Take Yoga Now, Anywhere in the World!
FOR Prenatal/Postnatal & Everyday Yogis

Important Health & Safety Information

In all classes, online classes and videos, you will receive information and instruction about yoga and health. These classes entail physical activity. Such physical activity may be difficult and may cause or aggravate a physical injury or medical condition. The program may not match your fitness level and if you are concerned that you are not physically fit, please check with your physician before practicing.

Always consult with a physical prior to participating in this program to make sure that you are in good physical health. By following the instructions in this video you warrant that you are physically fit and have no medical condition or injury which would prevent your full participation in the program.

This program is not meant to provide medical advice or to offer medical diagnosis. The Prenatal Yoga Center asks that you practice in a well-lit space and that you wear comfortable clothing (i.e. shorts, t-shirts, leotards, footless tights).

If you feel discomfort during this program, immediately stop and consult a physician.

The Prenatal Yoga Center and anyone involved in the creation of this video are not responsible for any injury, condition or damages that you may sustain as a result of following this video’s instructions. By participating in this program you forever release, waive, discharge, and covenant not to sue the Prenatal Yoga Center for any injury, conditions or damage you may experience. Please participate at your own risk.

Prenatal Yoga Center exists solely to offer information to our community. Information found on Prenatal Yoga Center blogs, videos, forums and emails are in no way to be used to diagnose, treat, cure or prevent any disease or intended as medical advice. The publisher, writers, contributors and the entire personnel of Prenatal Yoga Center cannot be held liable for misuse of any products, remedies or methods discussed on this website. These postings are well researched, however, we do not warrant that content, remedies or product descriptions on our site will be accurate, complete, reliable, current or error free.

Alleviating Back Pain

Back pain is a common discomfort that women experience during and after pregnancy. Though a short, effective standing and seated series, this video concentrate on alleviating some of these common aches and pains. Side bending poses help release lower back pain by stretching the latissimus dorsi (lower back) muscles. Forward bend and hip openers release and extend the lower back, hip and hamstring muscles. Twisting poses help stretch and release the back and shoulder muscles, creating flexibility in the spine. Note that during pregnancy, all twists should be “open twists”, twisting away from the belly and not over twisting.

Helpful Hip Openers

Prenatal yoga hip opening poses help to facilitate the opening of the pelvis to prepare for the baby to descend through the birth canal. They increase flexibility in the muscles that attach to the pelvis that will need to be elastic during labor and delivery. When the hips are more open it allows for the sacrum and pelvic to be better aligned. This will make daily activities like walking, sitting, standing and even sleeping more comfortable. Hip openers also alleviate common discomforts such as sciatica, piriformis syndrome and lower back pain by gently stretching and releasing the piriformis, the gluteus muscles, the ITB (Iliotibial Band) and the back (latissimus dorsi) muscles.

25 Prenatal Vinyasa Flow

Deb leads expectant Mom and PYC teacher Clare Friedrich in a 25 minute vinyasa flow (appropriate for all trimesters). Build your strength, stamina, and relaxation to prepare for labor

Relieve Your Back Pain

Happy Hips

Side Bending Stretches on the Floor

Fab Abs to Help Push Out That Baby!

Simple Stretches for Bedrest

Quick Relief for Carpal Tunnel

Cool Off With Pranayama

Stabilize the Sacrum

May Day! Ease the Ache in Feet & Legs

Spring Hip Opening

Relax, Restore & Stay Healthy!

Get Warm in Winter!

Quick Office Stretches

Yoga | Birth | Babies Podcast

Free Guide: 5 Questions to Ask Your Care Provider Before Your Birth

Set realistic expectations, create clear communication, and feel confident!

Free Guide: 5 Simple Solutions to the Most Common Pregnancy Aches & Pains

Perfect for those days when you can’t make it to class!

Free Online Videos

A collection of on-demand videos to cover the basics.

Learning Center

From birth stories to useful tips, a series of blogs to help guide your prenatal and new parent journey.