Prenatal Yoga | Down Dog

A brand new yoga practice every time you come to your mat - adapted to your trimester, and your body. From your first weeks of pregnancy through labor prep and into postpartum recovery, the practice meets you where you are today.

DESIGNED FOR EVERY STAGE - FIRST TRIMESTER THROUGH FOURTH
Prenatal Vinyasa - vinyasa-style movement
Prenatal Gentle - slower-paced and accessible
Prenatal Hatha - hold-based poses for grounding
Prenatal Restorative - deep relaxation
Postnatal Gentle - active recovery after birth
Postnatal Restorative - gentle postpartum restoration

BEGINNER FRIENDLY
Get started in the comfort of your own home. Can't touch your toes? No problem! We'll give you modifications and alternatives along the way!

MOVEMENT TARGETED FOR EACH TRIMESTER
As your body changes during your pregnancy, so should your yoga practice. Select first, second, or third trimester to get yoga poses appropriate for where you are in your pregnancy journey.

PREGNANCY & POSTPARTUM-SPECIFIC BOOSTS
Beyond standard focuses like hips and flexibility, choose targeted support:
Pelvic floor strengthening
Labor prep
Heartburn relief
Sacroiliac joint support
Pubic symphysis relief
Core work modified for pregnancy and postpartum

TOTALLY CUSTOMIZABLE PRACTICES
Practices run from 7 to 60 minutes across three pregnancy-safe difficulty levels, from Beginner to Intermediate. Like poses to see them more often. Dislike poses to skip them. Your practice becomes more personalized every time you use it.

CHOOSE YOUR VOICE
Choose from 6 different yoga teachers to be guided by a voice you love.

MULTIPLE LANGUAGES
All practices are available in English, Spanish, Portuguese, French, German, Italian, Russian, Mandarin, Japanese, Korean, Turkish, Polish, and Ukrainian

MUSIC THAT GOES WITH YOUR FLOW
Beats that match where you are in your practice - warming up, building heat, or cooling down.

A note on safety: Always consult your healthcare provider before starting any new exercise routine during pregnancy or postpartum.

"This is absolutely a perfect yoga app, and definitely the best for prenatal. I would give it 1000 stars if I could." — russ9495

"It was a life saver during my first pregnancy. There were so many new aches and pains (sciatica, pelvic symphysis, etc) that I had never experienced before or knew how to address." — AnnNovy7

"You choose your level, the type of music you prefer, what trimester you're in, what body part to focus on… It's a smooth and customizable routine. I never leave reviews but felt this one deserved to be acknowledged." — AndreaJoB

"With Down Dog I'm doing high-quality yoga way more often, because I can do it whenever I want and customize the length of each session to my time and motivation level. This app has been a life saver!" — Kal-O

"As a yoga instructor it has also helped me learn new prenatal yoga asanas and cues for my own classes!" — Anacani Walters
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Recent changes:
Postnatal practice!
A whole new section designed for the postpartum body, including:
- Postnatal Gentle and Postnatal Restorative practice types
- Dedicated pelvic floor, core, and backbends sections built specifically for postpartum recovery
- Postnatal-specific cues, poses, and sequencing       

New Prenatal practice types!
In addition to Prenatal Flow and Restorative, you can now choose:
- Prenatal Hatha, slower-paced, longer holds
- Prenatal Gentle, softer movement for any stage of pregnanc