Prenatal Yoga

In this all-levels 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

Register for a 4- to 6-week Series - $18 per class

Classes are offered in a progressive series that builds on the previous classes.  One class may be carried over into the following series or baby yoga. 

Pay by the Class - $24 per class

Simply drop in as your schedule allows. Advanced reservation required – as far as 30 days and as little as 30 min in advance. No payments are taken on site.

* All prenatal classes subject to DC fitness services tax of 6%. Please note that participants of in-person classes must show proof of COVID vaccination and masks are required for participants 2 yrs and older according to DC regulations.

Parents of children’s and family class enrollees are welcome to take prenatal yoga as a makeup class – and vice versa – using the makeup scheduler. Log in to your registration account to reserve. 

Upcoming Classes

About COVID-19 Precautions

Breathing Space requires proof of vaccination for all in-person classes for participants ages 12+ and masks indoors for all participants ages 2+. See our full public health precautions policy.

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

Prenatal Yoga Frequently Asked Questions

  • moms and babies in yoga classBaby Yoga & Play classes do use yoga mats, but most venues have enough to lend if you’d rather not carry one.
  • Please bring a baby blanket to cover our mats/blankets and a small toy to use during class.
  • Expect your baby to be a baby and know that their voice is welcome. Crying, eating, diaper changes, and sleeping is all perfectly fine during class.
  • Baby & Me Yoga at Hill CenterPlease bring only water or milk/formula in closed top containers into the yoga classroom. Feeding your baby – breast or bottle – is always welcome.
  • Please wear comfortable, stretchy clothes. While this is a movement class, it is not what most would describe as a workout, so full yoga/exercise attire is not necessary. Wear clothing that will allow you to sit on the floor and move around easily (jeans are typically not ideal).

 

  • tot yoga playing with parachuteParents fully participate so should wear comfortable clothing and be prepared to move.
  • No yoga experience required for either parent or child.
  • Yoga mats are not used in this class except during the last few minutes for relaxation. Feel free to bring your own or borrow one of ours.
  • Let go of expectations: We don’t expect full participation by children, and sometimes hardly any on the first day. Some children will be most comfortable observing and some might even wander the room and appear not to be participating. This is all developmentally appropriate and totally fine. Yes, try to engage your child in class, but feel free to simply relax and enjoy your child however they choose to participate.
  • Parents should plan to fully participate in family and early childhood classes. The more yoga you do, the more your child will do (even if not until you get home). One adult must be present, up to two adults are welcome on weekly basis, and the same adult need not be present every time.
  • Please bring only water or milk/formula in closed top containers into the yoga classroom. Breastfeeding is always welcome.
  • Please no photos during class. Not all parents are equally comfortable with having their children photographed and phones are potentially distracting to toddlers who are pretty savvy about what they do. If you would like photos of your little one doing yoga, please take them before or after class or during the last two weeks of the class when the instructor suggests group photos. If one of our instructors takes photos at any time, feel free to request a copy of your child or watch for logo-ed version to turn up on our social media sites so you can re-share.
  • Things to leave at home: Toys, stuffed friends, and even lovies (if at all possible). Very special friends can watch class from the windowsill if necessary, but toys of any kind just cause conflict in class.

Learn more about Early Childhood Yoga

  • Infant Massage classes involve a full-body massage with oil for baby. We provide sunflower or safflower oil and a bottle for you to use at home. Please contact us if you have allergy concerns and need an alternative oil.
  • Please bring a baby blanket or towel to cover our mats/blankets and a small toy to use during class.
  • Expect your baby to be a baby and know that their voice is welcome. Crying, eating, diaper changes, and sleeping is all perfectly fine during class.
  • Please bring only water or milk/formula in closed top containers into the yoga classroom. Feeding your baby – breast or bottle – is always welcome.
  • Please wear comfortable clothes that will allow you to sit on the floor and move around easily (jeans are typically not ideal).

Thank you for taking the plunge into online yoga with us! 

Setup for Virtual Family or Prenatal Yoga

You don’t need any special equipment. A yoga mat is great, but you can skip it or use a towel or blanket.  Your teacher may email class-specific supplies you may want to gather in advance, but will always suggest alternatives you are likely to have on hand.  Scarves, for instance, can be literal scarves, cloth napkins, pillowcases, facial tissues, or even a t-shirt.

When you log in, please change your Zoom screen name to be the first name of the class participants: parent and child, or child alone.

You will want to set up your space so that you can see the video screen and, ideally, your teacher can see you (and your little one in Baby Yoga & Play).

Class specific set up tips:

Behavior Expectations and Tips For Enjoying Zoom Yoga

1. Just like our studio classes, expect your child to behave like a child.  There will be highly variable levels of engagement across the group for each activity.  Know that your child will participate exactly the way they need to. They may simply sit and watch the screen.  Or they may wander off. It’s all good.  

2. The best thing you can do to facilitate your child’s experience is to be near the screen, modeling the poses for your child.  Because we know children will not be as engaged by a computer screen as they would by an in-person class, we’ll add in a little more yoga for the  grown-ups so that you can continue participating if your child disengages. Just like in a studio class, the more yoga you do, the more yoga your child will do.

3. When you enter the Zoom meeting, your microphone will be muted.  Feel free to unmute for introductions or if you need to say something to the teacher, but in general, keep yourself muted.  Background noise from individual students becomes extremely distracting very quickly. 

4. Expect this to be a practice in authenticity.  Life is messy right now, and sometimes, so are these yoga classes.  We promise – no one is paying attention to your hair, your house, or your children’s behavior.  Your children will climb all over you. They will jump on the sofa. There will be toys or laundry scattered around your living room.  Your teacher’s children may decide to guest-star in the video. The yoga is important, but so is community, so let’s all take a collective breath, give ourselves grace, and decide to let each class experience just be what it is.


Note about privacy: Zoom has a setting to record only the instructor for our replays, but each teacher must enable that on their recording every time they start class. If they forget, it is possible that snippets of your living room will appear in the replay video during introductions or other times when you unmute your audio.

Additionally, we are taking steps to ensure that our Zoom participants are only our enrolled students/members and that we do not experience the spamming problems you may have heard about on publicly accessible Zoom events. In addition to circulating the link ONLY to enrolled participants and taking attendance in classes, we have enabled passwords on all our events. We can change those at anytime. We have also disabled participant screen sharing and file sharing. Currently participants can engage in private chats with each other and the instructor and we feel this is appropriate given our other precautions. Please let us know if you have concerns.

We are excited to start class with you. The following props are recommended for our prenatal yoga class:

  • Yoga mat;
  • At least one yoga blanket, or dense blanket (wool, heavy cotton, tight weave polyester);
  • Two yoga blocks or equivalent sturdy approximately 9 x 4 x 5 inch objects;
  • A yoga strap, marshal arts belt, shower robe belt, tie, or other sturdy 4-5 ft piece of thin cloth or rope;
  • A small towel or two are really useful;
  • A bolster or cushions for relaxation

Don’t have “official” yoga props? No worries. Read some tips for DIY props here http://yogaforhealthyaging.blogspot.com/2013/06/making-your-own-yoga-props.htmlf

Still have questions?

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