Prenatal Yoga

In this all-level yoga class, moms will cultivate the flexibility, concentration and strength needed during the transformative time of pregnancy and childbirth. Enjoy the community of other expecting mothers while we practice modified yoga postures, breath work, vocal toning, meditation, and relaxation. No previous yoga experience necessary.

Weekly Prenatal Yoga Classes

• 7:30 pm Mondays @ Studio One Dance

• 6:30 pm Thursdays @ Realignment Studio

Pay by the Class - $20 per class

Simply drop in as your schedule allows. Advanced reservations are appreciated but not required. Drop-in reservations may be rescheduled within 30 days of original class with 15 min advance notice.

Purchase a Multi-class Pack - $18 per class

Purchase a 10-class package and then attend whenever it’s convenient for you within 6 months. No online reservations for class required.

* All prenatal classes subject to DC fitness services tax of 6%

What happens in prenatal yoga?

Yoga practice during pregnancy is designed to help moms build strength and fitness while accessing the inner resources to face the challenges of labor with confidence and calm. A typical prenatal yoga class might involve:

    Breathing

    Prenatal yoga breathing techniques may help you reduce or manage shortness of breath during pregnancy and work through contractions during labor.

    Strength and Fitness Work

    Moms in prenatal yoga are working to maintain fitness for a comfortable pregnancy as well as train for the endurance event that is labor and birth. Holding your bodyweight in postures while working against gravity is a great way to build strength. We’ll also do pregnancy appropriate vinyasa, moving with breath, to build fitness.

    Stretching

    You’ll be encouraged to gently move different areas of your body through their full range of motion while standing, sitting or lying on the ground.

    Mindfulness & Mental Focus

    Through mindful movement, concentration exercises, and guided visualizations, mammas prepare for birth and parenthood. You might be encouraged to listen to your own breathing, pay close attention to sensations, thoughts and emotions, or repeat a mantra or word to bring about a state of self-awareness and inner calm.

    Relaxation & Rest

    Every prenatal yoga class sets aside time for conscious relaxation in restorative postures. You’ll relax your muscles and restore your resting heart rate and breathing rhythm.

    Prenatal yoga was a weekly treat for me during my pregnancy.  After class I always felt stronger and more centered – better prepared for childbirth and parenthood.  Before the prenatal course, I didn’t have much interest in yoga, but Jen’s course made me a believer. I look forward to continuing my yoga practice in the future.”
    - Jen R, student

    I want to thank Breathing Space for the amazing prenatal yoga class on Thursday nights.  It was very therapeutic and provided a lot of support during my pregnancy. ” 

    - Kristen R, student

    Upcoming Classes

    Prenatal Yoga Frequently Asked Questions

    Nope, sorry. We don’t offer drop-in options for classes for crawling or older children or trial classes during the regular session. 

    Children really do need the consistency of a weekly class both for comfort and so they can best learn and drop-ins can be disruptive to the class routine. Read more. tot yoga game with bolstersSince it often takes several classes for a child to settle in, dropping in once is not really the best indicator of whether your child will enjoy class.

    However, we get that it can be tough to commit to a class when you can’t imagine what happens or how your child will react, so:

    1. We have a no-risk refund policy. If you register for a class and decide for any reason it’s a bad fit for you, your child, or your schedule, and you decide early in the series, you can drop the class and get a prorated refund. See details.
    2. We occasionally offer trial/drop-in days, when the teacher will spend a little extra time explaining the class routine and parents get a chance to see a class in action.

    We also understand that life is unpredictable and have a generous makeup policy for families that wish to commit to a series but know they will miss a class or two.

    bsfy-open-house 711We have several different parent-child yoga classes on our schedule and people have asked, which one should they should sign up for? To answer that, pick the best description that fits your situation:

    If you have one child, pick the appropriate age range:

    • newborn to almost crawling babies – Baby Yoga & Play or Infant Massage
    • crawling (or almost crawling and at least 7 months old) to 1 years – Tot Yoga
    • 12-24 months – Tot Yoga or Toddler Family Yoga or as a younger sibling in Little Family Yoga
    • almost 2 to 4 years – Toddler Family Yoga or Little Family Yoga
    • 3 yrs – Toddler Family Yoga, Prenatal Yoga or as a younger sibling in Family Yoga
    • 4 yrs – Little Family Yoga or Family Yoga
    • 5-10 yrs – Family Yoga

    If you have a 3 year old or children in multiple age ranges, you have a choice of classes:

    Little Family Yoga Yoga (21 months – 3 yrs)

    • bsfy-open-house 698Very active, playful class with simple movements and beginning breath and body awareness exercises
    • Beginning to incorporate imaginative play and storytelling in relation to the yoga poses and activities
    • Games are very simple, usually consisting of only one or two steps: jumping in and out of circles, following directions …
    • Partner poses are very simple
    • Typically only uses yoga mats as a prop or for relaxation
    • Good for young 3 year olds or reserved children likely to stay close to their parent during class
    • Appropriate for siblings younger than 2 to participate (may enroll at half price, non walking infants free)

    Family Yoga (4-8 yrs)

    • breathing space 744Still active and playful, in fact a bit more athletic as coordination improves,
    • More imagination/pretend, more and more involved stories,
    • Games become more complicated and start to have rules: move & freeze, musical mats …
    • Partner poses with parents begin to be recognizable as yoga poses
    • Uses mats for the majority of the class, but children will move around the room for many activities
    • Good for older 3 year olds (and 4+) as well as very verbal or out-going 3 year olds
      Also good for 3-year olds who’ve taken our classes for several months and would enjoy the challenge of keeping up with the big kids
    • Appropriate for younger siblings 2 years and older or older siblings 10 and younger to participate (50% sibling discount)

    bsfy-open-house 702All classes can accommodate younger or older siblings, so what do you do if both children are not within the same class age range?

    You have multiple children to enroll:

    • A 3-year-old and a 1-year-old – Little Family Yoga (2-4 yrs) with the younger one enrolled at half price
    • A 5/6 year old and a 2 year old – Family Yoga (3-8 years) with the younger enrolled at half price
    • A 5- and 8-year-old – Family Yoga (4-8 yrs) with the older enrolled at half price.

    Sibling discounts are automatic; just sign up both children.

    Our Tot Yoga (crawling-24 months) and Little Family Yoga (21 months-4 yrs) have a 3 month age overlap on purpose. Personality, more than physical development, should be the deciding factor between the two classes. 

    tot yoga circle timeTot Yoga tends to be a quieter class with more repetition from week to week, so suits more reserved toddlers better.

    Little Family Yoga tends to be louder and move move more quickly from activity to activity to suit the energy level of 2-4 yr olds. Little Family Yoga requires more verbal direction following, incorporates more imaginative play, and typically involves less physical helping from parents. Very active almost-2 year olds often do well in this class because the social environment challenges them more than that of the younger group. Younger siblings accustomed to the energy and speed of older toddlers and preschoolers tend to enjoy this class as well, even if they are not able to do every pose.

    Toddler Family Yoga (walking-4 yrs) is a crossover class which is very much like Little Family Yoga with some adaptations 12-21 month old students. 

    We often here from parents that they are hesitant to enroll if they aren’t sure their child will enjoy a class. We get it. That’s why we have our:

    No Risk Refund Policy – Not sure if a kids & family series class will be right for you or your child? Register and come to the first class. If you notify us in writing within 48 hours after the first class that you will not be able to continue the session, we refund all but $2o for that first class.

    We are also very flexible about switching classes for students who have nap time shifts during the course of a series. For example, if your child is enrolled in an 11 am class and starts napping at that time, we’ll happily switch her into one of our 9 or 9:30 am classes instead.

    Yes! That’s Tot Yoga, which is for crawlers (or near crawlers) and walkers up to 24 months.

    preschooler yoga class, massageYes, please do. We often have younger siblings in tow for Little Families Yoga classes. They are welcome to nap or be in arms during class. No charge for non-walking siblings, just bring them along.

    Learn more about Early Childhood Yoga

    marching game, preschooler yogaFor weekly classes, yes.
    Siblings attending the same class are eligible for 1/2 price registration. Children older than 1 yr must register (no charge for infants younger than that). See our pricing and discounts page.
    Typically we can accommodate siblings 1 year younger than the stated age range, so 1 yr olds in Little Families Yoga (2-4 yrs) and 3 yr olds in Family Yoga (4-8 yrs).

    Absolutely. Your child is welcome to bring any grownup they want with them to class. Up to 2 caregivers may attend class on a weekly basis. Additional visitors may attend occasionally and are encouraged to participate. Please be considerate of space constraints when bringing guests.

    Amalie teaching Little Families, preschooler yogaProbably Toddler Family Yoga, but get in touch if you think the slower, slightly less boisterous environment of Tot Yoga might be a better fit. Learn more about Early Childhood Yoga classes.

    Yep. We move a ton.

    Generally, if you are enrolling in a class for your child’s age, we are prepared for your child to behave in age-appropriate ways.

    kids yoga bowFor Little Families Yoga (2-4 yrs), we don’t use yoga mats and instead move all over the room. Some of our students are always on the go and that’s really quite alright. Some toddlers seriously need to move in order to pay attention. Those are the students parents assure me do the yoga poses at home, just never in class. Sometimes those students join in briefly whenever their favorite activities come up and then go back to running in circles. It’s all good.

    For Kids or Family Yoga (ages 3-6, or 4+), we do use mats and are beginning to learn to be on the mats for much of the class. Class is still super active, we move off mats for all sorts of games, and we don’t expect stillness from young children.

    If your child has special needs, it is helpful to check in ahead of time so the instructor can be prepared and think through lessons and activities with your child’s needs in mind. We are happy to have you enroll and decide after the first class or two if it is the right fit. Again though, check in with the instructor. Parents are typically more worried about possible disruptive behavior than our yoga teachers and will work with you on strategies to help your child succeed in class.

    Tot yogaAbsolutely. It sometimes takes a few weeks for our more reserved students to get comfortable enough to participate. That’s one of the reasons we offer classes in 6-10 week series rather than drop-in. Toddlers especially need time to get used to a space, a group of people and an instructor.

    Even once they are comfortable, some more reserved little ones may be more watchers than doers in class. That doesn’t mean they are not learning and they may be more inclined to practice at home.

    tot yoga kicking cobraWe do expect parent participation. The more yoga you do in class the more your child will do.

    While parents should expect to move quite a lot, we will be doing yoga appropriate for the child’s age range, so it’s probably not a workout for the grownups as compared to an adult class.

    Amalie teaching Little Families, preschooler yogaPoses and activities are designed with toddlers/preschoolers in mind. While your instructor will likely be able to make suggestions, we expect adults to take care of their own bodies during class.

    It’s rarely a problem. Pregnant moms often skip or modify belly-down poses and anything else that doesn’t feel right and adults with special conditions adjusting accordingly.

    The biggest challenge is probably for adults who have significant difficulty getting up and down from the floor. I’ve had mobility-challenged caregivers, usually older nannies or grandparents, do very few of the poses with no problem. My suggestion is to try it and see how it goes.

    Do note that several of our class venues are down a flight of stairs (strollers can be left locked outside). Our Saturday and Sunday class venues are handicap accessible.

    Yes, one adult can bring more than one child to class. (See below for special nanny share policies)

    • Baby Yoga & Play – Yes, you can bring twins. Because so much of this class hands on we charge the same for two babies as one baby if there’s only one caregiver attending. No need to register both babies, simply put them both in your account profile, sign one up, and join us.  If you are bringing two adults, you must register both children. Sibling discounts will apply.
    • Tot Yoga – Yes, twins, siblings. and nanny-shares are welcome, however all children between crawling-24 months must be registered and all children present must have accounts in the system. No need to register non-mobile younger siblings or share partners. They are welcome to tag along with parent/caregiver, just note them on the registration form (and have their parents create an account for them if they are not attending with a paying sibling). Sibling discounts automatically apply.See below for nanny-share discount.  
    • Little Family Yoga or Toddler Family Yoga– Again, twins, younger siblings, and nanny-shares are welcome. This is the age range we most often see younger siblings. All children older than 1 year must register for class. No need to register non-mobile younger siblings or share partners. They are welcome to tag along with parent/caregiver, just note them on the registration form (and have their parents create an account for them if they are not attending with a paying sibling). Sibling discounts automatically apply.See below for nanny-share discount.  
    • Family Yoga – Siblings up to one year younger or older than the target age range are welcome to register for Family Yoga classes. For example, 3-year-olds are welcome in classes with the stated range of 4-8 yrs. If you have any questions about the appropriateness of class for your child, please contact us. Sibling discounts are automatic. 

    Please contact us with any additional questions or to discuss situations that don’t fit the above scenarios.

    Nanny Share Registration

    All children must be added to their own parent’s account in our registration system to attend class. Please do not add an unrelated nanny-share child to your profile. Their parents must set up an account and accept our terms & conditions.

    If a nanny-share misses a class, the whole share is welcome to make up class on an alternate day or parents of the enrolled students my bring the child to do a makeup on the weekend, with or without their share partner.

    Class specific policies:

    • Tot, Toddler or Little Family Yoga – Families registering as part of a nanny share (one caregiver bringing multiple unrelated children) are are eligible for a 10% discount with the code NANNYSHARE10. Discounts must be taken during registration and cannot be applied retroactively.
    • Baby & Me Yoga – Because so much of this class hands on we charge the same for two babies as one baby if there’s only one caregiver attending. However both families in a Nanny Share registration must create accounts and be reachable in case of emergency, so both families can use the discount code NANNYSHARE50 to take half off registration.

    Preschool, Toddler YogaAll our early childhood classes are taught family-style. Up to two parents may attend these class with the registered child. Little Family Yoga welcomes walking younger siblings to join the fun, no charge for infants under 1 year. Learn more about early childhood classes.

    Early childhood yoga classes are offered in three formats:

    Occasionally we offer pop up classes for families to try out a single class with no commitment. Those tend to happen at the end of a term, but Baby Yoga & Play is scheduled for semi-monthly weekend pop up classes and Family Yoga (ages 4+) is sometimes offered in that format!

    Upcoming Pop Up Classes

     

    Get on our newsletter list to be notified when pop ups are scheduled.

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