The American College of Obstetrics and Gynecology recommends thirty minutes or more of moderate exercise on most, if not all, days of the week during pregnancy. To ensure a well-rounded fitness program during your pregnancy, we encourage you to supplement your prenatal yoga practice with regular moderate (i.e. aerobic) exercise, such as brisk walking, swimming, or jogging.

Benefits of Yoga

Prenatal Benefits

Yoga addresses body, mind, and spirit, so taking a prenatal yoga class is one of the best things you can do for yourself and your baby during pregnancy. A regular prenatal yoga practice boosts your sense of well-being by reducing or alleviating these common pregnancy discomforts, including:

  • Carpal tunnel syndrome
  • Clumsiness and/or balance issues
  • Constipation
  • Fatigue
  • Headaches
  • Heartburn
  • Hip pain
  • Insomnia
  • Leg Cramps
  • Backache and postural issues
  • Nausea and indigestion
  • Sciatic joint discomfort or pain
  • Shortness of breath
  • Varicose veins

 

Prenatal yoga also helps you center yourself and prepare for the hard work of labor, through breathing practices, conscious relaxation, and the practice of effective labor positions and pain-coping techniques. With mindfulness practice, you can stay present and focused as your labor unfolds, whether you're dealing with the challenge of contractions during an unmedicated birth or fear of needles during an epidural. Our highly trained instructors provide a wealth of information about the physiology and experience of pregnancy, helping to allay common fears and anxieties while encouraging dialogue with your care providers.

The classes also provide a safe and supportive space to connect with other expecting moms. The combination of yoga, education, and peer support experienced in our classes are powerful tools to help you navigate the constantly changing terrain of pregnancy with grace and awareness.

“I had to write you and tell you before our next class how wonderful the class was Tuesday. The class allowed me to sleep better than I have in weeks, maybe even months. I felt totally refreshed after the class and yet completely relaxed. Even my husband told me that I seem happier and calmer. I have been doing some of the poses that you said would help with insomnia and it has really helped. THANK YOU!!”

—Lauren Graham

“Prenatal yoga demystified pregnancy and birth for me when I was a first-time mother. I had so many questions, and by connecting me with a wise, encouraging instructor and a community of pregnant women, the classes helped me look forward to the experience of having a baby and becoming a mother. It also encouraged self-care for the mother which is important for the entire family. I always felt ahead of the curve when I went to my check-ups with my doctor because of the things I learned in the class. . . Learning how to breathe and handle the contractions really helped me in that I was able to labor at home for about 12 hours before going to the hospital.”

—Jenny Lawhorn

Postnatal Benefits

After the birth of your baby, postnatal yoga classes smooth the transition into your new role as a mother, deepening your connection to your body, breath, and baby.

  • Baby and Me classes help you reclaim your post-pregnancy body through emphasis on abdominal toning, pelvic floor and back strengthening, and reminders to breathe when you’re down to your last nerve. Babies three weeks to crawling are welcomed into the flow of the class.
  • Our Itsy Bitsy Yoga® classes are a delightful way to foster your baby or tot’s development while you connect with other moms.
  • Special workshops address common issues that challenge new moms, such as backache, rounded shoulders, and stress incontinence.

All classes provide opportunities to connect with other women at similar stages of the postpartum experience, a powerful antidote to the isolation that often accompanies early parenting.

I loved it, wish I could have kept going! I looked forward to Thursday every week. The friendships my children and I have made in the classes I took with my daughter (who is now two) and my son (six months) are priceless.

— Tara Childs