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.

    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.

    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).

    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.

    Family Yoga & Mindfulness is structured like an age-appropriate kids class – with yoga poses, sequences, mindfulness activities, songs, and games, and an emphasis activities for parents and children to do together. Classes often revolve around philosophical, seasonal, or narrative themes and always include some form of quiet relaxation. No yoga experience required for either parent or child. 

    family yoga, double squat

    family yoga

    Parents should plan to fully participate in family classes. One adult must be present, up to two adults are welcome on weekly basis, and the same adult need not be present every time. 

    Age ranges and sibling policies vary by offering, so read individual registration descriptions for details. Generally, class is appropriate for siblings 1 year younger than the stated range. Sibling discounts are automatic. 

    Early Childhood Yoga and Family Yoga classes are registered per child with additional siblings at half price. 

     

    Kids Yoga helps children learn techniques for concentrating, reducing stress, and connecting to their bodies in a loving way while having fun.  Breathing Space classes incorporate age-appropriate poses, breathing, movement, games, mindfulness activities, music, and sometimes art.

    A kids yoga class encourages children to move creatively in a non-competitive environment while honoring each child’s unique expression of the poses. Classes often revolve around a philosophical or natural theme and always include some form of quiet relaxation.

    Individual classes may be for more specific age ranges, so see descriptions for details.

    Tween Yoga (Ages 9-12)  provides a competitive environment for older children to explore more complex poses and asana than in classes for younger children as well breathing exercises, movement games, mindfulness activities, and much-needed relaxation techniques. 

    Students learn techniques for concentrating, reducing stress, and connecting to their bodies in a loving way, while still being playful and fun. Classes often revolve around a philosophical theme and may include discussion, journaling, or mindful art.

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