This lesson gracefully discusses the realities of postpartum to prepare you to overcome possible pitfalls. Learn how to pay close attention to your wellness — hormonal changes, handling stress, pain, postpartum depression, your shifting identity — and how to return to your practice when ready. Please Note: Prenatal yoga is for those who have a low-risk pregnancy and have gotten the green light from a doctor or midwife to practice.

This combination of slow mindful movements and stretching borrows from yoga, Pilates, and Barre to help you connect to your body and reactivate and strengthen your muscles safely. This class is perfect for postnatal mothers and beginners looking to move and stretch their body gently. Begin with Plies to side stretch and Sun Salutations, then glute work with optional ankle weights. Stretch in Butterfly, Pigeon, and Child’s Pose. Props Suggested: 1-3 lb. ankle weights, 2 blocks, 1 bolster or blanket.

A healing postnatal Pilates fusion flow filled with slow, mindful exercises (and plenty of modifications) that focus on gentle core work to wake up the body and begin to reactivate your muscles. Begin with Cat-Cow and easy Sun Salutations, then a gentle Bridge while squeezing a ball. Move through ab exercises, Table-Top toe taps, and a side-lying glute series followed by a final stretch. Props Suggested: 2-3 lb. hand weights and a Pilates ball. *Note: this healing routine is not to be done until six weeks postpartum.

Carrying and caring for your baby is a physically demanding task. This postnatal sequence is designed to target the neck and shoulder tension common in new mothers. Melt away tightness in lunges with cactus arms, side stretches, and twists, along with gomukhasana and cobra work to open up your chest, shoulders, and back. Wind things down with a simple mantra in savasana, then return to seated for a brief contemplation of your own healing touch. Props Suggested: A strap and a blanket.

This gentle, yet strengthening postnatal flow will help you reconnect with yourself as you settle into new motherhood. Refill your tank with a sweet, stretchy warmup including hip circles and puppy pose, then follow your breath through a sequence of shoulder and chest openers like Cobra, Shalabhasana, and Dolphin Prep. The last ten minutes feature a lovely wind down that leads into a revitalizing savasana. Props Suggested: A blanket. *Note: please make sure you have consulted your doctor or have had your postnatal checkup and have been cleared for exercise prior to taking this class.

This gentle yet effective, full-body routine is designed to help new moms reconnect with their bodies. Learn to reengage your core and pelvic floor, as you work on getting stronger from head to toe. Start slowly on your back, then move through a variety of exercises that will safely challenge post-baby bodies. Props Suggested: A small towel.

This class is a first step in knitting together and rebuilding your core-stabilizing and supportive muscles. Begin seated to connect with the areas you'll be calling upon in this practice, then move through a core-activating sequence including chair, bridge with leg lifts, and lunges. You'll rediscover your strength, while honoring your body and its incredible journey along the way.

This gentle flow will help new mamas nurture themselves, and balance their bodies post-baby. Find spaciousness and ease throughout your shoulders and side body as you move through vinyasas, triangle, and warrior III. You'll then come down to the mat for stretches and savasana, reveling in this time that's all for yourself. Props Suggested: A blanket or bolster.

Have fun practicing with mommy or daddy and learn a lot about balance! Come sit down together on your mat and play with fun balancing shapes. Explore lots of side to side movements, rowing your boat, twirling and much more! Maybe you have a lot of spirit and need to run around? Practice getting your energy out around your mat, too! Conclude with a soothing breath exercise, relaxing together in savasana.

Engage your little one in the joys of yoga with this fun and interactive class that focuses on the basics of a yoga practice, such as meditation, breathing, and movement. Play with namaste claps before chanting together the sound of Om. Stretch your bodies together with a few cat and cow movements, arm circles, warrior II and happy baby. A perfect class when you and your toddler want to move and breath together.

Toddlers are amazing yogis to practice with. They are completely spontaneous and honest. Have fun with your little one and enjoy the wonders of discovering yoga through animals. Begin with a very brief meditation before introducing poses like down dog, tree, cat/cow and cobra as you walk through the jungle on an animal adventure. No props needed, although a blanket might be nice for savasana. Have fun and bring your best animal noises! Props Suggested: A blanket.

Fun mommy and me class features forward bends, down dogs, twists and lunges. Learn about breathing through your nose and clappping hands together. You can never really plan a mommy and me class with toddlers, so go with the flow, let go of expectations and have fun!