Pregnancy Yoga App – Prenatal Classes That Prepare You for Birth
A pregnancy yoga app isn't only about staying flexible. In Mamamoon it's where you practice the positions and breathing you'll use in labor, with full classes from Kasia and short sequences waiting in your weekly plan.
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Prenatal yoga classes: Full 40, 45 and 60-minute classes led by Kasia, a prenatal yoga teacher
Got an hour? Take the 60-minute class: poses for contractions and for giving your baby room to turn, a leg-strength flow, psoas work, nadi shodhana breathing and a guided relaxation at the end.
Got 40 minutes? There's a shorter version. And from week 14 the 45-minute vinyasa class gives you a more active flow. Kasia teaches all three.
Trimester yoga: A yoga class matched to your second trimester, and another for your third
Your body in week 16 isn't your body in week 34, so the yoga changes, too. Your trimester goals include a yoga class for the second trimester and a different one for the third. The first trimester has no yoga class, on purpose – Kasia starts the yoga once you're into the second.
Home practice: Short weekly sequences and printable cheat sheets for the days you have ten minutes
Not every day has room for a full class. Every few weeks your plan brings a short sequence on video, from the windmill to a psoas and hamstring stretch. In weeks 17 and 29 you also get a cheat sheet as a PDF (print it, stick it next to your mat), so you can follow the sequence without a screen.
Poses for labor: Learn the positions that help you through contractions and give your baby room to turn
This is where pregnancy yoga earns its place in birth preparation. You'll practice the rolling cat in week 30 and the camel walk in weeks 25 and 39 to help your baby find a good position.
Week 36 brings a cheat sheet of poses for labor, about 25 minutes of practice, and the 60-minute class goes through the same positions you can come back to on the day.
Yoga nidra: Guided deep rest for the nights when sleep will not come
Lying awake at 3am with a busy head? Yoga nidra is a guided rest you do lying down, eyes closed, just listening. Two recordings arrive early in your pregnancy, in weeks 4 and 10, and stay in your library for every night after that.
Lower back relief: A 7.5-minute flow for the back pain that often arrives in pregnancy
Seven and a half minutes, start to finish. Kasia's lower back class is short enough to do before bed or after a long day at the desk, and it's made for after the birth, too. The weekly plan adds more back-friendly moves, like the week 24 video on strengthening your back.
What mothers say
Great app to support your pregnancy journey!
Klimaattherapie de Podcast, App Store review, September 17, 2024
Perfect pregnancy App
Malina C, App Store review, September 15, 2024
My source of inspiration
Zaq13edc, App Store review, November 10, 2023
Roll out your mat, one week at a time
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Start your free trial22+ hours of expert video · Created with 40+ experts · Pregnancy week 3 to postpartum week 16
Created with 40+ birth and postpartum experts
Jade Calitz-Nolte
Manuela Iddas
Heather Berry
Zyanya Breuer
Mirjam Heemskerk
Maroesja de Ruyter
Marieke Van Luin
Orit Zilberman
Kim Tran
Natalie van Gelder
Laura Galindo
Lisanne Eshuis
Delphine Petit-Postma
Natalie (Shriber) Klatt
Ombretta Dettori
Ola Wysocka
Amelie van der Aa
Petra Cubretovic
Danielle Bensky
Maria Bordallo
Emilia van Wijngaarden
Joanne Lozman
Laila Fanzi
Veronika Dellus
Lara Luzzatto
Kim van Galen
Halima Neffakh
Natalie Angstadt
Jacqueline Steenbeek
Isadora Caporali
Katia Khomich
Britt Van Hees
Sharon Asscher
Corinne Laan
Kasia Pokrop
How Mamamoon compares to other pregnancy yoga apps
| Feature | Mamamoon | Down Dog Prenatal | Carry |
|---|---|---|---|
| Yoga as part of a full birth-prep plan | ✅ Yoga plus HypnoBirthing, breathing and a week-by-week plan from week 3 | ⚠️ Yoga only; birth-prep plan not stated | ⚠️ Yoga, fitness and meditation; birth-prep plan not stated |
| 1-on-1 calls with an expert | ✅ 30-minute video calls with named experts, booked with unicorns | ⚠️ Not stated | ⚠️ Not stated |
| Full-length prenatal classes | ✅ 40, 45 and 60 minutes with Kasia | ✅ 7 to 60 minutes, several styles | ⚠️ Sessions of 5 to 20 minutes |
| Named teachers | ✅ Kasia Pokrop, prenatal yoga teacher | ⚠️ Not stated | ✅ Seven named teachers |
| Yoga by trimester | ✅ Classes for the second and third trimester | ✅ Adapted to your trimester | ✅ All four trimesters |
| Poses for labor | ✅ Poses for labor, a week 36 cheat sheet and the 60-minute class | ✅ Labor prep focus | ✅ Strength for birth and breathwork |
| Printable cheat sheets | ✅ PDFs in weeks 17, 29 and 36 | ⚠️ Not stated | ⚠️ Not stated |
| Postnatal yoga | ✅ Postnatal flow and pelvic yoga | ✅ Postnatal gentle and restorative | ✅ Postpartum recovery sessions |
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Our plans
You can join as early as week 3 of your pregnancy, and stay with us till the end of your 4th trimester, postpartum week 16.
Frequently asked questions
Which month should I start yoga in pregnancy?
In Mamamoon, yoga starts in the second trimester, with a class matched to it and another for the third. The first trimester has no yoga class on purpose, and the more active vinyasa class starts from week 14. If you have any complications, check with your midwife or doctor first.
What is the best pregnancy app?
It depends on what you want from it. Trackers tell you how your baby is growing. Mamamoon is for preparation: yoga, HypnoBirthing, breathing and a weekly plan from week 3 to 16 weeks after birth.
Is there a free pregnancy exercise app?
You can try Mamamoon free for 14 days, with no credit card required. That includes your trimester goals, the weekly exercises and The Breathing App, so you can see how the yoga fits your week before you pay.
I've never done yoga. Can I still join?
Of course. Every class and pose is made for pregnancy and postpartum, whether you've done yoga before or not. There are also simple practices you can do without a mat.
How much does Mamamoon cost?
You can try the program free for 14 days, and no credit card is required. After that, it's €7.99 a month and you can stop anytime. In the Netherlands you can also pay €45 once for the six-month course, which comes with an invoice for possible reimbursement from your health insurer. The Premium program is €149.99 once: 1-on-1 sessions with our experts, 100 unicorns to spend in Rewards and a call with a Mamamoon expert to personalize your plan.
Yoga for your pregnancy, and for your birth
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