Pre + Postnatal

Pre + Postnatal

While students certainly don't need to "give up" their yoga practice during pregnancy, dedicated Prenatal classes are designed to help you navigate the many physical and mental changes you're experiencing. The goal of Citizen's Prenatal is to equip each student with the physical capabilities, conscious breathing techniques, confidence, and self-trust for their ideal childbirth experience. You'll learn safe modifications for each trimester while creating a deeper, more compassionate connection with your body.

Postnatal classes aim to help new parents rebuild their yoga practice in a way that creates a healthy postpartum body and a peaceful mind. These healing experiences are an opportunity to bring awareness and movement into your body while you recover from childbirth. Not sure whether you're ready to start practicing again? Most women wait to begin any sort of flowing movement until after they're cleared by a doctor, though you may crave gentle upper body stretches, restorative postures, and stress-relieving pranayama techniques before then. Check in with your body before any practice, and consult with your doctor if you have any concerns.

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Pre + Postnatal
  • Prenatal: Glute Strength + Stability with Kacee

    Video is a perfect leg and glute strengthening, pelvis stabilizing practice for all trimesters of pregnancy and beyond. A mix of warrior poses and standing forward folds will leave you feeling strong and grounded.

    Props: 2 Blocks, blanket (Resistance band is optional)
    Intensity Level: 💦💦💦

  • Prenatal: Alleviating Breast Tenderness

    Kacee guides you through a 2nd Trimester flow with gentle movements curated to target breast tenderness.

    Class Format: Pre + Postnatal
    Suggested Props: 2 blocks
    Sweat Level: 💦 __ __ __
    Pivotal Pose: Headstand
    Physical Focus: Chest, upper body, core
    Mental Focus: Nourish and support

  • Prenatal: Easing Morning Sickness

    Kacee guides you through a 1st Trimester flow with gentle movements designed to ease morning sickness and restore energy levels.

    Class Format: Pre + Postnatal
    Suggested Props: 2 blocks
    Sweat Level: 💦 __ __ __
    Pivotal Pose: Ustrasana (Camel), Setu Bandha Sarvangasana (Bridge)
    Physical Focus: Hams...

  • Prenatal + Postpartum Flow with Dayle

    Dayle is back with another express flow for pregnant individuals or those who are postpartum. Dayle focuses on opening the heart and the shoulders while gently awakening the pelvic floor muscles. You'll need two blocks.

  • Postpartum Flow with Dayle

    Dayle offers a quick flow which is great for postpartum women or anyone looking to squeeze some movement into their day. This flow focuses on strengthening the core + the upper body while opening and expanding the hips and the quadriceps. Two blocks and a blanket are optional.

  • Prenatal: Embodying the Goddess with Dayle

    Dayle works through a practice tailored towards working with divine feminine energy. This flow is especially geared towards those who are pregnant or those who are postpartum. In this 30 minute flow, you will gently open the hips while expanding and strengthening the lower body. Grab two blocks t...

  • Prenatal: Energizing Flow with Dayle

    Join Dayle in this guided prenatal flow. Safe for new mommas introducing postnatal practices back into their daily routine. If you have a few blocks at home, grab them for some added support.

  • Prenatal: Find Peace with Dayle

    A great flow if you are wanting to take things a little easier in your practice. Great for right before bed.

  • Prenatal With Rachel

    You'll need two blocks and a nearby wall for this 60 minute prenatal practice that focuses on building strength, abdominal toning and mobility with an emphasis on breath

  • Postnatal: Mom + Baby Flow with Dayle

    Postnatal practice. This is for women that have been approved by their doctor for exercise. If you are looking to also practice with your new baby!

  • Prenatal Pranayama with Rachel

    In this video you will work on three safe for pregnancy, grounding and calming pranayamas. Be sure you have a flat and even place to sit for this pranayama, or use 2 blocks and a blanket for a supported hero's pose.

  • Prenatal: Gentle + Grounded Flow with Rachel

    Facilitate relaxation and calm your nervous system with this accessible, no experience necessary yoga flow designed for relieving common pregnancy aches and pains. You will need two blocks, a blanket and a bolster or pillow.

  • Prenatal: Safe Core with Rachel

    Navigating core strength exercises can be tricky and confusing during pregnancy - in this video you will have a sequence focused on SAFE and effective prenatal core. Be sure to grab your weight and 2 blocks and be prepared to break a little sweat!