Washington DC Prenatal Yoga Studios You Need to Check Out!

Pregnant woman holding belly and looking at camera for photography session

As an active mama who wanted to maintain some level of fitness activity during each of my pregnancies but didn’t want anything too intense, prenatal yoga was one of my go-to classes! I looked forward to the calming meditations at the end of class and the movements helped alleviate pain in my lower tailbone.. if you’ve experienced that pain then you know you’ll do anything to get that pain to subside. There are plenty of YouTube videos you can follow-along with at home but I think an in-person class has some weighted perks. An in-person instructor can watch your movements and help adjust you positioning, provide motivation, and keep you accountable. The best part of in-person classes is the camaraderie and friendships formed with other women. Cue instant mom friends! There are many Washington DC prenatal yoga classes available; you’ll find a short list in this blog post giving you the top recommended ones within the district!

So what is Prenatal Yoga?

Prenatal yoga is a form of exercise and meditation that utilizes stretching, breath-work, and relaxation to encourage relief from nausea, joint pain, backaches, and other common pregnancy-related aches and pains.

Prenatal yoga is different from regular yoga in that it takes into consideration the unique limitations that a pregnant body demands. A prenatal yoga instructor will be educated in safe and comfortable postures and movements that compliment the ever-changing body of an expecting person.

What are the Benefits of Prenatal Yoga?

Depending on the person, the intensity, and the extent to which a person practices prenatal yoga, results and benefits will vary greatly! Here are some potential benefits that a person can experience after beginning prenatal yoga:

  • Reserved time for intentional self-care
  • Increased flexibility for injury prevention
  • Increases strength and endurance used for childbirth
  • Education about breathing techniques that can be used in childbirth
  • Decrease in lower back pain, nausea, headache, and other common pregnancy ailments
  • Improved quality of sleep

Pregnant woman holding belly and looking down at belly for maternity session

4 Places to Try Prenatal Yoga in Washington DC

While there aren’t many facilities devoted strictly to the practice of prenatal yoga, there are several yoga centers in the Washington DC area that include prenatal yoga as a class option (amongst other provided services). If you already attend a yoga studio, inquire about prenatal yoga classes. If you are unsure where to begin looking for prenatal yoga classes, here is a list of our top 4 recommended locations to try prenatal yoga in Washington, DC:

  • East Side Yoga

East Side Yoga created its yoga curriculum with new parents in mind! Prenatal yoga services are provided by highly trained and experienced instructors who are excited to share their passion and knowledge with excited and eager parents.

Other prenatal-related services offered at East Side Yoga include:

  • “Becoming the Best Birth Partner”
    • Hands-on, yoga-based childbirth education workshop for pregnant people and their partners
    • Partners will learn the basics of what to expect in childbirth, partner-enhanced techniques and poses, and ways to promote relaxation and calmness.
  • “Postnatal offerings’
    • A 6-week workshop designed with the intent of helping a postpartum parent to connect with their core and new postpartum body.
    • A great opportunity to meet new parents near you
  • Yoga District

Yoga District embraces the uniqueness that different bodies (pregnant or non!) hold. Understanding this allows all staff and students to be accepting as populations of unique races, colors, ages, religions, genders, gender identities, sexual orientations, national origins, genetics, and disabilities,  come together to improve themselves.

Yoga District prenatal yoga classes are available in-person and virtually.

  • Past Tense Yoga Studio

Past Tense Yoga Studio is committed to “moving you past the tensions of everyday life”. As they strive to live up to the guiding principle ahimsa, their intentions include:

  • Recognizing and celebrating that we are all inextricably connected 
  • Creating a warm and welcome studio environment
  • To lead from the heart
  • To foster internal connection
  • To understand the roots and impact of the roots of the practice; answering the ancient yogic tradition

Their prenatal yoga classes are available in-person and virtually

  • Lighthouse Yoga Center

Rooted in the community and focused on individual empowerment, Lighthouse Yoga Center is a safe and non-threatening environment where teachers are devoted to uplifting and elevating!

While they do not offer prenatal yoga classes specifically, they do have a variety of classes that can be easily modified to suit the needs of a pregnant woman. Classes that can be easily modified include:

  • Restorative yoga
  • Yin Yoga

Prenatal yoga is a low-intensity, enjoyable form of exercise that will provide you with relief from pregnancy symptoms AND will support you in your journey toward a smooth delivery.

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