Prenatal & Postnatal Yoga Classes

Prenatal & Postnatal Yoga


The Bay Area’s Best Yoga Classes for Mama & Baby

Our prenatal practice is active, challenging, safe and supportive, so that mama 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 and breathing exercises for better health during and after pregnancy and during labor.
  • Learn how to use the breath to reduce stress, increase circulation, prepare for labor and more.
  • Connect with other mothers 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 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.

These classes are taught by Nationally certified teachers in accordance to the American Medical Association’s “Guide for Exercise During Pregnancy,” and are safe for all fitness levels.

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.

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.

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.

• 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