Prenatal Yoga Classes

Choosing a pre-natal yoga center in Portland, Oregon

When it comes to choosing a prenatal yoga center in Portland, Oregon… the options are plentiful. Whether you’re looking to attend weekly classes or want to find a one-time prenatal yoga workshop, the Rose City has got you covered.

Emily Light Yoga offers one-on-one, therapeutic, online prenatal yoga classes. Emily guides her students through a tailored practice of prenatal yoga poses, specific to their needs, in the comfort of their own home. She offers recorded sessions and provides detailed notes so you can continue your practice on your own in the future.

Ready Set GROW incorporates elements of pilates, meditation, and ballet in addition to hatha and kundalini yoga to prepare your body for pregnancy, labor, and postpartum recovery. They also offer community-oriented prenatal classes for people of color and those who identify as LGBTQIA2S+.

The Bhakti Yoga Movement Center offers a variety of prenatal yoga classes and workshops, including prenatal partner yoga, childbirth preparation classes, and postpartum sessions to help strengthen your pelvic floor after you give birth.

Other notable Portland-area studios that offer prenatal yoga include Roseway Yoga, MamaSpace Yoga, Mandala Yoga, and the Yoga Union Community Wellness Center. Keep in mind that many studios have temporarily transitioned to virtual classes due to COVID-19.

Prenatal Yoga Benefits

Taking time to unwind, stay active, and prioritize your mental and physical health and wellbeing is one of the most necessary and worthwhile things you can do during pregnancy. Prenatal yoga benefits are abundant and well documented. Here are just a few:

• Increased strength and flexibility of the muscles used during childbirth

• Decreased lower-back pain

• Reduced risk of preterm labor

• Improved sleep

• Decreased nausea and headaches

• Reduced stress and anxiety

In addition to these and other health benefits, taking prenatal yoga classes can also be a great way to connect with other expecting mothers and parents.

Yoga Poses to Avoid When Pregnant

Prenatal yoga is a wonderful way to stay active, healthy, and relaxed while you’re expecting, but there are some yoga poses to avoid when you’re pregnant.

As a general rule, avoid any yoga poses that involve:

• twisting

• extending

• squishing your midsection

• anything that feels uncomfortable or strenuous

Bend from your hips instead of your back and never lie on your belly. Also try to avoid deep backward or forward bending.

Avoid inversions, especially late term. If baby is head-down, we want to keep them that way! If baby is breech, check with your care provider and doula to discuss inversions that can encourage baby to flip, such as the forward leaning inversion.

Yoga Ball Pregnant 

If you haven’t used yoga balls (also called exercise balls or fitness balls) in the past, now’s the time to give it a try. Using a yoga ball, pregnant or not, is beneficial for lots of reasons. Pregnant yoga ball exercises can help reduce stress and pressure on your back and hips, and sitting on one while you do pelvic rocks or circles even helps open up your hips to prepare for the birthing process.

It is important to use a yoga ball that is the right size for you. Your hips should be a bit higher than your knees when your feet are planted firmly on the floor. Check out this sizing guide for more info.

First Trimester Yoga

First trimester yoga allows you to begin building strength and flexibility and practicing the mindfulness and breathing that will benefit you throughout your pregnancy and during childbirth. Keep in mind that excess heat can adversely affect fetal development, so it’s important to avoid hot yoga in all stages of pregnancy. If you’re experiencing morning sickness, consider positioning yourself near a door in case you need to excuse yourself.

Second Trimester Yoga

The poses and practices you learn in your first trimester are also beneficial for second trimester yoga, although you may want to start making adjustments as your belly grows. As the uterus expands during pregnancy, your center of gravity begins to shift and can impact your balance. That’s why some people prefer to stand near a wall or sturdy chair, or ask for the help of a friend or partner for added security.

Third Trimester Yoga

Third trimester yoga can be extremely beneficial, but you may find that you need to slow your sessions down and decrease the intensity as you near the end of your pregnancy, since the size of the baby can make it difficult to catch your breath and certain positions may become uncomfortable. It’s also generally recommended that you avoid all inversions at this point, since it could negatively influence the baby’s positioning as you both prepare for childbirth.

Relaxin Hormone

Relaxin hormone is released during pregnancy which helps the body (including the cervix, pelvic floor and ligaments) to relax and open during labor and delivery. Relaxin presents the risk of over-stretching during pregnancy, which could cause injury, so it's important not to over-extend during yoga poses (especially be careful with your joints like elbows, knees, shoulders and hips). As a general rule of thumb, don't attempt to go deeper into a yoga pose than you were able to during your pre-pregnancy practice.

Free Online Prenatal Yoga

Watching free online prenatal yoga videos are a great way to dip your toes in and determine if prenatal yoga is right for you. MamaSpace Yoga, which is based in Portland, offers a great selection of free prenatal yoga videos on their website, and the Prenatal Yoga Center also offers a free series for expecting mothers.

Here are a few of our other favorite free online prenatal yoga videos:

• Basic Prenatal Yoga Flow by Obé Fitness

• Prenatal Yoga with Heather Bonker

• Gentle Prenatal Yoga for Back Pain Relief with Kristina Matskevich

• Power Flow for Pregnancy with Erin Motz

“I need help me finding prenatal yoga near me.” Let us help!

Do you have questions about prenatal yoga? If you’ve got safety questions, timing questions, or just need more advice finding the best prenatal yoga near me, contact Wildwood Birth to speak to a knowledgeable Portland-based doula and learn more.