Shadow Yoga

Prenatal Yoga

Prenatal Yoga

Prenatal yoga is a specialized area of study that focuses on supporting pregnant individuals through their yoga practice. It is essential to approach prenatal yoga with caution and mindfulness, as the needs and limitations of pregnant individuals vary greatly. In a prenatal yoga training, instructors learn how to modify traditional yoga poses to accommodate the changing bodies of pregnant students, ensuring safety and comfort throughout the practice. They also explore specific techniques and sequences tailored to alleviate common discomforts associated with pregnancy, such as back pain, swelling, and fatigue. Here are some key components that might be included in a prenatal yoga curriculum:
  • Anatomy and Physiology of Pregnancy: Understanding the physical and physiological changes that occur during pregnancy is crucial for designing safe and effective yoga practices. Instructors learn about the musculoskeletal changes, hormonal shifts, and physiological adaptations unique to pregnancy.
  • Modifications and Props: Instructors learn how to modify yoga poses using props such as bolsters, blankets, and blocks to provide support and comfort to pregnant individuals. They also explore the use of props to create space for the growing belly and accommodate changes in balance and stability.
  • Breathing and Relaxation Techniques: Prenatal yoga emphasizes the importance of breath awareness and relaxation techniques to help pregnant individuals manage stress, anxiety, and discomfort. Instructors learn specific breathing exercises and relaxation techniques suitable for pregnancy, such as diaphragmatic breathing and guided imagery.
  • Pelvic Floor Health: Instructors delve into the importance of pelvic floor health during pregnancy and childbirth. They learn exercises and techniques to strengthen and release the pelvic floor muscles, promoting stability and ease during pregnancy and labor.
  • Labor Preparation and Birth Education: Prenatal yoga instructors may incorporate education about childbirth and labor preparation into their classes. This may include discussions about different birthing options, coping strategies for labor pain, and techniques to promote relaxation and mindfulness during childbirth.
  • Safety Guidelines and Contraindications: Instructors learn about common contraindications and safety guidelines for prenatal yoga practice. They understand when to modify or avoid certain poses and sequences based on the individual needs and health conditions of pregnant students.
  • Emotional Support and Community Building: Prenatal yoga classes often provide a supportive and nurturing environment for pregnant individuals to connect with each other and share their experiences. Instructors learn how to create a supportive community and offer emotional support to pregnant students throughout their yoga journey.
  • Postnatal Considerations: Instructors may also cover postnatal yoga practices and considerations for the postpartum period, including gentle exercises to promote recovery and support the physical and emotional well-being of new mothers.
Overall, prenatal yoga training emphasizes safety, compassion, and empowerment, equipping instructors with the knowledge and skills to support pregnant individuals on their journey to motherhood through the transformative practice of yoga.

Course Overview

Course Name Prenatal Yoga
LevelBeginner to Intermediate
Yoga StyleMulty Style
Duration9 Days
ModuleResidential with Meals
Language of Instruction English
Certification Prenatal Yoga - Yoga Alliance
VenueKriya Yoga Ashram
FeePrivate Room - $ 400 & Double Share Room - $ 1500


  • Age: Participants must be 18 years or older at the time of enrollment. There is no upper age limit, provided the individual is physically fit and mentally sound.
  • Experience: Prior experience in yoga is beneficial but not mandatory for enrollment in the 200-hour Yoga Teacher Training Course at Shadow Yoga School.
  • Language Proficiency: Proficiency in verbal and written English is expected to effectively follow course instructions and engage in learning activities.
  • Fitness and Well-being: Participants are expected to maintain physical fitness and mental well-being throughout the course. Shadow Yoga School reserves the right to discontinue the course for any participant found unfit to complete it, without offering a refund.

Course Date and Fee

DateDouble Share RoomPrivate roomBook Now
3 Jan – 28 Jan$ 950 $ 1250 Book Now
3 Feb – 28 Feb$ 950 $ 1250 Book Now
3 Mar – 28 Mar$ 950 $ 1250 Book Now
3 Apr – 28 Apr$ 950 $ 1250 Book Now
3 May – 28 May$ 950 $ 1250 Book Now
3 Jun – 28 Jun$ 950 $ 1250 Book Now
3 July – 28 July$ 950 $ 1250 Book Now
3 Aug – 28 Aug$ 950 $ 1250 Book Now
3 Sep – 28 Sep$ 950 $ 1250 Book Now
3 Oct – 28 Oct$ 950 $ 1250 Book Now
3 Nov – 28 Nov$ 950 $ 1250 Book Now
3 Dec – 28 Dec$ 950 $ 1250 Book Now

Daily Schedule

5.30 am to 6.15 amShat Kriyas & Mantra Chanting
6.30 am to 7.45 amHatha Yoga ( Asana )
7.45 am to 8.45 amPranayama (Breathing )
9 am to 11.30 amBreakfast & relax
11.45 am to 1.00 pmYoga Anatomy & Yoga Therapy
1.30 pm to 3 pmLunch and free
3 pm to 4 pmYoga Philosophy and Guest lectures
4.15 pm to 6 pmAshtanga Vinyasa yoga ( Asana)
6.30 pm to 7.30 pmAlignment and Adjustment TechniquesMeditation & Guest lecture
7.45 pm to 9 pmDinner and Relax


Shadow Yoga & Meditation Ashram is a place where a yogi’s aspirations come true and his efforts see the dawn of reality. One of the best yoga teacher training schools in Rishikesh, our school offers systematic approach to this ancient art of yoga and well-being.


Yoga Anatomy


Introduction to six system of Indian philosophies 

Introduction to Yoga sutra-:

Introduction to Hatha yoga pradeepika -:

Introduction to Ayurveda-:

5 Pillars of Sadhana-:

Refund Policy

At Shadow Yoga School, we understand that circumstances may arise that require a participant to withdraw from the 200-hour Yoga Teacher Training Course. Our refund policy is designed to be fair and transparent, taking into account both the needs of our students and the resources invested in the program. Please carefully review the following refund policy:

  1. Refund Eligibility:

    • A participant is eligible for a refund if they officially withdraw from the course before its commencement date.
    • No refunds will be issued once the course has commenced, regardless of attendance or participation.
  2. Application Fee:

    • The application fee is non-refundable under any circumstances.
  3. Course Fees:

    • If a participant withdraws from the course before its commencement date, any course fees paid, excluding the non-refundable application fee, will be refunded in full.
    • Once the course has commenced, no refunds will be provided for any portion of the course fees.
  4. Special Circumstances:

    • In rare cases of extenuating circumstances such as medical emergencies or other unforeseen events, Shadow Yoga School may consider providing a partial refund at its discretion. Participants must submit a written request along with supporting documentation for consideration.
  5. Refund Process:

    • All refund requests must be submitted in writing to the Shadow Yoga School administration team.
    • Refunds, if applicable, will be processed within 30 days of the receipt of the written refund request.
  6. Non-Refundable Items:

    • The following items are non-refundable:
      • Application fee
      • Any expenses incurred by the participant (e.g., travel, accommodation) in relation to the course

By enrolling in the 200-hour Yoga Teacher Training Course at Shadow Yoga School, participants acknowledge and agree to abide by the refund policy outlined above.