Frequently Asked Questions
What is Prenatal Yoga?
Prenatal Yoga combines the physical yoga practice with childbirth education and prep. Classes are tailored to the specific needs of that group of students, so no two classes are the same. Extra emphasis is placed on breathwork, functional core work to minimize diastasis recti, and healthy pelvic floor function.
What makes a prenatal yoga instructor different than a regular yoga instructor?
The first training credential yoga instructors earn (the 200-RYT designation) typically includes very limited training on how to teach to the pregnant body. Generally, we're just told to not cue a pregnant person to lay on their belly and avoid deep twists. I have completed a specialized prenatal yoga training (85-PYT), which means I've studied an additional 85+ hours in the anatomy of the pregnant body, physiology of birth, childbirth education, contraindications and modifications based on potential comorbidities. Prenatal Yoga isn't just modified yoga - we address specific aches/pains that come with pregnancy and integrate childbirth education, including the practice of coping mechanisms for labor.
When should I start/stop doing prenatal yoga?
I get this question a lot, and the answer is you can take prenatal yoga throughout the entirety of pregancy! (**Exception would be if your healthcare provider has not cleared you for light exercise). I have had students as early as 8-10 weeks pregnant in class all the way up to 40+ weeks! Prenatal Yoga is all about modifications - empowering you to adjust the physical practice to your unique needs.
How do I decide if the 4-Week series is right for me?
Over the years, students have shared a variety of reasons they've signed up for the 4-Week Series. Common reasons I've heard:
First Trimester nausea and fatigue took me out. I'm just looking forward to getting back into a little bit of movement again.
I don't know anyone else that is pregnant and wanted to be around other pregnant people and maybe even establish friendships.
I typically [insert different form of exercise here], but I'm not sure how to adjust my workout regimen now that I'm pregnant.
I want to learn everything I can about pregnancy and how to prepare for childbirth.
My fertility journey has not been easy and now that I'm 12+ weeks pregnant, I'm struggling with a lot of anxiety and complicated emotions. I just wanted a space to hopefully connect with this baby and find some calm. (If this one resonates with you, you are not alone).
All to say: If you are looking for a space to connect with not just other pregnant people, but your own pregnant body, then the 4-Week Series might be right for you.
What type of birth do these classes prepare me for?
Just as no two people are the same, no two pregnancy journeys are the same. Because of this, I teach to all the ways we can give birth. My goal is to teach you how breath and movement play a role in pregnancy, childbirth (be it vaginal or cesarean), and postpartum recovery. I resonate with Britta Bushnell's concept of an 'Emotional Birth Plan' - rather than creating a birth plan comprised of succeed/fail boxes, we focus on how you can feel like you have some agency in your birth decisions and feel safe and supported doing so.
My baby is breech. Can I still participate?
Yes! In fact, most protocols for encouraging a breech baby to 'flip' are arguably a form of yoga. There are a variety of reasons a baby can be breech, but one cause can be tension in the round and uterosacral ligaments and pelvic floor. In our prenatal classes, we work on building stability/strength in the right places and releasing tension where it might be causing dysfunction. There are a few poses/exercises where I will give modifications in the case of breech baby so we are maximizing the chance of optimal fetal position.
Can I sign up for just 1 week of a series?
Unfortunately, no. The 4-Week Series has been designed in a way to promote community and build on concepts week over week. That way we can do a deep dive into core and pelvic floor work in the later weeks of the series after functional breathwork has been established. I understand there can be barriers to this setup for some people, so I have tried to address accordingly:
Barrier 1: "I want to sign up for a series, but I know I won't be able to attend at least one of the weeks."
Every prenatal yoga class is video recorded and uploaded to my Vimeo channel within the same week. Participants of the series receive a password to access the video recordings so you get access to all 4 classes no matter what.
Barrier 2: My due date falls within the middle of a 4-Week Series.
When you sign up for a prenatal series, you will have access to all 4 class recordings for an additional 30 days following the end of the series. This means if you take a series before the month of your due date, you will still have the yoga practices from home for those final weeks.
Barrier 3: It's a big financial investment and commitment to sign up for a full series without trying a single class first.
I acknowledge this can be a real concern, and that's why I set up the Video-on-Demand offering. If you want to test the waters before committing to a full in-person series, you can subscribe to my Vimeo channel for just $10/month + tax and cancel anytime. The subscription gives you access to all of my prenatal yoga flows - meaning over 100 hours of yoga. Since these are primarily recordings of real classes, you can get a feel for the class structure without the big financial commitment.
What is Postnatal Yoga?
Postnatal Yoga at PYT combines the physical yoga practice with community support. In the Baby & Me series, we talk about postpartum recovery and all that entails physically, mentally, emotionally, and relationally. Students are given the tools to assess the severity of their ab separation (diastasis recti) and pelvic floor function in postpartum. Yoga movement is delivered with the most vulnerable student's capabilities in mind, and then ways to scale up intensity are demonstrated.
How early can I sign up for Postnatal Yoga?
It's easy to get 'cabin fever' in those first few weeks of postpartum, but I can assure you (from both personal and professional experience) that rest is the most important in that first month. I will always defer to your healthcare provider and when they have cleared you for exercise. Typically, this means 6 weeks after a vaginal birth and 8 weeks after a cesarean birth.
What do I need to bring?
For Prenatal Yoga - Please come in comfortable clothes for movement and bring a bottle of water for sipping. Yoga mats, blankets, blocks, and bolsters are all provided by the studio.
For Postnatal Baby & Me - People often bring a personal blanket to put on top of studio blankets for tummy time. I bring a picnic blanket and sterilized baby toys for communal play. Also bring water and maybe even a snack for yourself - because that postpartum appetite is no joke!