Grounded and Growing with UDYC: A 5-Week Pre & Postnatal Yoga Journey
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Next Series Start Date: Every other Sunday, 1 - 2:15PM, March 30 - May 25
Class Length: 1.25 hour each
Price: $300 (15% discount auto-applied for members at checkout)
About the Program:
This 5-session yoga series is designed to nurture your body, mind, and spirit through pregnancy and postpartum recovery. Each week features a new theme to support your birthing journey, movement for strength and flexibility, and breathwork for labor and beyond.
Open to all stages of pregnancy and postpartum recovery
Led by Registered Prenatal Yoga Teachers (RPYT)
No heated classes - comfortable, soothing environment
Props provided (blocks, bolsters, blankets, straps, rugs)
We welcome all bodies, identities, and abilities into our space. No yoga experience necessary! This is a community-focused class, offering a space to connect with others on a similar journey.
March 30 - Session 1: Ground and Connect
Theme: Foundations for Pregnancy and Birth
Gentle grounding poses to cultivate balance and stability
Breathwork to create calm and confidence during pregnancy and labor
Focus on pelvic awareness and gentle core support
Discussion: Introductions and community-building
Takeaway: Establishing a supportive foundation for your changing body and preparing for labor through connection and mindfulness.
April 13 - Session 2: Strength and Softness
Theme: Building Strength and Surrendering to the Flow
Safe strength-building movements for endurance and support
Hip-openers and pelvic mobility exercises to prepare for birth and recovery
Using props to modify poses and avoid strain
Discussion: How to balance strength with surrender
Takeaway: Learning to build resilience and relaxation - both necessary for birth and postpartum recovery.
April 27 - Session 3: Breath and Rhythm
Theme: The Power of Breath for Labor and Beyond
Guided breathwork for pain management and relaxation
Movements to release tension in the spine, shoulders and hips
Toning practices to support the birthing process
Discussion: Using the breath as a tool for calm and control
Takeaway: Understanding how breathwork supports labor, postpartum healing, and emotional well-being.
May 11 - Session 4: Rest and Restore
Theme: Deep Relaxation and Body Awareness
Restorative poses using bolsters, blankets, blocks, straps, and props
Guided meditation for stress relief
Gentle stretching and lymphatic flow movement for circulation
Discussion: The Fourth Trimester - Supporting Yourself Postpartum
Takeaway: Learning how deep rest is essential for birth recovery and long-term wellness.
May 25 - Session 5: Embrace the Journey
Theme: Preparing for Birth and Life Beyond
Creating a personal movement and breath ritual for birth
Partner yoga options (bring a support person!)
Reflection circle - sharing experiences and celebrating the journey
Community Q&A: Resources for postpartum and parenthood [DC Birth Doulas]
Takeaway: Feeling strong, prepared, and supported for birth and postpartum recovery - mind, body, and spirit.
Join Our Community!
Beyond movement, this series is about connection, support, and self-care during and after pregnancy. Whether you're in your first trimester, final weeks, or already postpartum, you’ll find exciting new ways to embrace your body.
Location: Up Dog Yoga Community
Next Series Start Date: Every other Sunday, 1 - 2:15PM, March 30 - May 25
Class Length: 1.25 hour each
Questions? Reach out! We’re here to support you.
