Yoga for Adults – All Levels, Gentle Core & Restore, Slow Flow, Prenatal, Postnatal, Yoga Trapeze
According to the National Institutes of Health and other researchers, yoga supports stress management, mood and mental health, and quality sleep while building strength and flexibility.
Our adult yoga classes feature:
- Knowledgeable, compassionate teachers,
- Customized, beginner-friendly instruction, and
- A welcoming community.
Classes offered in multi-week series to enable progressive instruction. Commit to a series or drop in when your schedule allows. Classes are appropriate for all levels, unless noted.
Weekly Yoga Classes for Adults
Register for a multi-week Series - $22 per class
Classes are offered in a progressive series that builds on the previous classes. Students make take advantage of our generous makeup policy if they miss a class in the series.
Pay by the Class - $28 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 classes subject to DC fitness services tax of 6%.
Parents of children’s and family class enrollees are welcome to take adult or prenatal yoga as a makeup class – and vice versa – using the makeup scheduler. Log in to your registration account to reserve.
Register Now for Fall Classes
Classes by Semester
Our classes are offered in multi-week series. Scroll down for drop-in options. See drop-in scheduler below. Workshops and single date classes noted as such. Read our class policies here.
Click on class day-time to reveal session dates - prorated registration is available until the halfway point of the series. Pricing automatically updates.
Drop-in Reservations
Discounts automatically apply for reserving more than 3 classes at the same time. Commit to 8 classes to bring the price down to the same as semester registration. If you are no long able to attend your drop-in reservation, you may reschedule it by filling out our Drop-In Reschedule form (one change per individual date reserved).
Class Descriptions:
Our classes run in sessions, like semesters, which vary in length depending on the season. Teaching is progressive, which means instructors build upon poses and skills from week to week, but drop-in students are welcome when appropriate and space is available.
All Levels Yoga
This class emphasizes the essential poses and alignment principles of a Hatha Yoga practice. Class will incorporate postures (asana), breath connection, meditation, and relaxation. Vinyasa sequences (moving through several poses with breath) will challenge strength, balance, and focus while moving between poses deliberately. Class may also incorporate stillness, longer holds, and wall work and exploration of alignment through use of props. Variations will be offered to enable students to customize the practice for their individual needs. Newer and more experienced practitioners welcome.
Gentle Core & Restore
The first half of this practice incorporates postures to balance core and pelvic muscles and gentle vinyasa appropriate for beginners, postpartum, or anyone looking for a slower, more meditative flow practice. The second half of practice incorporated restorative postures, using props to achieve deep relaxation. Variations will be offered to enable students to customize the practice for their individual needs. Newer and more experienced practitioners welcome.
This class is appropriate for parents recovering from childbirth and looking for a supportive class to help build strength and fitness and reduce stress.
Slow Flow Yoga
This gentle vinyasa flow class is perfect for beginners or to restore after a long day. Practice will incorporate postures (asana), breath connection, meditation, and relaxation. Vinyasa sequences (moving through several poses with breath) will challenge strength, balance, and focus while moving between poses deliberately. Class may also incorporate stillness, longer holds, wall work, and exploration of alignment through use of props. Variations will be offered to enable students to customize the practice for their individual needs. Newer and more experienced practitioners welcome.
Trapeze Yoga
This class incorporates traditional yoga asana, breathwork, and relaxation but is based around our YogaBody-style yoga trapeze rigs. Yoga Trapeze inversions counteract gravity, creating space and length in the spine though simple, gentle, bodyweight traction. Trapeze work also includes functional pulling and grip strength often missing in a mat-based yoga practice to create a full-body fitness routine. Read more.
Prenatal Yoga
In this all-levels yoga class, students will cultivate the flexibility, concentration and strength needed during the transformative time of pregnancy and childbirth. Enjoy the community of other pregnant parents while we practice modified yoga postures, breath work, vocal toning, meditation, and relaxation. No previous yoga experience necessary. Class is for the pregnant parent only unless noted. Read more.
Prenatal/Postnatal Yoga
This all-levels yoga class is designed for pregnant and postpartum parents. Students will cultivate the flexibility, concentration and strength needed during the transformative time of childbirth and new parenting. Class will incorporate modified yoga asana with an emphasis on stability, breathwork, focus and relaxation activities, and a connecting to a supportive parenting community. No previous yoga experience necessary. Class is for adults only unless noted.
Postnatal Yoga
This class is designed for parents recovering from childbirth and looking for a supportive class to help build strength and fitness and reduce stress. Class will incorporate modified yoga asana with an emphasis on stability, breath work, focus and relaxation activities, and a connecting to a supportive parenting community.
Generally, evening in-person and weekend classes are for the parent-only, unless noted. Weekday classes and any class over Zoom welcomes babies, but they are not the focus.
"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. "
Frequently Asked Questions
In Person Mat Classes
- Commit to a series, $22 per class
Adult class semesters vary from 6-12 weeks. Our prenatal/prenatal yoga classes are scheduled in 5-6 week minimesters.
Register for Prenatal Series
Register for Adult or Postnatal Series
Automatic 10% discount when registering 30 days in advance of the session start!
- Pay by the class, $28 per class
Our public prenatal yoga, postnatal, adult yoga, and Yoga Trapeze (adults) classes welcome drop-in students. Simply drop in as your schedule allows. Advanced reservations are appreciated but not required.
Reserve Drop-in
- All prices at subject to 6.75% DC fitness tax
Makeup Policies for Adult / Prenatal / Postnatal Yoga
If you miss a class, you may attend any other appropriate class one within a month.
- To schedule another in-person class during the same semester, use our makeup scheduler. Email if you have any questions.
- Parents may makeup missed classes in early childhood or family yoga or send another family member to a kids or adult class. The only class not open to makeups from other types of classes is Yoga Trapeze – only trapeze students may make up in other trapeze classes.
- Most of our classes have a few recorded classes available in the student registration portal for you to use between classes or as a makeup.
Please pay for your drop-in class or registration in advance. Our class venues have limited point-of-sale options and instructors do not accept cash. Our registration site is mobile friendly and accepts payments until 30 min before class starts. If you need to reschedule the class you have already registered for, please fill in our Drop-In reschedule Form.
What if baby comes early and I don’t get to use all my prenatal classes? Send us a note when baby is born and we’ll transfer unused class credits to your account so you can apply the value to future registrations.
Our trapeze-based classes for kids, teens, and adults are offered in multi-week series. Drop-ins are welcome in our adult classes only.
All trapeze classes are limited to ages 8 and older because students must be able to follow directions for safety on the rigs. See the title for specific class age requirements. Class is limited to a maximum of ten (10) students.
- Prices for series are based on a $24 per visit rate and vary depending length of the series. For example:
- 6 week series = $144
- 8 week series = $176
Late registration is possible and prorates.
Discounts:
- Family member discount – 10% discount for siblings or additional family members is automatic.
- Newsletter subscribers: early registration discount – Discount codes are circulated in the newsletter for folks who sign up right away when registration opens. Subscribe to be notified.
New students are encouraged to take an Intro to Yoga Trapeze class before joining a session that is underway.
Intro to Yoga Trapeze
Intro to Yoga Trapeze is our orientation class. Students will learn parts of the rig, vocabulary, how to come in and out of positions safely, and the core positions of a Yoga Trapeze practice so they can confidently join an ongoing class.
Find an Intro to Yoga Trapeze class.
Adults: Get started with a drop in OR take an intro class
Intro to Yoga Trapeze is recommended for all new students, even those who have done aerial yoga somewhere else because there are different kinds of rigs. The intro class is an ideal introduction for anyone with any hesitations about going upside down because we can go at the new student’s pace for introducing skills.
However, our adult classes are taught in a way that makes it possible for a new student who is generally comfortable with going upside down to join in a drop-in format. We use the rigs in a variety of poses, including many with our feet on the ground. The trapeze rig is used as just another prop for changing our experience with the poses. Modifications are provided to allow students to work at their own pace on any given day.
Our classes are generally offered in multi-week series with students committing to multiple consecutive classes. There are lots of benefits to committing to a weekly class but we understand that modern life is busy and sometimes unpredictable. If you must miss a class, you have several options to make it up:
Family, kids, and family classes require a series commitment. Need to miss due to travel, illness, or another conflict? Take advantage of our generous makeup policy.
- Take another class.
Any family member of the enrolled student may take any other appropriate* weekly class during the same semester, even in advance – this means the same class on an alternate day or something different; Use our makeup scheduler. (See instructions here. Please email if you have any questions.)
Family members should take a class appropriate for them – for example, a younger sibling and parent may attend an early childhood class or a parent may take a mat-based adult class. Exception: Yoga Trapeze classes and infant massage are only open to makeup by students enrolled in that type of class.
- Bring a friend.
If space is available in your mat-based or family yoga class, you may bring a friend as your make-up (instead of option 1). This is not allowed in trapeze yoga. Please confirm space availability with your instructor. Guests will be asked to sign a waiver upon arrival.
- Practice with our video library.
If scheduling a makeup doesn’t work for you, you can view selections from our video library and practice at home. You’ll find recordings in the Parent Portal of our registration site.
- Carry over one credit to your next series registration.
Continuing students may carry one class over into the subsequent session by taking a registration discount on your next series. See below.
Additional Detials by Class Type
Weekly Mat-based Classes (non-trapeze)
Carry-over Makeup – Mat-based
We get that scheduling a makeup class isn’t always possible, so we extend the following courtesy to continuing students: carry the value of one class over into the next semester by taking a registration discount.
Use discount code “seriesmakeup” when registering to take your credit. This only applies to students registering again for a full semester and cannot be used as a drop-in, but it can be used if you are changing class type or even the family member enrolled. Note: If you are registering multiple family members who need to take the makeup credit, each student registration will need to be its own transaction.
No other makeups are allowed after a semester ends.
Yoga Trapeze
Space is limited in Yoga Trapeze by the number of rigs, however, we have two ceiling attachments that are not included in our class capacity count, so there is usually space for makeup students in those spots.
Trapeze students or a family member may make up in any other appropriate class during the same semester time frame. There are several ways to reserve your spot in a makeup class:
- Use the makeup scheduler to reserve another Yoga Trapeze class (Note: A family member may only take a trapeze makeup if they themselves are enrolled in or have completed a semester of Yoga Trapeze or a week of camp);
- Use the discount code “trapezemakeup” to drop in to any adult-mat class – all levels, prenatal, etc; or
- Email us to let us know you’d like to attend a family class.
Carry-over Makeup – Trapeze
Continuing students may “carry one class over” into a subsequent session by taking a registration discount on your next series. Use discount code “seriesmakeup” when registering to take your credit. No other makeups are allowed after a semester ends.
Infant Massage
Because instruction is progressive and space is limited, only students enrolled in infant massage may makeup in infant massage.
Enrolled students can access an online course reviewing all the material in the live class. Additionally, because the content is always covered in the same order, infant massage students who miss are welcome to make up that same class in a subsequent series – if you miss class #2, attend the next class #2. Just email to let us know.
Frequently Asked Questions
Which class can I take as a makeup?
The only multi-week classes with a makeup restriction are yoga trapeze and infant massage. You must be enrolled in one of those classes to make up in one of them.
Otherwise, take any class appropriate for the family member doing the makeup. You can even send different family members to do the makeup class. Students may make up in any location.
For example, if you miss a baby yoga class and there isn’t another that suits your schedule, you may bring your toddler to Little Family Yoga as a makeup (baby can even tag along). If you and your child miss Little Family Yoga, you and an older child may attend family yoga, you and a younger child may attend Baby Yoga & Play, or you may attend an adult class for yourself. Anytime we have a “Pop-Up” class on the schedule, that can be a makeup.
How do I reserve a makeup class?
Our registration system has makeup reservations. Log in to the system and look for makeups in the drop-down menu under classes (this option only appears for registered students). See instructions here.
Scroll back up for special notes for Yoga Trapeze students.
I really am only able to attend a couple classes, can I drop-in?
Making Up in a Pop-Up Class or Intro to Yoga Trapeze
Occasionally we offer “Pop Up” classes not associated with a series. Advanced reservation is required. Pop-ups with insufficient registration 3 days in advance may be canceled.
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.
Our pregnancy yoga classes are held at 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.
Yoga practice during pregnancy is designed to help expecting parents build strength and fitness while accessing the inner resources to face the challenges of labor with confidence and calm. A our prenatal yoga class might involve:
- Breathing. Prenatal yoga breathing techniques might help you reduce or manage shortness of breath during pregnancy and work through contractions during labor.
- Stretching. You’ll be encouraged to gently move different areas of your body, such as your neck and arms, through their full range of motion while standing, sitting or lying on the ground.
- Strength Work and Dynamic Movement. Students 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.
Cool down and relaxation. Every prenatal yoga class sets aside time for conscious relaxation. You’ll relax your muscles and restore your resting heart rate and breathing rhythm. 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.
An in-person prenatal yoga class with a qualified instructor offers benefits you simply cannot reap on your own in front of a dvd or streaming video. Personalized sequencing, a watchful eye for alignment corrections, and customized adjustments complement camaraderie of a group class. Breathing Space prenatal instructors are also knowledgeable about birth, babies, and resources in Washington DC.
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.
Expecting parents are welcome anytime and we often have people in class who are anywhere from a few weeks along to counting down the days 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, many people start prenatal yoga during the 2nd trimester, as early pregnancy discomforts ease or because the growing belly and pregnancy discomforts compel them to seek us out.
We also have students who start class in their final month. It’s never too early or too late.
Prenatal 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.
We offer classes in multi-week series. There are lots of benefits to committing to a weekly class but we understand that life happens. We have a very generous makeup policy. We allow students to make up in nearly any other class on our schedule in the same semester and allow family members to take makeups in the registered student’s place.
This is quite flexible. For example, if you miss a baby yoga class and there isn’t another that suits your schedule, you may bring your toddler to Little Family Yoga as a make up. If you miss Little Family Yoga you may take a prenatal yoga class or come to Baby & Toddler Singing Time (weekly class, not weekend workshop). Parents of children enrolled in a class make take any adult mat class on our schedule as a makeup. Students may make up in any location.
Note: Due to space constraints and safety considerations, students may only makeup in a trapeze class if they are registered in another trapeze class.
Makeup Scheduling Online
There is a makeup scheduler in the MainStreetSites registration system. You must be logged into your account for the makeup scheduler to appear and you must be enrolled in a class for makeup spots to be available.
Once you are logged in, simply choose an appropriate makeup from the classes that appear. The student drop-down must match the enrolled student. If you are sending a different student than the original enrollment, just note that in the text field.
Note that toward the end of the semester, there may not be any available makeups in your desired class. We recommend scheduling your makeup as soon as you know you will miss and when you can attend instead. Makeups do not carry over to the next semester.
Yoga Trapeze Makeups
Note: Due to space constraints and safety considerations, students may only makeup in a trapeze class if they are registered in another trapeze class.
Students who miss a trapeze class may make up in any other appropriate class, trapeze or mat-based.
- Use the makeup scheduler to reserve another Yoga Trapeze class or
- Use the discount code “trapezemakeup” to drop-in to any adult-mat class – all levels, prenatal, etc;
- Email us to let us know you’d like to attend a family class.
Workshop Makeups: Infant Massage, Birth & Baby Series
Many of our workshops are one time events and there is no makeup option if you do not attend. See our workshop enrollment and refund policies for details.
For short series classes such as Infant Massage, students may attend the same class in a subsequent series as a makeup. Those makeups are not in the scheduler. Email us to confirm.
This class incorporates traditional yoga asana, breathwork, and relaxation but is based around our YogaBody-style yoga trapeze rigs. Practicing on the suspension rigs allow us to build core strength, functional upper body strength, and balance while we explore postures in different relationships to gravity and cultivate mindfulness and relaxation.
Class is limited to a maximum of ten (10) students. Drop-ins welcome when space allows.
