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

• 6:30 pm Thursdays @ Realignment Studio

Start anytime with any of the following payment options:

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 - $17 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.

Commit to Consecutive Classes - $16 per class

Our classes are scheduled in 4-8 week minimesters. If you commit to all of them, we offer a discount. One class may be carried over into a subsequent semester, but otherwise standard makeup policies apply.

Upcoming Minimesters:

* 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

    Upcoming Classes

    Dec 20 @ 6:30 pm – 7:45 pm Realignment Studio
    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,… Continue Reading Prenatal Yoga

    Prenatal Yoga Frequently Asked Questions

    Students should wear comfortable clothing for movement that is not too stretchy and be prepared to practice in bare feet. Our venues have yoga mats to share, but carrying your own may be preferable. We have all the other props you might for exercises during class. Please bring a water bottle and you may wish to bring a small towel or cloth to cover your eyes during relaxation.

    Category: prenatal yoga

    Our pregnancy yoga classes are held at Realignment Studio, 641 Pennsylvania Ave SE, lower level.  The studio is within one block of the Eastern Market metro stop and convenient to many bus routes along Pennsylvania Ave SE and 8th Street SE. Read more about locations.

    Category: prenatal yoga

    Absolutely. Our classes are all levels, with variations offered for newer or more experienced students. We have plenty of props and adaptations ideas for moms who are not super flexible and offer postures and exercises specifically tailored to pregnancy and beginning students. All students should be cleared for exercise by their healthcare provider.

    Category: prenatal yoga

    Pregnant moms are welcome anytime and we often have moms in class who are anywhere from a few weeks along to counting down the days to to baby. During your first trimester, you may find you prefer your regular yoga class or fitness routine or that are too tired/uncomfortable for exercise. Consequently, we start seeing moms most often during the 2nd trimester, because they start feeling better or because the growing belly and pregnancy discomforts compel them to seek us out. We also have moms who start class in their final month. It’s never too early or too late.

    Category: prenatal yoga

    Prenatal Yoga Class - Balance PosePrenatal yoga classes focus on the fundamentals because so many women start yoga for the first time during pregnancy. We work to build flexibility, strength and fitness through modified postures and movements designed for pregnancy. We focus on exercises that might address common pregnancy discomforts and prepare for the endurance event moms are training for: birth.

    More experienced yogis who take care to adjusting for their changing bodies may try to keep up their non-prenatal weekly class well into pregnancy. That’s fine, but I still recommend adding prenatal yoga to your routine.

    The breath-exercises, concentration, and therapeutic work we do is not typical of a non-prenatal asana or vinyasa class. Also, the pregnancy-customized postures you learn can be incorporated into your non-prenatal yoga classes when the group instruction isn’t appropriate for you.

    What worked for me (Jen) was continuing my one regular weekly class (with self-modifications as my belly grew) and one prenatal class for pregnancy and birth specific techniques and  to be in community with expecting moms. 

    Category: prenatal yoga

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