Prenatal Yoga Center

Prenatal Yoga Center PYC is the first yoga center in NYC to focus on the needs and interested of new and expecting parents. Pregnancy is a unique and wondrous time in life.

We offer pre/postnatal yoga, Baby + me and other classes and workshops to help prepare the path into parenthood. As a yoga center we help parents and children openly explore the mind, body, and spirit. Using a three-pronged approach to our teaching, our classes address the aches and pains of pregnancy so students feel better each day, we foster a supportive community of friendship, and we integrate childbirth education into our classes to help the mother be more prepared and empowered for labor, delivery and motherhood. We value:
Physical comfort: Highly trained and educated instructors cater to the anatomical, hormonal, and muscular changes which occur normally in the pregnant body by creating sequences which lessen discomfort so students feel better after each class. Community: We start each class with “circle time”, a time where the women introduce themselves, say how far along they are, and discuss any aches and pains they would like to address in class. Pregnancy and postpartum periods carry such enormous physical and emotional changes;and this bonding time creates a springboard for long lasting friendships among students. Childbirth Education: We interweave childbirth education themes and current birthing trends into our classes. Our intention is that the new mothers will feel more confident and prepared to make conscious, educated decisions during pregnancy, labor, delivery and motherhood. As a resource center, we provide information and education for new parents as their family expands, offering various workshops and lectures that addresses common issues related to pregnancy, early childhood parenting, family dynamics and alternative healing. We look to create a quiet sacred space and community where you and your family can step out of the busy New York lifestyle to find warmth and comfort.

01/08/2026

Do you want your partner to really step up during pregnancy?
The second trimester is where things start to feel real: appointments, anatomy scans, baby kicks, body changes, and a whole lot of information coming at you fast.
This is the moment your partner can move from “supportive” to fully involved:
✨ researching and signing you up for birth classes
✨ showing up to appointments (especially that incredible 20-week scan)
✨ listening when things feel overwhelming
✨ learning hands-on ways to help with aches, tension, and discomfort
You don’t have to do this alone and neither do they.
Want guidance, community, and tools that help both of you feel confident and supported?
Join us IN-PERSON at Prenatal Yoga Center or VIRTUALLY from anywhere for classes designed to support your body, your mind, and your partnership through pregnancy.
Tell me…what else should be on this second-trimester partner support list?
Save this, share it with your partner, and follow for more pregnancy support.

12/31/2025

Here’s a yoga cue you will never hear me say 👀
“Square your hips to the long side of the mat” in Warrior 2.
For so many bodies, that cue creates strain, grinding in the hip, forcing external rotation, or sticking the butt out to compensate. Even with open hips, it’s often not sustainable. And during pregnancy, when hormones increase joint suppleness, forcing that shape can feel especially destabilizing.
Instead, allow the back hip to come in slightly so the pelvis can stay balanced. You’ll still find healthy external rotation, just in a way that actually supports the body long-term.
Curious how this feels in your body? I’d love to hear your thoughts.
Join us IN-PERSON at Prenatal Yoga Center in NYC or from anywhere with our VIRTUAL classes.
Follow for more prenatal yoga education and teacher tips 💫


12/29/2025

Pregnant or newly postpartum and carrying ALL the tension in your upper back? 💛
This gentle seated sequence is one of my go-tos for melting tight shoulders, neck, and that upper-back squeeze so many parents feel.
✨ Cactus arms into a self-hug
✨ Eagle arms with breath
✨ Seated Cat–Cow to spread the shoulder blades
✨ A gentle twist to wring out tension
Pro tip: Sit on a blanket or bolster so your pelvis feels balanced and supported. Trust me, your upper back will thank you.
If this felt good, imagine what a full class could do.
Join us IN-PERSON at Prenatal Yoga Center or from anywhere with our VIRTUAL CLASSES.
Follow for more prenatal & postpartum movement tips 💫

12/26/2025

First trimester can feel like a LOT physically, emotionally, and mentally. 💛�So how can your partner actually support you during this phase?
✨ Helping navigate nausea & food aversions�✨ Taking over the cat box (and maybe… forever 😏)�✨ Being a sounding board for birth preferences�✨ Showing up to that first appointment when it all feels very real
Support doesn’t have to be grand gestures. In fact, it’s often the small, thoughtful things that make the biggest difference.
Is there anything you’d add to this list?�Want more guidance through pregnancy and birth?
Join us IN-PERSON at Prenatal Yoga Center in NYC or from anywhere with our VIRTUAL classes.
Follow for more pregnancy, prenatal yoga, and birth education support 💫� � � � �

12/19/2025

💉 Worried you’ll “miss the window” for an epidural?
That’s one of the biggest myths around labor.
There is no specific cutoff for when you can get an epidural. I’ve even seen someone receive one at 10 cm. Baby was still high, the parent was exhausted, and they wanted rest and pain relief.
A few things do need to happen first:
• You won’t get it in the waiting room
• Usually not in triage
• You’ll need two bags of IV fluids
• The anesthesiologist needs to be available
• You need to be able to hold still for placement
But don’t let anyone pressure you with “don’t miss your chance.”
An epidural is a tool, not a deadline and it’s there for when you decide you want it.
Follow for more evidence-based birth education.
Learn more in our ON DEMAND & IN-PERSON Childbirth Education Classes.

12/18/2025

🍑 Butt clenching during pregnancy. Let’s talk about why it happens and what to do instead.
As your belly grows, the weight often pulls the hips forward. If the back body isn’t strong enough, the glutes start clenching to help you balance. That gripping can limit pelvic mobility and we want the pelvis and sacrum to stay mobile to help make space for baby during birth.
In this video, I’ll show how to back it up and stack it up by strengthening the posterior chain instead of clenching:
• Romanian deadlifts (hip hinge strength)
• Donkey kicks (hamstrings + glutes without gripping)
• Reverse clamshells (strengthening internal rotation that butt clenching often limits)
Try these exercises to help your pelvis feel more mobile, more fluid, and better supported for birth.
Learn more and practice with guidance in our ONLINE & IN-PERSON Prenatal and Postnatal Yoga Classes.

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New York, NY
10023

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+12123622985

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Pregnancy is a unique and wondrous time in life. As a yoga center we help parents and children openly explore the mind, body, and spirit. Using a three-pronged approach to our teaching, our classes address the aches and pains of pregnancy so students feel better each day, we foster a supportive community of friendship, and we integrate childbirth education into our classes to help the mother be more prepared and empowered for labor, delivery and motherhood.

We value: Physical comfort: Highly trained and educated instructors cater to the anatomical, hormonal, and muscular changes which occur normally in the pregnant body by creating sequences which lessen discomfort so students feel better after each class. Community: We start each class with “circle time”, a time where the women introduce themselves, say how far along they are, and discuss any aches and pains they would like to address in class. Pregnancy and postpartum periods carry such enormous physical and emotional changes;and this bonding time creates a springboard for long lasting friendships among students.

Childbirth Education: We interweave childbirth education themes and current birthing trends into our classes. Our intention is that the new mothers will feel more confident and prepared to make conscious, educated decisions during pregnancy, labor, delivery and motherhood.

As a resource center, we provide information and education for new parents as their family expands, offering various workshops and lectures that addresses common issues related to pregnancy, early childhood parenting, family dynamics and alternative healing. We look to create a quiet sacred space and community where you and your family can step out of the busy New York lifestyle to find warmth and comfort.