Join us for a practice specifically designed for the journey of pregnancy. Linking yoga postures with the breath brings awareness to the mind, body and spirit, and a new way to connect with your baby. Yoga strengthens the uterus and pelvic muscles, improves circulation, aids in digestion, and increases overall comfort.    $72 for 6 class pack ($12/ class) or $14 drop-in. First class is free. Class on/after your due date is free!

Meet our instructors

Laura Cooper   Laura has had a personal study of yoga for over 15 years and now, as a certified teacher, dedicates herself to guiding others through gentle and invigorating yoga sessions that hone the body and the mind, and also lift the spirit. Laura studied the art and practice of Hatha and Iyengar yoga at The Chicago Yoga Center under Suddha Weixler in 2007. Her professional experience consists of teaching meditation and relaxation at the Lincoln Park Community Shelter in Chicago, IL. In the Portland area, Laura has taught yoga and meditation to homeless youth through the Street Yoga Project. She also facilitated yoga sessions at Alive MMA, guiding martial artists through gentle realignment with yogic breath. When pregnant with her first child in 2009, Laura began teaching prenatal yoga at Alma Midwifery, where she discovered a true calling. Doing yoga with mamas, babies, and families is Laura’s honor and passion. She has learned first hand the true effectiveness of how yoga aids the birthing process. Laura looks forward to following and sharing her passion for yoga, breath, and self-awareness. Laura invites all levels of practitioners into her classes as she is able to adapt easily for varying needs. When not practicing yoga, Laura is a full-time mama of two small boys who enjoys playing music with her husband, reading stupidly long novels, writing poetry, bicycling, eating rich foods, talking with friends, enjoying silliness, sunshine, and rain puddles.

Fawn Williams Nance

In pregnancy, Fawn especially loved the benefit of clarity from daily yoga. During labor and delivery, she was able to call upon the qualities of patience, resilience, not only physical strength, but also the quiet strength that comes from letting go– all qualities cultivated through her yoga practice. She was Certified in 2008, and has been teaching group classes and private lessons since then. Fawn loves teaching in non-traditional spaces, and has taught at a former church, a warehouse, a rooftop, in a park, and internationally live via Skype. Currently Fawn manages Shine Yoga, where she continues her education in therapeutics. Fawn firmly believes that we can get healthier as we grow older. www.yogawithfawn.com

 Nurture and honor yourself, as you move through and beyond the fourth trimester.  This therapeutic class will offer gentle movement to reconnect to abdominal muscles, build stability in the back and SI joint, create spaciousness in the shoulders and neck, realign the uterus and internal organs, strengthen the pelvic floor, and balance the endocrine system.

We adjust to changes in our bodies with a practice of love and gratitude for all they have done and continue to do for us and our little ones.  This practice includes breath awareness, guided meditation, and restful, restorative postures.  Take just an hour and a half for yourself, (or gift someone special) to move, breathe, relax and renew.  Calm breath, calm mind, calmer mama and child.

It is generally recommmended that you can begin 6 weeks after a vaginal birth, or 8 weeks after a caesarean.  Check with your midwife or health care provider with questions.

Taught by Heather Stoken.

“ I have been teaching yoga since 2007. Soon after becoming a Yoga teacher I began studying pre and post natal yoga as well as the Tupler Technique. My yoga philosophy is alignment based and centered in relaxation and pelvic health for postpartum women. I love to celebrate the strength, intuition joy and beauty of motherhood.  When not teaching Yoga I spend my time reading, gardening, painting and playing with my son and husband.”

 

Taught by Eve Bernfeld, M.A., M.AmSAT, Certified Alexander Technique Teacher
Intended for women in their second and third trimesters
Pre-registration Required (email eve@evebernfeld.com or call 503-915-7400)
Limit of 6 students, so register soon!

How we move and how we think can determine how we deal with pregnancy, birth and new parenthood. Join a community of explorers bringing awareness and intelligence to how we use our bodies with the help of the Alexander Technique. In the course of the six-week class, we will improve coordination, balance and breathing, and prevent or improve back pain. We will also learn specific activities to help facilitate optimal fetal positioning, each stage of labor, and the challenges of new parenthood.

Eve Bernfeld is an AmSAT Certified Teacher of the Alexander Technique. She graduated from the Oregon Center for the Alexander Technique after three years of study and 1600+ hands-on hours. She went on to complete a post-graduate course in London (recognized by Doula UK) on the Alexander Technique applied to Pregnancy and Childbirth. Eve teaches private lessons and classes to people from all walks of life, but specializes in working with women during pregnancy, parenthood, and infertility.

Join Katherine Stewart for this six week movement for labor and birth series where you will learn how the position of your baby can affect your labor and birth and what types of movements and exercises you can do right now to give you and your baby the best possible chance at a smooth delivery. You will learn stretches and exercises to help release, balance and properly strengthen your muscles. Learn about abdominal diastasis and how to safely work your abdominal muscles before birth and how to strengthen them again afterwards. Understand the role of your pelvic floor in achieving optimal fetal positioning and it’s many other functions and what you can do to maintain and support these functions during pregnancy and beyond. Moving is key to coping through normal labor and it is essential to helping your baby get into a good position to keep labor progressing. The way to do that in labor is to start moving now and keep moving and building strength correctly throughout your pregnancy and connecting with your changing body. We will utilize prenatal pilates, yoga and other exercises to help develop core strength, flexibility, and endurance to keep your body feeling healthy, strong and mobile.
Registration is required. Register at www.inannadoulacare.com. For questions, call Katherine 503-309-8577. $75 for the series.

A gentle, energizing flow of dance, yoga and strengthening movements infused with powerful, uplifting affirmations that center the mind and body. Each session of Prenatal Inten-Sati (“Inten” intentional “Sati” mindfulness) supports health and well-being throughout pregnancy while preparing the body and spirit for childbirth and motherhood.

The class is led by Alison Conte, a certified nurse midwife and fitness instructor, prenatal fitness educator, and Inten-Sati leader. Contact Alison at alison.satilife@gmail.com for more information or just come on by! Class is free for Alma clients, $10 drop in rate. All women welcome! Please wear comfortable, breathable clothing.

Ease low and upper back aches and pain, and connect to a deeper root of your being with this mind-body approach to back pain. We’ll explore basic stretching and strengthening exercises, ergonomics, visualization and a little bit of dance to support your body during pregnancy, breastfeeding and beyond. Register with Carolyn at (206) 818-9344 or carolynshauck@gmail.com. For more information visit tailbonesandtadpoles.wordpress.com.