FAQ > Yoga and Fitness Classes

When can I start prenatal exercise? Women continue and start exercise classes in all stages of pregnancy; first, second and third trimesters. You and your care provider are the best judge of what’s best for you. For most healthy women, prenatal yoga and fitness can be started as early as you’d like and can continue right on through to your due date.

How long can I practice yoga? You can practice yoga throughout your pregnancy as long as you’re feeling comfortable doing it and your health care provider gives you clearance. There have been women who have attended class 2 cm. dilated, and yoga is great to do during labor.

How often should I practice? Ideally, two to three times a week. If that isn’t possible, doing a little bit of something every day helps a lot even if it is only breathing or simple stretches.

I’ve never done yoga before: is it ok to start now in pregnancy? It’s a great time to begin yoga, for you as well as your baby. The moves are very gentle and easy to follow and the breathing will help you not only through pregnancy, but through labor and after. If something doesn’t feel right, please don’t do it. Let the instructor know, she may be able to suggest another way to do it that’s better for you.

What should I wear and bring? For both prenatal and Mom and Baby classes wear loose comfortable layers of clothing that can be removed when you’re feeling warm and added back on when cooling down. All equipment is provided prenatal class so all you need to bring is a water bottle and some light snack(s) if you’re feeling a little nauseous or if you get hungry easily. For Mom and Baby classes please bring a receiving blanket and a few soft toys for your child.

Can yoga help relieve my lower back pain and sciatica? Yoga is a wonderful remedy for lower back pain and sciatica. There are specific movements that will help and can be done at home.

What do you do in the Prenatal Yoga class? We begin each class with time to talk about any problems or concerns that anyone is experiencing that week. The connections you make with other pregnant moms are really helpful and the instructors specialize in women’s health. We then move onto breathing exercises that will help begin to relax the body as well as the mind. Then onto simple seated warm ups starting at the head and working down to the toes; bringing the body into better posture. Next, we move into easy, comfortable whole body movements that help stretch and open the muscles and joints. This helps increase circulation, flexibility, strength and balance. These are done on hands and knees and then in standing position. We will also use resistance bands to build upper body strength (babies in car seats are heavy!!!) Sometimes we work alone and sometimes with a partner. We then release the muscles with some more simple stretches and then it’s time to relax more deeply with a guided relaxation while lying on the mat and covered up with a blanket.

Are there any restrictions to doing this class during pregnancy? Yes, if you are experiencing pre-eclampsia/toxemia, premature labor, placenta previa or abruption (separation), premature rupture of membranes, fever, a cervix that will not stay closed or chronic heart disease, you should consult your doctor before participating in any exercise program.

What are some conditions that may benefit from yoga? Pregnancy related discomforts, lower back pain and sciatica, tight shoulders/neck, shallow breathing, ligament pain, diabetes, weakness, lack of stamina, insomnia, nervousness, sedentary life style, standing too long at work.

Do I need medical clearance before I start the class? Yes, we require that you sign an exercise waiver indicating that you have cleared your exercise program with your health care provider. Please be sure to keep the instructor updated on any changes in your health.

I have been practicing yoga for a while now. Do you have a class that is more challenging? All of our yoga and fitness instructors are prepared to have a variety of levels within the class. Notify your instructor if you have been practicing yoga for an extended period of time so that she can focus n introducing different poses for different levels within the class.

When can I begin a postpartum yoga or fitness class? The general rule of thumb is four weeks post vaginal birth and six weeks post cesarean birth. Please consult your healthcare provider and give yourself the time you need to rebalance.

Can I bring my baby to class? Babies are welcome in all postpartum classes including Mom and Baby yoga, Movin’ Moms and Strollerobics. Babies are allowed in the Mom and Baby yoga class until they are actively crawling around, in the Movin’ Moms class until they are standing and walking and in the Strollerobics class as long as they are able to sit in their stroller for the length of the 1 hour class.