? Write to yoga@yum.dk before you sign up.

Is yoga safe during pregnancy?

For most people, yes. The Danish Health Authority says healthy women with uncomplicated pregnancies should be physically active, and that the evidence suggests yoga can support health in pregnancy. It also recommends strength training and pelvic floor training. Source: Sundhedsstyrelsen, guidance for pregnant women (in Danish).

The American College of Obstetricians and Gynecologists (ACOG) also lists modified yoga as a good option in pregnancy. See ACOG: exercise during pregnancy.

But “most people” isn’t “everyone”. If your pregnancy is complicated, or your midwife or doctor has asked you to take it easy, follow their advice first.

What should you avoid in yoga when pregnant?

A few things come up again and again:

• Hot yoga. Both Danish and US guidance advise against it in pregnancy.
• Risk of falls. Balance can get harder as your belly grows. Use the wall or a chair.
• Blows to the belly. Rarely an issue in yoga, but avoid crowded spaces and contact exercises.
• Lying flat on your back for long. ACOG advises avoiding this, as well as standing still for long periods. A good teacher will give you alternatives.
• Pushing yourself. Your body changes all the time. What was easy last month may feel different now.

When should you stop?

Stop right away and contact your midwife or doctor if you get:

• pain
• contractions
• your waters breaking
• bleeding

That’s from sundhed.dk on pregnancy and exercise (in Danish). If you feel dizzy, unusually short of breath, or something just feels wrong, take a break and tell the teacher.

What’s the difference between pregnancy yoga and regular yoga?

Pregnancy yoga is built for the pregnant body. The poses are chosen and adapted, the pace is calmer, and there’s more focus on breath, the pelvis and relaxation. You don’t have to work out what to skip.

In a regular class, you have to adapt yourself. That can work well, especially if you’ve practised for years. But always tell the teacher you’re pregnant before class starts. And choose a calm class over a very physical one. At yum, that could be yum on earth, which is for all levels and focuses on yin, restorative and meditation.

Then there’s the social side. In a pregnancy class, you’re a small community of pregnant people in the same situation. That means more to many than they expected, especially if you’re new in Copenhagen and far from family.

What is pregnancy yoga like at yum?

Our pregnancy course is called Preggos’ Fridays Yoga. It runs on Friday afternoons, as a soft shift from work week to weekend. A course is five classes.

Each class starts with a sharing circle and some centering with the breath, and ends with relaxation. Along the way you work with:

• breathwork and visualisation
• safe poses that build strength and stamina
• opening the hips and connecting with the pelvis
• releasing and letting go, as light birth preparation

And if you have a day when you don’t have the energy, that’s okay. You’re welcome to come and lie down for the whole class with your eyes closed. You do what feels right for you and your baby.

How we do it at yum

• Class: Preggos’ Fridays Yoga, five classes on Fridays 15:00–16:15 in the current course.
• Group size: 15 at most. Taught in English.
• Price (current course): DKK 1,599 (DKK 1,399 under 30).
• Included: unlimited access to our regular yoga classes while the course runs, and 10% off in the café.
• Props: You’re welcome to bring your own mat, but all equipment is free. Bring comfortable clothes and a water bottle, and arrive 10 minutes early.
• Terms: The course is a fixed, closed group. There’s no refund for illness or pregnancy-related obstacles, only if yum cancels. Read the terms on the course page before you sign up.
• Where: Alliancevej 22, 2450 Copenhagen SV, by the canal in Sydhavnen. Close to Sluseholmen and Enghave Brygge metro stations and the Teglholmen harbour bus stop.

Find upcoming courses on all courses. And once your baby has arrived, we also have Mommy & Baby Yoga. Read more in mum and baby yoga: when can you start after birth?.

The course also gives you access to our regular classes while it runs. Pick a calm class, and see what fits on class descriptions and schedule and booking.

Wondering if the class is right for you? Write to yoga@yum.dk before you sign up. Or come by Alliancevej 22, say hi in the café, and see the place first.

FAQ

When can you start pregnancy yoga?

If you have a healthy pregnancy without complications, you can usually start whenever you like. If you’re new to yoga, start gently. Talk to your midwife or doctor if you’re unsure.

Can you do yoga in the first trimester?

For most people with a healthy pregnancy, yes. Danish health guidance recommends that healthy pregnant women stay physically active throughout pregnancy. Start gently, listen to your body, and ask your midwife if you’re unsure.

What should you avoid in yoga when pregnant?

Avoid hot yoga and anything with a risk of falls or blows to the belly. ACOG also advises against lying flat on your back for long periods. Don’t push yourself, and always tell the teacher you’re pregnant.

When should you stop doing yoga in pregnancy?

Stop and contact your midwife or doctor if you have pain, contractions, your waters break or you bleed. Also take a break if you feel dizzy or something feels wrong.

When can I join the pregnancy class at yum?

Preggos’ Fridays Yoga is made for you no matter how early or far along you are in your pregnancy, as long as your body craves care and movement. If you’re unsure, write to yoga@yum.dk.