Prenatal and Postnatal Yoga classes at SHIZEN are designed to meet the specific needs of expecting and new moms, and their babies. See the Class Descriptions Page for details on Prenatal Yoga and Postnatal Yoga classes (Yogamoms and Baby Yoga).

In addition to preparing you for pregnancy, birth, and beyond, classes at SHIZEN offer the chance to meet and make friends with other expecting or new moms. Many Prenatal students meet up with their classmates in Postnatal classes!

About Prenatal Yoga

• You may begin from your 14th week.
• For your first class, please arrive 15 minutes early to meet the instructor and fill out some paperwork.
• No special documents from your doctor are needed.
• No prior yoga experience necessary to begin Prenatal Yoga classes; complete beginners are welcome!
• As long as you and your baby are in good health, you may attend class until your due date. Some students even come to class on or after their due date!
• Please wear comfortable clothes for class.
• While we do not recommend eating before regular yoga classes, pregnant women usually need to eat smaller meals more often. If you need to eat before class, please have a light snack, such as yogurt or fruit (but not a big meal!). Be sure to drink plenty of fluids before and after class, too.
• If you feel unwell during class, please stop practicing and relax. Be sure to let the instructor know.
• If you have had any health concerns prior to or during your pregnancy, please be sure to let each instructor know.
• The bathroom is a few steps down the hall. You are free to leave class at any time you need to.

About Postnatal Yoga

Postnatal Yoga classes are for mom and baby. You may attend as soon as you feel well enough; some moms attend from as early as 4 weeks after birth (in case of Caesarean, we recommend waiting a little longer). No prior yoga experience necessary to begin Postnatal yoga classes; complete beginners are welcome!

You and your baby can attend the appropriate Postnatal class until your baby begins walking. Please feel free to consult with the teacher to decide which class is appropriate for you or when you and your baby will “graduate” as that time approaches.

What does my baby do in class?

Baby Yoga—this is a class for both moms and babies of one month or older and a good place to begin for new mothers returning to yoga. In Baby Yoga, a significant part of the class is spent learning gentle baby massage and other techniques to relax your baby. After your baby is relaxed, then time is spent practicing yoga poses to remove fatigue and help you feel more refreshed.

Yogamoms—as your baby and you become more adjusted to your new life together, this class focuses more on yoga for moms to do while caring for their babies. Babies don’t do yoga in this class, mom does! If your baby needs attention, you can stop your practice and attend to your baby. Some moms do yoga while holding their babies; others sit in easy relaxation poses and nurse. We try to make moms and babies feel as comfortable as possible. Recommended for moms with babies 3 months to crawling of any level yoga experience.

Hai-hai Yoga- Moms with babies who sit well on their own or are starting to crawl are welcome in this class which continues to address the needs of new moms.(Moms with crawling babies can continue until baby begins to walk.) Focusing on strength, balance, and relaxation, this class continues to help mom develop her yoga practice and remain centered. Nursing, diaper-changing, and rocking the baby are also permitted in class. As babies are more active, pair work for moms may also a part of this yoga practice to enable moms to work together for the safety of their babies and themselves. Any level of yoga experience welcome.

Preparing for Postnatal Yoga classes:

• Please bring a change of clothes for your baby, diapers, and a drink (breast or bottle that does not spill) .
• Please also bring a towel for your baby to lie on during class. We have thick blankets to put under your baby, but request you to bring one to protect the studio’s blankets. If the studio’s blanket gets soiled, please be sure to let the instructor know after class.
• You are welcome to breastfeed during class.
• You may change your baby’s diaper during class too; please take diapers and trash home.
• As your baby grows older, you may want to bring a toy or two; however, please refrain from bringing noisy toys.
• Please be aware of where your baby is, and maintain responsibility for your baby during class.
• Baby Yoga: Please see the class description for preparing for Baby Yoga (massage oil, dish, and waterproof sheet needed.)
• If possible, please bring your baby to class in a sling or baby carrier. Stroller parking is limited, please refrain from blocking neighboring doors.
• Please arrive 15 minutes before your first class to meet the instructor and fill out some paperwork.