Please check out our Matrika Prenatal Website for all our fertility, pregnancy and postpartum classes, workshops and services.
All prenatal yoga classes are offered on an ongoing basis and you can start at any time.
7:00-8:00 pm Seated Meditation at YOGA MATRIKA (2nd & 4th Thursdays)
[Note: this is not specifically a pregnancy class, but meditation is a safe and relaxing practice for women during pregnancy. A great class to share with a friend, partner or husband during your pregnancy!]
Pay online and enroll HERE.
- Gentle movements improve posture so that you carry baby correctly and prevent backache
- Improved circulation mean less varicose veins, hemorrhoids and fluid retention
- Relieve fatigue
- Alleviate minor discomforts such as heartburn, pain in hip joints and ribs, muscle cramps and headaches
- Strengthen the body and learn poses that you can use during labor for comfort
- Learn pelvic floor exercises and other techniques for strengthening your body for birth
- Stay toned and fit during pregnancy. Fit moms recover faster from birthing.
- Balance mood and learn to center body and mind
- Connect deeply with your baby before they are born
- Meet other expectant mothers
- Be a part of a supportive community
- Have fun!
- Take the time to be quiet during this pregnancy
- Access your own strength
- Become aware of your fears and learn to work with yourself, your baby and your care providers with confidence
- Know yourself and be better equipped to communicate your needs and desires to your birth partner, care providers and family
- Create a sacred and special time to relax, hope and dream
We do not expect prenatal yoga students to have any experience with yoga. Our prenatal yoga classes are appropriate for women in all weeks of pregnancy. Although each instructor has their own style and may provide a different emphasis or tone to their class, all classes include some stretching and breathing exercises, some asana (yoga poses) that will tone and strengthen the body and relaxation. There is no wrong way to do yoga and the more often you practice, the more familiar you will become with the poses. As you become more familiar with the poses and exercises, then you can turn your focus inward. Although some poses may be challenging and you will feel the stretches as you create greater flexibility in your body, you should never feel pain in a yoga class. This is true in any yoga class and not just prenatal yoga! If you are ever uncomfortable or have questions, your instructor can help you modify a pose or answer any questions that you might have. Our classes are intimate and non-competitive so you can receive personalized attention from well-trained instructors.
Our classes are not just gentle yoga classes modified for pregnancy. Our prenatal programs are designed specifically for pregnancy and we use yoga to prepare for birth and for being a mother. Labor, birth and mothering a newborn are not easy tasks. The focus, strength and awareness that you learn in prenatal yoga classes will give you the skills you need to meet these tasks with confidence. We support one another and the entire Matrika community is here for you now and after you have your baby.
11:00 to noon Little Om Play Group
Adults with infant 9-months to toddler 2-years
Class starts SEPTEMBER 10, 2012. Class is ongoing and you can start at any time
10:45 to 11:30 am Mom & Baby Yoga/Infant
Mothers or female care givers (this is a women only class) with infants from 4 weeks to one year.
Class starts SEPTEMBER 5, 2012. Class is ongoing and you can start any time
10:30 to 11:45 am Mom and Baby Yoga/Infant
Class is ongoing and you can start any time
Already have a class package? Register Online HERE.
Matrika Mom & Baby Yoga Class Tuition
Your first class at Yoga Matrika is $5
Single Mom & Baby Class $10
[Valid for 12-months from date of purchase]
7-Class Package $70
[Valid for ALL classes at Yoga Matrika for 12-months from date of purchase]
Mom & Baby Yoga
This is a yoga class for moms to share with infants up to one year of age. Toddlers and older children are welcome, but the yoga activities will focus on yoga for babies (gentle stretches, songs and playful movements). Yoga for moms is postnatal appropriate and we will always offer modifications for moms who have had surgical birth or need a more gentle practice for any reason. This is a breastfeeding supportive environment and we support all mothers, no matter how you choose to feed your baby, in feeding baby on demand.
This is a class for moms and babies between 9-months (active crawling, cruising and early walking) and approximately 18-months. The yoga poses for baby are more active and there is less time and attention given to yoga for mom. Classes are 30-minutes and are a beautiful activity for moms and pre-toddlers and young toddlers to share. We schedule the class back to back with Mom and Baby yoga so you can catch up with all the other Matrika Mammas and babes in between classes. Moms, if you are looking for a class with more yoga for you, we highly recommend finding a way to take an adult yoga class on your own. If you need a recommendation for where to start, just give Sharon a call (412) 855-5692 or ask Rachel during class.
You should wear comfortable clothing that you can move and stretch in. We practice in bare feet. You will want to bring everything you need to feed baby, diapers, a receiving blanket and any toys or snacks that you need to keep older babies and toddlers happy and comfortable. For your own comfort, please bring a yoga mat and a water bottle. You should bring a towel and burp cloths to pick up spills and thrills.
Mom & Baby Yoga Benefits
- Increased strength, energy and endurance for mom
- Recover physically & emotionally from pregnancy and childbirth
- Stabilize strength in pelvic floor and abdominals
- Learn yoga techniques to calm and delight baby
- Bond with your baby and share an activity that brings you both increased health and happiness
- Network with other new moms and share ideas, resources and support. Make new friends too!
- Reduce anxiety, stress and some of the aches and pains of motherhood: sore shoulders, back and neck especially
- Learn ways to cope when you feel overwhelmed and exhausted
You love yoga and now you want to make it a part of your child’s life too. We are delighted that this is the case and we have a few things to keep in mind that will help you and your child enjoy the experience.
Keep an Open Mind
We find that it takes a couple of visits to the studio for children (ok, it’s actually true for adults too!) to understand what the activity is and what is expected of them. You might find that your child acts bored or is not interested in doing yoga. The way that babies and children enjoy yoga classes may be different from the way that you enjoy them. What we know is that, over time, sharing yoga together with your child creates beautiful memories and is time that you will cherish forever.
Prepare for Class
As much as possible, make sure that you and baby have had a snack and are wearing comfortable clothing. Try to leave enough time to get the studio so that there isn’t a lot of stress before class. Bring your little ones favorite toy or comfort item and some snacks as appropriate. Bring a receiving blanket for newborns and pre-crawling infants and a change of clothing and more diapering supplies than you think you need. For young children, after the first class, make sure that you talk with them about it and start talking about it again a few days before class—–remind them of the teacher’s name, another child’s name or some feature of class that they remember (a story, a sound or ritual).
Enjoy the Moment
When we release our expectations, we can enjoy whatever is happening. This is yoga! Yoga together is very different from adult yoga, but it allows us to stay fit and take time to meet our own needs as adults while sharing something that is very important to us with our children. Sometimes it goes as planned and sometimes it is a bit of a disaster, but know that you and your child are never judged at Yoga Matrika. There isn’t one of us who haven’t had a child tantrum during a Mom & Baby class or who didn’t have a baby who cried through an entire class——we welcome you and your little one, even if you are having “one of those days.”
For everyone who has requested my class play lists for relaxing music for home yoga practice, resting, labor and just to enjoy, here is the mix that I played in class this past Tuesday (listed by artist, album, and song name):
Wah!, The Best of Wah!, Gayatri(Luscious Chill Mix)
Deva Premal, Embrace, Om Namo Bhagavate
David Newman, Love, Peace Chant, Ganesh Gayatri/Rising Sun
Deva Premal and Miten, Satsang-a Meditation in Song and Sil…, Sunrise
Royal Philharmonic Orchestra, The Most Relaxing Classical Music…, The Planets: Venus
Yo-Yo Ma, The Silk Road Ensemble, Silk Road Journeys…, Sacred Cloud Music
Yo-Yo Ma, The Silk Road Ensemble, Silk Road Journeys…, Distant Green Valley
Jean Marie Hays, Deep Relaxation, Music to Relax