Prenatal yoga enhances and empowers a woman’s experience of pregnancy and birth on all levels. Physically, prenatal yoga increases strength and flexibility and can alleviate common prenatal ailments, all while helping a woman to prepare her body for labor and birth. Yoga also encourages a woman to connect with her pregnancy and her baby’s growth as a journey into motherhood. Through this journey, a woman can learn to trust herself, and her connection with the Universe, ultimately feeling more deeply connected with her baby. The group setting of prenatal yoga provides a woman with a close-knit community of support, within which resources, questions, concerns and excitements can be shared openly.
Healthy Prenatal Yoga Practice Essentials:
- Connecting with the breath for support in pregnancy, labor and birth
- Strengthening the pelvic floor muscles with Kegel exercises
- Squatting – strengthens gluteus muscles, supporting overall pelvic floor health
- Utilizing and strengthening the transverse abdominals
- Meditating – quiet time to reduce stress and cultivate a more relaxed state in which to connect with baby
Postnatal yoga is a wonderfully supportive option for a woman to ease back into exercise in general, as well as back into a regular yoga practice. Following a healthy vaginal delivery, it is usually advised that a woman can begin a postnatal yoga practice six weeks after birth, and eight to twelve weeks following a Cesarean (to allow the incision time to heal). It is important for a woman to immediately begin strengthening her pelvic floor muscles after birth by continuing to regularly practice Kegels, as she did in prenatal yoga. Belly breathing, focusing on drawing her belly backwards towards her spine on exhalations, also will help a woman engage and strengthen her transverse abdominals. Even post C-section, gentle belly breathing can be started right away and will help increase circulation around the wound to promote healing. Other benefits of practicing postnatal yoga include the ability to: regain physical strength, support overall health and well being, release tension in the neck and shoulders, alleviate physical discomfort, optimize posture, and much more.
Healthy Postnatal Yoga Practice Essentials:
- Kegels - help immediately strengthen weakened pelvic floor muscles
- Transverse abdominal work - strengthen core
- Upper back openers & strengtheners - ease aching neck and shoulders
- Standing poses - strengthen legs, alleviate lower back pain & increase endurance
- Restorative poses - fight fatigue
- Breath work - aid postpartum ‘blues’
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prices and policies
Monthly Membership Auto Renew $108/month
Seniors/Students Unlimited $89/month
Membership includes monthly promotions and discounts.
Membership be cancelled at any time with 30 days notice.
Drop-in Senior/Student $15
DIG Hour $12
10-Class Card $175 (20% discount for Seniors or Students)
Kids Series $12 drop-in, or $80 8-class card
Aerial Yoga $25 drop-in, or $200 10-class card
(all class cards have one year expiration)
Annual Membership $1200 - unlimited yoga plus 10% off series, workshops and retail (limited number sold annually)
Cancellation Policy for Workshops and Events
Refunds will be given for pre-paid workshops & programs within 24 hours notice of cancellation, less 15% administration fee.
No refunds or credits will be given for no shows.
Online Class Reservations
Classes reserved online may be canceled up to 60 minutes prior to class with no charge (your account will automatically be credited); cancellations cannot be made less than 60 minutes prior to class.
All local workshops requires a minimum of 8 students for workshop to run. DIG Yoga reserves the right to cancel or reschedule, and notification will be made within 24 hours.