SIX WEEK LONG
PRENATAL YOGA SERIES

11/10 - 12/15

Sunday Mornings | With Azy

10:30AM - 11:30AM

This six-week series is designed to support expecting and postpartum families through gentle, restorative yoga practices tailored to the physical and emotional needs of each phase. Whether you're preparing for childbirth or navigating postpartum recovery, the series provides a safe space to build strength, reduce stress, and foster mindfulness.

This series welcomes all experience levels, offering a nurturing, inclusive environment to stretch, strengthen, and connect as families navigate pregnancy and postpartum life.

Each class offers:

Gentle Movement for Strength and Stretch:

Focus on incorporating gentle yet effective movements to stretch key muscle groups and strengthen areas of the body impacted by pregnancy. Expect gentle flows that promote flexibility, alleviate discomfort, and safely engage the core, pelvic floor, and back muscles.

Prenatal Support:

Sessions designed to ease common pregnancy discomforts, such as lower back pain and swollen joints, while also fostering relaxation through breath-work and mindful movement to prepare body and mind for labor.

Postpartum Care:

Movements that help rebuild core strength, relieve tension in the shoulders and neck, and promote overall recovery. Gentle yoga will be combined with restorative poses to support the healing process.

What to Bring: Your usual yoga equipment and attire. A mat will be necessary, but we have a few to borrow if you do not have one. All other equipment will be provided. It is recommended you have a water bottle to hydrate

Cost: $240 for the entire six-week series ($40 per session)

Prior registration is necessary for the series, drop-ins are not permitted.

The series cost is for all six classes, paid in advance. Please note that missed classes are not refundable or transferable.

Partner Participation: Partners are encouraged to attend at no additional cost

Partners do not need to register in advance and are welcome to participate in as many classes as they would like.

What to Expect:

Six-Week Prenatal Yoga Series Curriculum:

Note: This series is led by a certified yoga instructor, not a medical professional. It is designed to offer gentle support through movement and mindfulness, but it is not a substitute for medical advice. Please consult with your healthcare provider before participating.

Week 1: Grounding & Connecting

Focus: Introductions, foundational movements, and breath awareness.
Content:
- Overview of the series and introductions.
- Gentle warm-ups to connect with breath and body.
- Basic poses focusing on grounding, gentle stretching, and pelvic floor engagement (great for prenatal & postpartum)
- Discussion on mindfulness and body awareness during pregnancy.

Week 2: Relieving Discomforts

Focus: Alleviating common pregnancy and postpartum discomforts.
Content:
- Yoga postures to relieve lower back pain, swollen joints, and hip tension.
- Gentle flows incorporating hip openers, back stretches, and shoulder/neck relief.
- Breath-work for relaxation and pain management.

Week 3: Strength & Stability

Focus: Building strength in key areas impacted by pregnancy.
Content:
- Yoga sequences to strengthen core muscles, legs, and back.
- Pelvic floor exercises integrated into yoga flows.
- Emphasis on stability through balance poses and gentle strength-building movements.

Week 4: Gentle Movement & Mindfulness

Focus: Relaxation, breath-work, and gentle movement.
Content:
- Gentle yoga poses to encourage flexibility and stress relief.
- Emphasis on mindfulness practices to foster relaxation and inner calm.
- Guided breath-work to enhance focus and reduce stress.

Week 5: Postpartum Recovery

Focus: Gentle movements for postpartum healing.
Content:
- Restorative yoga practices to rebuild core strength, alleviate tension, and support healing.
- Gentle stretches for shoulders, neck, and hips to release tension from breastfeeding or carrying the baby.
- Breath-work for relaxation and grounding.

Week 6: Rest & Restore

Focus: Full-body relaxation and mindfulness.
Content:
- A restorative yoga session focusing on deep relaxation, gentle stretching, and mindfulness.
- Emphasis on self-care practices to integrate yoga into daily life post-series.
- Closing circle to reflect on the series and share experiences.

Azy Pournaderi

Azy is the owner of Upstairs Yoga and a dedicated yoga instructor with a passion for creating inclusive, nurturing spaces. Currently expecting herself, she brings a unique and empathetic perspective to her teaching, guiding students through gentle, restorative practices designed to support both physical and emotional well-being during pregnancy.

SIX WEEK LONG PRENATAL YOGA SERIES