Prenatal Yoga Center, New York, NY (2026)

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 integrat

e 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.

08/07/2026

We talk a lot about internal rotation of the legs and pelvis being helpful for birth — especially during pushing. But here’s the part that often gets skipped:

So many pregnant bodies are actually prone to external rotation. Tight glutes. Tight piriformis. A tight posterior pelvic floor.

So how is your body supposed to access internal rotation when it needs to, if that range isn’t available to begin with?

When the hips are locked into external rotation with tight glutes and pelvic floor muscles, that internal range gets restricted right where you need it most — during the pushing stage, when your baby is navigating through the pelvis.

This is exactly why we build hip mobility work into every phase of prenatal yoga. Not just as a “labor prep” add-on at the end, but as an ongoing practice from the beginning.

In this video, we walk through our go-to poses for unlocking internal rotation:

* Knee on block — gently loads the hip into internal rotation without straining the joint
* Windshield wiper — dynamic movement through both internal and external rotation to build range in both directions
* 90/90 — a classic hip mobility position that isolates internal rotation on one side while stretching external rotators on the other
* Standing hip rotation lunge — this exercise targets hip internal rotation on the stationary leg while the pelvis rotates around the fixed foot and lower leg.
* Kickstand RDL — builds strength and control through the hip and glute in a rotated stance while also similar to the standing hip rotation lunge, creates internal rotation in the pelvis and helps lengthen the posterior pelvic floor muscles
* Deb’s Pyramid — a signature PYC sequence that layers several of these movements together for a full hip-opening flow. Focus on widening the sit bones to help lengthen the pelvic floor muscles
* Seated figure 4 — a grounded stretch that directly targets the piriformis and glutes, the exact muscles that tend to restrict internal rotation

Want to work through this full sequence with us in real time? Join us in the studio or virtually for a prenatal yoga class today!

08/04/2026

It’s 2am. You’ve been up since your fourth bathroom trip. You’re doing the pregnant-person death shuffle back to bed for what feels like the seventeenth time tonight. 😩🚽

If you know, you know.

Nobody warns you that “just growing a human” comes with a nightly cardio routine you never signed up for.

Here’s actually why it’s happening:

During pregnancy, progesterone — a key hormone — relaxes smooth muscle tissue throughout the body, including the bladder wall. A more relaxed bladder simply can’t hold as much before triggering the urge to go. And when you lie down to sleep, fluids that accumulated in your body during the day get reabsorbed into the bloodstream, processed by the kidneys, and sent straight to that already-overworked bladder. The result? A predictable 2am wake-up call. And a 3am one. And a 4am one.

But here’s the silver lining nobody mentions:

Those groggy, half-asleep shuffles to the bathroom are actually doing something for you. Staying upright and moving — even for 10 shuffling steps — uses gravity and gentle pelvic movement that your body will quietly thank you for during labor.

So next time you’re stumbling back to bed at 3am, know that your body is practicing for the big day.

One exhausted trip at a time. 🤍

Need a space to actually rest, connect, and laugh with other pregnant people who get it? Join us at PYC for our IN PERSON or VIRTUAL classes. We’ll see you there!

07/24/2026

This isn’t just a squat for the sake of squatting.

This is birth prep.

When you understand what’s happening in the pelvis — how the pelvic outlet opens, how soft tissue responds, how fetal positioning is influenced by the way a body moves — everything about how you teach this pose changes.

Most prenatal yoga trainings teach you which poses to do and which to avoid. The PYC Method teaches you the anatomy and physiology behind every single thing you put in front of a pregnant student. So you’re not following a checklist — you’re making informed decisions in real time.

That’s the difference between knowing what to teach and knowing why.

This isn’t just about earning a certification. It’s about becoming the kind of teacher who can educate, empower, and support students during one of the most transformative times of their lives.

⚡ Early Bird pricing for our Early Fall teacher training ends August 1 — $1,450 (save $150) Link in bio.

07/20/2026

Let’s talk about why we linger here.

Savasana isn’t just “the nap pose”! For a pregnant body, extended rest (usually on your left side or well-propped in a supported semi-reclined position) does real physiological work. It’s when your nervous system shifts out of sympathetic “go” mode and into parasympathetic rest-and-digest, which lowers cortisol and blood pressure.

That matters because high stress hormones can actually work against labor progress later on. Your body needs to know how to downshift on command. A longer hold also gives relaxin (the hormone loosening your joints and ligaments right now) time to do its job without you fighting gravity or muscle tension.

Think of this pose as practice: if you can find stillness and surrender here, you’re building the same skill you’ll lean on during early labor rest periods between contractions.

And yes, there’s no doubt that reality can be a rude awakening when we’ve finally found some peace in a long savasana.

Come find your savasana with us. Whether IN PERSON or ONLINE , our Prenatal Yoga classes are designed to give to help you to slow down, tune in, and give your body exactly what it needs right now.

07/15/2026

✨BIRTH NOT REQUIRED! ✨

About a year after my second child was born, I ran into an old yoga buddy of mine on the street. It was nice to quickly catch up on each other’s lives.

After I told him about the birth of my daughter, he laughed and said “Wow- 2 kids now! You can officially call yourself a prenatal yoga teacher!” I smiled and nodded and walked away slightly pi**ed.

What?! I wasn’t a prenatal yoga teacher before I birthed my children? Was the decade I had already spent teaching prenatal yoga not “real” because I wasn’t a mother?

While I am sure my peer didn’t mean to offend me by his comment, the truth is, I had heard this same sentiment plenty before.

Having been a dancer, I happen to be a very supple and mobile person. I rarely experience tight hamstrings, but that doesn’t stop me from teaching a tighter bodied person.

Skill, knowledge, empathy and really looking at my students and their bodies has afforded me the ability to teach a wide range of bodies, not just the ones with a shared experience.

Why am I telling you all this?

Childbirth is not a prerequisite to being a skilled, compassionate and capable prenatal yoga teacher.

If the idea of making a difference in the lives of your pregnant student excites you then you can be a prenatal yoga teacher.

If you want to help provide comfort and ease to your pregnant students, then you can be a prenatal yoga teacher

If you want to learn how the anatomy and physiology of the pregnant body can lead to a more functional birth, then you can be a prenatal yoga teacher.

If you want to empower the pregnant community to take agency and autonomy over their pregnancies, then you can be a prenatal yoga teacher.

You CAN be a prenatal yoga teacher and I am here to help you fulfill that desire.

Join me for the PYC 85 hour Prenatal Yoga Teacher Training. It will help you help more students, which is WHY we do this work in the first place.

✨ONLINE : Sept 17-20 & Oct 15-18
✨ONLINE: Nov 5-8 & Dec 3-6

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07/14/2026

The Third Trimester in a Nutshell 😅

That simultaneous kick to the ribs, bladder, and lungs? A whole sport. And if it feels like your organs are playing musical chairs in there…you’re not wrong.

Here’s what’s actually happening inside your body right now:
As your baby grows, your uterus expands upward and outward, and your organs genuinely have nowhere to go but out of the way.

🫁 Your lungs get compressed upward, which is why even climbing a flight of stairs can leave you breathless. Your diaphragm shifts up by as much as 4cm to make room.

🫀 Your heart actually shifts position and increases its output by up to 50% during pregnancy to keep up with the demand of a growing baby.

🤢 Your stomach gets pushed upward and to the side. Say hello to heartburn and that “full after three bites” feeling.

🚽 Your bladder gets compressed downward which explains the approximately 47 bathroom trips a day.

🦴 Your intestines get pushed to the sides and back, which can slow digestion and contribute to bloating and constipation.

Your body is doing something genuinely extraordinary. It is making room - reorganizing itself from the inside out - to grow and house a whole human being.

So the next time you get a heel to the ribs at 2am, remember: your baby is literally surrounded by a body that rearranged itself entirely for them.

How are you feeling in your third trimester right now? Tell us below. 👇

Address

New York, NY
10023

Telephone

+12123622985

Website

http://www.prenatalyogacenter.com/

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