Programs: Prenatal / Postnatal Yoga Classes

See our Prenatal and Postnatal Class schedule at the bottom of this page.

Our prenatal practice is active, challenging, safe and supportive, so that mother and baby benefit from postures without any strain. We guarantee that your pregnancy, birth, and recovery will be improved by a regular yoga practice at Yoga Garden SF.

  • Practice yoga postures (asana) and breathing exercises (pranayama) for better health during and after pregnancy.
  • Learn how to use the breath to reduce stress, increase circulation, prepare for labor and more.
  • Connect with other parents who are at all stages of pregnancy and early parenting.
  • Become informed and make the best birth choices for you and your baby.
  • Improve your postpartum recovery and bring mindfulness to your parenting.

Prenatal Yoga

prenatal-postnatalPrenatal yoga links postures (asana) and breathing exercises (pranayama) to create awareness of your own mind, body and spirit, and the spirit of your baby. Because of this, yoga is ideal preparation for giving birth. Additionally, our prenatal yoga program is taught in a way that will help you access your own intuitive understanding of birth.

Yoga postures during pregnancy will strengthen the uterus and pelvic muscles, improve circulation, aid digestion, exercise the spinal column, relieve fatigue and tension and revitalize the internal organs. Yoga can also alleviate many of the common discomforts of pregnancy such as nausea, constipation, varicose veins, swelling, back pain and sciatica.
Breathing practice during pregnancy opens the chest and helps to improve circulation in both mother and baby. It also calms the nerves and gives the mother greater control of her breathing during labor.


Thank you for all the love, support, and wonderful community you provided me with throughout my pregnancy. The prenatal classes had a huge impact on helping my pregnancy and childbirth to go so smoothly. During the final stage of birth, I thought about all of you and summoned all your collective positive energy as I took a deep breath in and then push it and my baby out into the world.

– Sapna I.

Safety Guidelines
All pregnant women are welcome to attend the class, whether you have a regular practice or want to start yoga during pregnancy. It is very important to inform the teacher of any complications (current or past) or any treatment that you are receiving.  
The classes are taught according to the American Medical Association’s “Guide for Exercise During Pregnancy.” The instructors are Nationally certified and mothers themselves, your health and safety are very important to us.

During pregnancy ligaments around the joints become loose and soft. Care should therefore be taken not to overstretch the body. The abdomen should remain relaxed and soft at all times to allow room for the growing baby, the placenta and space for the adjustment of the internal organs.

Pregnancy can make you feel more tired than usual. It is essential to be aware of this and try not to do things to the point of fatigue. If you feel tired after yoga or any other physical exercise, it means that the practice has been too much for you at that time. Signals such as pains, stitches, cramps, nausea, dizziness, headaches and contractions should never be felt during or after yoga practice. A healthy yoga practice brings energy to the body and nourishes the whole being.

Here is more about how we teach and what you can expect in one of our 90 minute classes:
  • Classes begin with the chant of Aum and participation is always optional.
  • Students begin by sitting in a circle and saying their name, week and how they are doing.  This is a practical consideration; some poses should be avoided, modified or practiced during pregnancy based upon your gestational age. During this circle time poses are taught  for the neck, shoulders and upper back, poses to open the hips and pelvis, support the pelvic floor, strengthen the back muscles (so that abdominal muscles are allowed to release), and poses for early labor. This generally takes from 10-25 minutes.
  • We use yoga props to methodically and practically adapt yoga poses to people’s abilities and to support the pregnant body.  This lends itself towards instruction-based yoga which may seem unusual to students who have only taken vinyasa, Bikram or hot yoga, where the focus is mostly on leading a practice. This is a different way of practicing; however, we limit the amount of instruction given because of time. Teachers have students do a complete, well-rounded practice.
  • Partner poses are ocassionally taught.  Often they are ones that students can practice at home with their partners and use in early labor to alleviate pain.  (We offer a Prenatal Partner Yoga Workshop four times per year.)
  • Class ends with a quiet pose  (generally not savasana) and occasionally a short meditation.
  • We look forward to seeing you in class!
After giving birth:

Once you have given birth the pass or membership that you purchased while pregnant can be put on hold for six weeks.Please send us your birth announcement and/or birth story and we will share it during the classes and post it on our Parenting Bulletin board (located on the 2nd floor). We recommend continuing your yoga practice four weeks after a vaginal birth and six weeks after a cesarean birth.

Suggested further reading:

Yoga: A Gem for Women, Geeta S. Iyengar(Allied Publishers)

Inner Beauty, Inner Light. Yoga for Pregnant Women, Frederick Leboyer (Newmarket Press)

Ina May’s Guide to Childbirth by Ina May Gaskin

Postnatal Yoga (Mom and Baby)

Post-natal or Mom and Baby yoga classes focus on common postpartum discomforts and the therapeutic application of poses and breathing. Classes will help strengthen the entire body and will specifically focus on neck and shoulders, abdominals, low back and pelvis and the nervous system.

Additionally, this practice stimulates the pituitary gland, promoting a healthy supply of breast milk, and  mitigates some of the difficult physical impacts of nursing.

Moms are encouraged to bring their babies to class.

You can begin Mom and Baby classes four weeks after a vaginal birth and six weeks after a Cesarean birth. Please join us for the circle at any of the Prenatal classes so that we can meet your baby and support you during your early postpartum period.

Students find that the class serves them until such time as their active crawling children preclude the parent’s active participation in the class.

Ready to Try? We Recommend:

Introductory 4 Week Trial Membership  ($65, one class per day, no commitments)

Prenatal Limited Membership ($75 per month auto-renew, 5 classes per month, can be placed on hold for 6 weeks at birth and resumed at post-partum period, 2 month commitment required, after which you can cancel online anytime before your next auto-renew payment.  Once suspended after birth, the remainder of the month may be used when you return to practice for postnatal and any regularly scheduled yoga classes.)

View all Yoga Garden SF membership and class-pass pricing options here.

Prenatal and Postnatal Yoga Class Schedule

San Francisco yoga studio offering  Ashtanga | Mysore | Iyengar | Vinyasa Flow | Pre-natal Post-natal Yoga | Senior Yoga | Yoga Teacher Training

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