yoga for pregnancy

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Yoga Fitness
yoga for pregnancy


Yoga Classes for Moms-To-Be!

No previous yoga experience is necessary.

Our classes:

  • Are for women during any stage of pregnancy
  • Allow you to go at your own pace and to do only what feels comfortable for you
  • Strengthen the body
  • Increase calmness, focus and balance and reduce anxiety
  • Are based around gentle, relaxing postures
  • Promote the well being of yourself and your baby
  • Relieve aches and pains common with pregnancy
  • Offer a warm, caring environment for you and your baby
  • Allow for bonding time with your unborn child
  • Are effective preparation for labor and birth
  • Encourage relaxation, flexibility and strength


Pre-Natal yoga is yoga designed especially for moms-to-be.  Discover the physical and emotional benefits of a pre-natal yoga practice.  Connect with your body and your baby during this amazing time.  No previous experience with yoga is necessary, and classes are for all shapes and sizes of bodies.  Our yoga practice is modified to accommodate the changing needs of mothers-to-be.  Learn how yoga can help prepare your body and mind for childbirth with physical postures which help to build strength and stamina (asanas); meditation, which helps improve your ability to relax and concentrate, and breathing techniques (pranayama) that enhance relaxation and composure (especially useful during labor).

Getting in touch with your baby as early in the pregnancy as possible helps to develop a closeness for life.  Labor complications can be greatly reduced by increasing your flexibility, strength and stamina and provide you with the tools to relax and enjoy the experience of birth.

Yoga has also been found to be very beneficial in helping to break habits which are harmful to our babies such as bad diet or smoking, and helps with insomnia and the effects of everyday stress.

Students must consult their physician or midwife prior to beginning a pre-natal yoga practice to determine if they are considered a high-risk pregnancy.

Classes are available on different days of the week at different times (see Schedule).


What is Pre-Natal or Pregnancy Yoga?

Pre-natal, or pregnancy yoga, is a way to promote and encourage a positive, healthy environment for mother and unborn child.  Gentle postures, breathwork, vocal toning and meditation are learned to cultivate flexibility, calm and confidence in preparation for labor and childbirth, enhancing your relaxation, comfort and enjoyment of the pregnancy.

In pregnancy yoga, you will learn many useful techniques, including:

  • Movements and postures to relieve common discomforts of pregnancy such as digestive difficulties, sciatica, backache and the like.
  • Advantageous positions for labor and delivery to promote an easier birth.
  • Breathing and relaxation techniques to help maintain focus, calm and relaxation throughout your pregnancy and delivery.

Is pre-natal yoga safe?

Our Prenatal and Postpartum programs conform with the safety guidelines of the American College of Obstetricians and Gynecologists (ACOG) for exercise during and after pregnancy. The program also meets the prenatal fitness standards of fitness organizations such as AFAA. Your instructor, Nancy Doherty, has been certified in pre-natal yoga instruction.

What are the benefits of regular yoga practice?


  • Boosts energy and lessens fatigue
  • Allows for a faster, easier, less painful labor
  • Helps to create an overall healthy environment for mother and baby
  • Reduces physical and emotional stress and tension
  • Improves posture, stability and balance
  • Reduces the likelihood and need of medical intervention during delivery
  • Enhances personal strength and confidence
  • Promotes the well being of you and your baby
  • Allows for a quicker recovery after birth

When can I take pregnancy yoga classes?

Women are welcome to join a class at any time during their pregnancy (after consulting with their physician or midwife).   The more you practice and the earlier you practice pre-natal yoga, the greater the benefits you will enjoy.  However, it is never too late to join a class.  Even women who start 8 months into their pregnancies can obtain many benefits from participating.

Do I need to check with my health care provider before taking the class?

The pregnancy yoga classes are gentle, safe and beneficial for pregnant women and their growing babies.  In fact, your doctor or midwife may have referred you to a pregnancy yoga class.  It is always a good idea to discuss your exercise and participation in any type of class with your midwife or doctor, and it is important to confirm that it is okay to attend pre-natal yoga classes if you have what is considered a high risk pregnancy.

How long can I continue taking pregnancy yoga?

You may continue attending the class up to a week or two before your delivery date.  However, it is always important to listen to your body and to the advice of your doctor or midwife.

What if my due date is before the end of the current session?

If your due date is before the end of the session, you will have the option to purchase less than 10 sessions or you can receive credit toward post-partum or Mommy and Me classes.

What should I wear?  What do I need to bring?

Wear clothing that is comfortable and easy to move in such as loose fitting sweat pants, leggings, sweatshirts, t-shirts, etc.  It is helpful to dress in layers so that you can easily stay comfortable.  Bring your yoga mat and water for hydration.  Bring your sense of humor!

Yoga mats are available at the studio, but we suggest, for reasons of hygiene, that you bring your own mat.

How can pregnancy yoga benefit my labor?

Pregnancy yoga taught with an internal focus benefits your labor tremendously.  The more you internally connect, the more energy you’ll have for labor.  The postures become more than movements that stretch and strengthen the body; they become an anchor for labor.  Students visualize certain postures in labor to focus their minds and bring them mentally back to the yoga class where they received support.  The focus of a pre-natal yoga class is developing awareness.  It brings the realization that no matter what is going on around you during labor, you can still keep your focus and move ahead.

Contact us today at 845-641-8775 or at; we'll be happy to answer any questions you have regarding pre-natal yoga or register you for a class.


yoga for pregnancy

Lakeside Yoga & Fitness
Mailing Address:
P.O. Box 365,
Valley Cottage, NY 10989

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