Prenatal Yoga

Our prenatal yoga has been cancelled.  We are no longer offering Prenatal Yoga at Sunrise Yoga.


Yoga is the best way to stay in shape during pregnancy and prepare for childbirth. By relieving stress and discomfort, yoga is a safe, natural alternative for expectant mothers and fathers to continue their fitness routines throughout their pregnancy. Suitable for all three trimesters of your pregnancy. Expectant fathers are welcome as well.

Gail Teixeira, a certified Prenatal yoga instructor, will be teaching the class.

You can join the class now. There is no need to wait for a new session to start.

You can try out one class and then decide if you want to continue with more classes.

Benefits of Prenatal Yoga

A yoga practice keeps you limber, tones your muscles, and improves your balance and circulation, with little, if any, impact on your joints.

Prenatal yoga helps ward off many of the discomforts of pregnancy by counteracting the effects of pregnancy posture, characterized by a swayed lower back, rounded upper back, tight hamstrings and lax abdominal muscles. It does this by helping you to maintain strength in key muscle groups, such as the lower back.

Yoga is also beneficial because it helps you learn to breathe deeply and relax, which will come in handy as you face the physical demands of labor, birth, and motherhood. In fact, one of the first things you learn in a yoga class is how to breathe fully. The breathing technique known as ujjayi requires you to take in air slowly through your nose, filling your lungs, and exhale completely until your stomach compresses.

Help during pregnancy

Improve strength

Improve strength, flexibility and endurance in all the muscles and surrounding tissues which promotes blood circulation and prepares expectant mothers for the physical demands of labor and childbirth.

Reduce Swelling

Reduce swelling and joint inflammation which is caused by water retention and poor circulation. Yoga promotes circulation and is effective at preventing and reducing swelling around the ankles, feet and hands.

Alleviate Pain

Gail Teixeira

Gail teaches our Prenatal yoga class.

Prevent and alleviate back pain and sciatica by maintaining proper posture. Yoga teaches you how to become aware of proper body alignment. . This can help reduce the degree of pelvic tilt associated with pregnancy and can significantly reduce lower back pain and sciatica. Additionally, there are specific yoga postures that stretch the muscles in the hips and hamstrings, which if tight, can place strain on the lower back.

Create optimal health

Create optimal health, well-being and confidence. The physical, emotional as well as spiritual components of yoga can help reduce pregnancy related anxiety allowing expectant mothers to experience the miracle of childbirth and empowerment of pregnancy.

Aids in digestion

As your baby grows, the intestinal tract gets pushed around which may affect your regularity and cause indigestion. Certain yoga postures can help promote regularity and aid in overall digestive flow.

Babies benefit from Yoga!

During yoga, babies receive increased oxygen and endorphins. The movement of yoga postures also gently massages the baby and creates an inner memory of relaxation. Babies will carry this within them for the rest of their lives!

Help your body adjust

Yoga helps prepare the body for birth and helps you recover afterward. Pregnant women need to be in good shape. With regular yoga practice, you will strengthen and stretch your muscles, preparing your body for birth. You will also improve postural alignment, helping to prevent backache due to the added weight of the baby and larger breasts. Other physical benefits include better circulation and breathing. You do lots of breathing techniques that help you find pockets of breathing space in their lungs that you might not normally utilize.

Meet new friends

It’s not uncommon for a woman to feel isolated during pregnancy, even confused by the changes going on in her body. By attending a prenatal yoga class, you can meet other women who are going through the same life changes you are — mentally, physically and emotionally. Participants get to meet other women. We talk in class, they realize that what’s happening to them is happening to all of them, and they meet friends who are going through the same things. Women have made lifelong friends during pregnancy and childbirth.

Being in a positive, supportive environment with others like you can give you a regular emotional boost and keep you motivated to continue exercising.

You can join the class now. There is no need to wait for a new session to start.

You can try out one class and then decide if you want to continue with more classes.

Help during labour

Reduce fear and anxiety

Fear and anxiety cause the secretion of adrenalin and this causes constriction in the muscles, tiring the body. Yoga helps decrease adrenaline and increases endorphins, the body’s natural painkillers. In “early labour”, practicing simple relaxing postures can help reduce fear and anxiety. During labor, women who practice yoga are more likely to feel comfortable changing positions which can help with “stalled labour” or plateaus. Certain postures in particular like squatting and child’s pose help tremendously as the baby descends through the birth canal.

Breath control

Learning how to do ujjayi breathing primes you for labor and childbirth by training you to stay calm when you need it most. When you’re in pain or afraid, your body produces adrenalin and may decrease the production of oxytocin, a hormone that makes labor progress. A regular yoga practice will help you fight the urge to tighten up when you feel pain, and show you how to relax instead.

When it comes time to ride through the most powerful contractions, Vocal Toning combined with breathing can be a couple of the most valuable tools for the birthing mother. A neuromuscular connection exists between the throat and pelvis. When the throat tightens out of fear or anxiety, this tightness extends all the way down into the pelvis. Vocal Toning teaches you how to keep this neuromuscular connection open creating more internal space, which in turn allows you to ride the contractions, feel in control of your labor and manage your pain effectively.

Muscle control

Use the muscles of the pelvic floor effectively. Squatting combined with kegel exercises during pregnancy can greatly help with your labor. If you are used to working with these muscles, you will find it easier to use them quickly and effectively when it comes time to push. Toning the muscles of the pelvic floor also lessens the chances of tearing, and if there is some tearing, healing will be enhanced.

Centre your mind

Meditation has myriad health benefits, including stress relief and increased mental focus. Through practicing yoga and meditation, you will improve your focus and learn to relax during labour as well as to cope with any stress that arises, whether during pregnancy or after the baby is born.

Help after birth

You are able to resume regular yoga classes and exercise 4-6 weeks after you have given birth. This usually sufficient time for your soft tissues to heal and your body will have begun to return to its pre-pregnancy state. If you have had any surgical procedures during your delivery it is always best to check with your doctor to determine the safe time for you to resume your yoga practice.

Immediately after birth (i.e. the next day) you can begin re-strengthening your perineum and abdominals. Begin gently. Do not strain or stretch these muscle groups. Focus on strengthening.

You can join the class now. There is no need to wait for a new session to start.

You can try out one class and then decide if you want to continue with more classes.