Prenatal Yoga

In person and livestream

Class Schedule

IN-PERSON

Prenatal Yoga
Sundays 9:45am - 11:00am
(Weekly prenatal yoga practice for moms-to-be (only) during all trimesters)

What to Know: In-Person Class (at studio)

• No walk-ins. Please register for class at least 45 minutes before start time.

• $20 per class

• First in-person class: $17. Use code PN2024 at registration.

• Dress comfortably, bring water, studio has all the props you’ll need, but you may bring your own if you choose.

• About prenatal yoga, about your teacher, and student experiences.

Partner Prenatal Yoga
Sundays 11:30am - 12:45pm
(Monthly class for moms-to-be, all trimesters, WITH their partner)

What to Know: 

• In-Person Class (at studio)

• This is an opportunity for your partner, or mother, or sister or friend to practice prenatal yoga WITH you! (Everyone can benefit from this practice!)

• No walk-ins. Space in this class is limited to 5 couples ($36 per couple).

• This class is offered once a month. You may attend as many times as you wish during your pregnancy.

• This is NOT a childbirth education class (see Birth Classes tab for couples birth preparation sessions). 

• Dress comfortably. Bring water. The studio has all the props you’ll need, but you may bring your own mat if you wish.

Upcoming 2024 dates:
May 19
June 2
July 14
Aug 11
Sept 15
Oct - no class
Nov 17
Dec 1

Saturdays 9:00 am - 10:15am Starting May 4

What to know: Livestream Class (on zoom)

• Please register for class at least 45 minutes before start time.

• $18 per class

• First livestream class $12. Use code PNYOGA when you click register button below.

• Dress comfortably, bring water, and how to prepare for livestream class

• About prenatal yoga, about your teacher, and student experiences.

Prenatal yoga is our speciality! This class offers targeted movements and alignments that are specific for pregnancy to help keep you fit, toned and easeful. You can expect to gain pregnancy-related information as you are guided through a prenatal yoga practice that is appropriate for each stage of pregnancy. You will also learn about options and resources to help you navigate the childbearing year.

These elements are not found regular yoga classes… or even in all prenatal yoga classes!

This prenatal yoga practice is designed to help reduce associated discomforts of pregnancy, and is very effective in preparing you for birth. We will also address various issues pertaining to the significant physical, emotional and mental transformations you are going through.

Class includes movements, breath-work and meditation techniques to help tone muscles, release fascia, “make space” in the body and ease the mind. We will focus on pelvic floor toning as well as movements that support breast health.

This practice will help you manage stress, and many of the most common discomforts of pregnancy including: round ligament pain, SI joint discomfort, upper and lower backache, fatigue, soreness of the hands and wrists, swollen fingers and ankles, tightness of the chest and ribs, and so on.

You will also have the opportunity to connect with other moms-to-be, ask questions and share resources. Prenatal yoga is often the starting point for the formation of new friendships and parent-organized support networks that can endure for years to come.

• This class is recommend for women in all trimesters of pregnancy.

• It’s never too soon or too late to start!

• No previous yoga experience necessary.

Kelly - RPYT, ERYT 500, CCCE, MA

Teaching prenatal yoga has deeply transformed and shaped my life journey. During my 18 years of teaching prenatal yoga, I have come to realize how profound yoga can be in helping expecting mothers - not only with the physical and emotional ups and downs of pregnancy, but also in coping with the challenges of labor, postpartum adjustments, breastfeeding and beyond.

My classes include a strong focus on pelvic floor awareness, a connection to the breath and ways to find space, stability and comfort during pregnancy and beyond. I support my students in gaining a deeper understanding of the physical, emotional, and spiritual changes of pregnancy, as well as the importance of honoring the body’s needs during each trimester. However, my ultimate goal is to encourage women to fully embrace their innate power and awesome ability to grow, nurture and birth babies from that deep maternal place of "knowing”.  I have worked with many hundreds of expecting couples since I began this work nearly two decades ago. As I continue to witness the profound and awesome nature of birth first-hand, my dedication to this work has only grown and deepened.

I am the proud mom of three sons, and two grandchildren. I was initially drawn to work in this field as a result of my personal experiences of pregnancy and birth while residing on the Pine Ridge Indian Reservation in South Dakota. However, when I caught my niece while supporting my sister’s birth in 2006, I knew beyond doubt that I was on a new path. I have gone on to support over 150 births since then.

I began teaching prenatal yoga classes as well as Yoga for Labor & Delivery workshops in 2005. I am certified by Integral Yoga Institute and ever grateful to my teachers: Swami Ramananda, Kali Morse and Nadiya Nottingham. In 2008, I began training yoga teachers for certification in Yoga for Labor & Delivery and Prenatal Yoga. Soon thereafter I developed the Adapting Asana for Prenatal Yoga Students workshops and began mentoring birth doulas throughout the tri-state area. I hold a Master’s Degree in Medical Anthropology and Geography and have an extensive background in staff development and training. I have additional yoga certifications in postnatal, restorative, yin, hatha yoga, and reiki (level 2). I am a birth doula, certified childbirth educator and registered prenatal yoga teacher.

"Your classes, advice and help over the past 7 months has been so helpful. The labor and delivery was very smooth and I thank you for that! I couldn't have done it without you. I already miss prenatal yoga. By far one of my favorite things about being pregnant." ~Jackie

“I wanted to thank you so much for all your help. I don’t think I could have had a drug free birth if I hadn’t attended your wonderful classes.” ~Ellie

“I heard your voice in my head throughout my whole labor and it really gave me strength. I felt strong and encouraged by all of the breathing and pelvic floor exercises we had done. I can’t thank you enough.” ~Julia

“Prenatal yoga class was one of my favorite things throughout this pregnancy. I always looked forward to it and felt so good during and after! I appreciated all the insight and information you offered and the personal attention. I don’t think my experience would have been the same with just any teacher.” ~Liz

Props you need for at-home practice:

- Yoga mat (or safe, non-slip surface)
- 2 blankets or large towels (not a comforter)
- 2 yoga blocks (or substitute item from around your home)
- Yoga bolster (or FIRM couch cushion)
- Yoga strap (or substitute item from around your home)
- Pregnancy pillow (optional) and/or a couple of bed pillows

Where to practice at home: Find a quiet space in your home where you will not be disturbed. This is the time you are setting aside for you and your baby. Make sure you have space for full extension of your arms and legs from front to back AND side to side. We often work laterally in prenatal yoga so if your space is really narrow, readjust your camera to the side of your mat.

Your first livestream class: If this is your first time in class, you will find that we are a friendly and supportive group. So I encourage you to connect and chat with other moms-to-be. It is recommended that you sign into zoom 5 minutes early (especially if it’s your first class) so the instructor can ask you how you’re doing and give you some practice guidelines (and also make sure your device and set up is working as expected).

If you regularly practice yoga at home, here are suggestions about yoga props for a home practice: First, you do not need to purchase items for your yoga practice if you have adequate substitute items around the house. HOWEVER, investing in a few, well-selected yoga items is a good idea. During all trimesters of pregnancy, it is SO helpful to support yourself and your baby during your yoga practice with the props listed above. This will allow you to release much more in the poses bringing deeper levels of relaxation, ease and comfort. Plus, yoga props are super versatile with many uses for childbirth and around-the-house.