What is Pre-Natal Yoga?
As a New Jersey mother of four & motherhood/family photographer – staying fit & healthy during pregnancy was always a key for surviving all 9 months! I’ve together this list of NJ yoga studios who offer pre-natal &/or post natal yoga classes. But first let’s talk a little about what prenatal yoga can do for you! If you’re pregnant and looking for ways to relax or stay fit, you might be considering prenatal yoga.
But did you know that prenatal yoga might also help you prepare for labor and promote your baby’s health? Before you start prenatal yoga, understand the range of possible benefits, as well as what a typical class entails and important safety tips.
Pre-natal Yoga: A yoga practice through any stage of life, especially pregnancy. Prenatal yoga can help you feel physically and mentally better during pregnancy, provide benefits to the baby and support the body for a safe and healthy delivery.
What are the benefits of prenatal yoga?
Much like other types of childbirth-preparation classes, prenatal yoga is a multifaceted approach to exercise that encourages stretching, mental centering and focused breathing. Research suggests that prenatal yoga is safe and can have many benefits for pregnant women and their babies.
Prenatal yoga can:
Improve sleep
Reduce stress and anxietyIncrease the strength, flexibility and endurance of muscles needed for childbirth
Decrease lower back pain, nausea, headaches and shortness of breath
Prenatal yoga can also help you meet and bond with other pregnant women and prepare for the stress of being a new parent.
What happens during a typical prenatal yoga class?
A typical prenatal yoga class might involve:
Breathing: You’ll be encouraged to focus on breathing in and out slowly and deeply through the nose. Prenatal yoga breathing techniques might help you reduce or manage shortness of breath during pregnancy and work through contractions during labor.
Gentle stretching: You’ll be encouraged to gently move different areas of your body, such as your neck and arms, through their full range of motion.
Postures: While standing, sitting or lying on the ground, you’ll gently move your body into different positions aimed at developing your strength, flexibility and balance. Props — such as blankets, cushions and belts — might be used to provide support and comfort.
Cool down and relaxation: At the end of each prenatal yoga class, you’ll relax your muscles and restore your resting heart rate and breathing rhythm.
You might be encouraged to listen to your own breathing, pay close attention to sensations, thoughts and emotions, or repeat a mantra or word to bring about a state of self-awareness and inner calm.
Central NJ & Virtually
Life in Bloom Wellness – Yoga/fitness Classes – 619-723-2725 – Email: lifeinbloomwellness@gmail.com
“At Life in Bloom Wellness, I am proud to provide emotional and physical support to women as they navigate their journey through life and motherhood. I work with women at pivotal points in their lives – from discovering and learning about the basics of the female cycle and natural cycle support, to working with new mothers during the postpartum period, helping them navigate the challenges of motherhood and newborn care, and beyond.” -Katie Tracey
Katie has been a student of yoga for 20 years and became a trained 200RYT in 2012 in Vinyasa flow. As a yoga instructor, Katie is able to bring her knowledge of the body and mind to help clients find balance in their transitions into motherhood and beyond.
Piscataway, NJ
Fasinate Yoga Call/Text/Whatsapp to 732.857.0360 Email: fasila@fasinateyoga.com
What to expect: You will be given a well-rounded Yoga practice with safe postures appropriate for the week of pregnancy you are in. You will be safely guided into and out of every practice, safe breathing techniques to promote relaxation and that much-needed stretching to alleviate tensions in various areas of the body. You will be guided towards a smooth labor and postpartum experience. You will be given guided meditation specifically designed for Mother-baby connection. For pregnant women from their 12th week of pregnancy onward.
Montclair, NJ
Devoted Mamas * based in New Jersey and also see clients virtually, across the globe!
They’ve been teaching students in movement and mindfulness for over 20 years (and have been moms for over 15!). With each of our own pregnancy + postpartum experiences, we understood more and more just how important the CORRECT MOVEMENT is for pregnancy and postpartum, and also how hard it is to find reliable guidance.
New Jersey-Based Specialists: Prenatal Yoga, Pregnancy Strength, Corrective Training For Diastasis, a Strong Core and Pelvic Floor . Helping moms stay strong and pain-free in pregnancy, empowered in birth, reclaim their strength in postpartum and into menopause.
Hoboken, NJ & through zoom
Move Well With Danielle Book here: https://www.movewellwithdanielle.com/bookyoursession
Let’s work together to discover the power of safe & supportive movement through pregnancy, postpartum, & beyond. Move Well with Danielle is here to provide the tools to empower you to feel strong during pregnancy, mitigate pregnancy related aches & pains, reconnect with your body in early postpartum, and build strength through the journey of parenthood.
Denville, NJ
Prana Yoga Center: Info@PranaYogaDenville.com – 973.627.9642
Prana Yoga Center is a community-centered studio offering a variety of classes for those seeking greater health, vitality & ease. Prana Yoga Center is a beautiful studio in the heart of downtown Denville, New Jersey. Beginning as “Adaptive Yoga Dynamics” in the early 90’s, Prana has a long history of being a welcoming and inclusive, community centered and dedicated space. Their instructors have backgrounds in a variety of styles and are experienced in making yoga safe, accessible, and beneficial for all. We offer fun and educational workshops, teacher trainings, retreats, breathwork, and sound healing events year round.
Morganville, NJ
VIDA HOLISTIC WELLNESS CENTER – call or text for dates (908) 295-8827
If you are looking for an alternative, holistic approach to relaxation, meditation, or stress relief of the mind, body and spirit, then Vida Holistic Wellness Studio is the place for you. We are locally owned and family operated by business owner, Julissa Salgado. Julissa has a Doctor of Physical Therapy with 21 years of patient care. She has worked with a variety of people along a collaborative journey to physical, mental, and spiritual well-being.
West Orange, NJ
Whole Mother Village – 973.476.2449 – wholemothervillage@gmail.com
Adopting a healthy prenatal fitness routine is a key ingredient to a healthy, happy pregnancy. The positive effects of prenatal yoga and exercise range from toning your muscled, improving sleep, digestion and mood, to preparing your body for your birth and recovery and deepening your connection with your unborn baby. And not to forget, one of the greatest benefits of prenatal yoga and fitness is connecting with other moms and creating your own village of support.
Bloomfield, NJ
Their prenatal package is designed for women’s at any stage of pregnancy and can help you feel comfortable modifying in more traditional yoga classes. You will be matched with one of our certified prenatal instructors who will safely guide you through your session. Their post natal yoga classed you will work one on one with a certified instructor who has experience in pre and post natal modifications. Learn yoga poses that focus on core and pelvic floor support along with breathing exercises and relaxation techniques. Benefit from this 1:1 custom designed program to meet your personal needs as you return to a more regular practice.
Thank you for checking out this blog on pre-natal yoga in New Jersey! I hope you find one that works with your schedule & needs. If you have any local New Jersey yoga studios or instructors who specialize in pre & post natal services please reach out so that I can add them to my list! If you’re also looking to document this special time in your life please feel reach to reach to me & check out the maternity session information on the website for more! I would love to worth with you & your growing family. <3 Sarah
Don’t forget to book your newborn photographer too, this isn’t something you want to miss out on!
