Still Wondering if This Class Is Right for You?

You are welcome to begin attending at any point during pregnancy.

Some people join shortly after discovering they are pregnant, while others begin later in the second or third trimester. The practices offered in class are adaptable and supportive throughout the entire course of pregnancy.

Many healthcare providers recommend beginning a new fitness routine after your first prenatal appointment, once pregnancy has been confirmed and you’ve had an opportunity to review any individual considerations with your provider.¹

If you were already active before pregnancy, continuing gentle movement is generally encouraged and can support comfort, circulation, and overall wellbeing during pregnancy.

Postpartum Yoga with Baby is designed for mothers during the first year after birth.

Many parents begin attending once they have received medical clearance for exercise and their baby’s umbilical cord stump has healed. Every recovery timeline is different, and you are welcome to begin whenever it feels supportive for you.

That is completely normal and expected.

Babies are welcome to sleep, feed, be held, move around, or play during class. Early in life babies are naturally symbiotic with their caregiver, so the environment is designed to support both parent and baby together.

You never need to apologize for caring for your baby in whatever way they need in that moment. Feeding, soothing, and holding your baby are all part of the natural rhythm of the class.

Babies participate simply by being present.

Sometimes they sleep through class. Other times they watch, stretch, vocalize, or rest nearby on a blanket. Parents may also hold their baby or wear them in a carrier.

At times we may also include simple practices to share with your baby, such as gentle infant massage techniques, songs, and movement that support bonding and early development.

As a mother myself, I schedule these classes during weekday hours when this is my professional work.

Many healthcare and support services for mothers—such as pelvic health physical therapy, lactation care, and other providers—also primarily operate during the week.

For those who need weekend support, I offer private one-on-one sessions on weekends by appointment, and I’m also happy to schedule private group sessions when there is enough interest.

I currently offer one evening gathering each week—a Women’s Circle in Boulder.

For movement classes, I intentionally prefer daytime offerings. Gentle movement during the day tends to support the body’s natural rhythms more effectively than stimulating activity late in the evening.

Research has shown that vigorous or stimulating exercise close to bedtime can interfere with sleep onset and sleep quality for some individuals.² Because rest is especially important for mothers during pregnancy and postpartum, I prioritize class times that better support the body’s natural daily rhythm.

References

¹ American College of Obstetricians and Gynecologists (ACOG). Physical Activity and Exercise During Pregnancy and the Postpartum Period. Committee Opinion No. 804.

² Stutz J., Eiholzer R., Spengler C. (2019). Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta-Analysis. Sports Medicine.

Life with pregnancy and a new baby can be unpredictable, and sometimes attending class simply isn’t possible.

Membership is structured similarly to most yoga studios, gyms, and wellness memberships. Classes are offered as part of a monthly program, and missed classes do not roll over into future months.

When you join the membership, your space in class is reserved each week. Just as appointments with healthcare providers reserve time for your care, this structure helps ensure that small classes remain sustainable.

Many members find that placing class on their calendar each week helps them prioritize their own wellbeing—even on days when motivation is low or life feels busy. With a new baby, this small commitment can often provide the encouragement needed to step outside the house, move the body, and connect with other mothers.

Because class sizes are intentionally small and membership reserves your space each week, make-up classes are generally not offered.

This approach is similar to most studio memberships and wellness programs, where unused classes do not roll over to the following month.

The membership model helps sustain small, supportive classes while encouraging a steady rhythm of practice, which is where the greatest benefits of yoga and movement tend to unfold.

Most yoga studios operate on a high-volume class model, offering many classes each day across multiple teachers. These classes sustain one another financially, and many studios also rely on teacher trainings and other programs to cover overhead costs.

Because teachers are typically paid a standardized rate per class or per student, this model often undervalues specialized instruction and makes it difficult to offer smaller, more personalized classes.

Sacred Window Yoga is intentionally different.

These classes are small, specialized, and designed to provide individualized guidance and education for pregnancy and postpartum recovery. They are led by a teacher with over 25 years of yoga practice and more than a decade of experience teaching prenatal and postpartum students in Boulder County.

Rather than focusing on high-volume fitness classes, the emphasis here is on thoughtful movement, pelvic health awareness, and meaningful support during pregnancy and early motherhood.

Please bring a yoga mat and water. Comfortable clothing that allows you to move easily is recommended.

For the postpartum class, you may also wish to bring a blanket for your baby and any items you typically carry when leaving the house with your little one.