Yoga for Adults

Collage of prenatal, postnatal, baby & toddler classes

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 - $20 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 - $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 classes subject to DC fitness services tax of 6%. 

adult, twisted child pose

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. 

About COVID-19 Precautions

Breathing Space requires proof of vaccination for all in-person classes for participants ages 5+ and masks indoors depending on community spread levels. Masks will be required in prenatal or early childhood classes if transmission levels are yellow/medium and in all classes if transmission levels are red/high. See our full public health precautions policy.

Classes by Semester

Our classes are offered in multi-week series. We typically run 4 semesters per year September-December, January-March, March-May, and June-Aug. Registration closes at the halfway point, but drop-ins may still be available. See drop-in scheduler below. Workshops and single date classes noted as such.

 

click on class day-time to reveal session dates - prorated registration is available until the halfway point of the series. Scroll down for drop-in options. Read our class policies here.

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. Drop-in reservations can be changed by emailing us in advance of class (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.

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.

Prerequisite: Prior semester, Intro to Yoga Trapeze, or by permission.

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.

adult yoga
Baby & Me Yoga Class
Collage of prenatal, postnatal, baby & toddler classes

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/caregivers fully participate so should wear comfortable clothing and be prepared to move. The more yoga you do, the more your child will do (even if not until you get home).
  • 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.
  • No food in the studio. Please bring only water or milk/formula in closed top containers into the yoga classroom, but consider leaving them tucked away in your bag. Interest in water bottles is contagious and few children truly need a water break during a 45 min class. 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 the shelves if necessary, but toys of any kind just cause conflict in class.

Learn more about Early Childhood Yoga

Tips for In Person Classes

  • 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).

Taking this Class as a Self-Paced Course or Live Zoom Class

  • You will need oil. We recommend cold pressed, organic safflower or sunflower oil, but many families prefer others. Choose a high-quality food-grade oil so you do not need to worry if baby mouths a recently massaged body part. Some families like coconut oil for topical application. Olive oil can be a bit more irritating over time than some other options, but is still a good choice if that’s what you have on hand.
  • 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. Crying, eating, diaper changes, and sleeping is all perfectly fine during a live class. If you are using our self-paced modules, feel free to take breaks as needed or do just part of the routine.
  • The first three videos on our Setup for Baby Yoga & Play page apply to infant massage as well.

 

 

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.

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.

Still have questions?

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