8 Limbs is proud to offer a comprehensive and accessible perinatal program to support you during pregnancy, while preparing for birth, and postpartum.

Prenatal Yoga is an amazing way to prepare your body and mind for labor and parenthood while relieving many pains and discomforts of pregnancy. The classes are taught to embrace both the novice and experienced yoga practitioner in this special time. Teachers offer safe modifications of standard yoga postures that will:

  • strengthen the muscles that support a growing belly and changing body
  • relieve tension caused by soft and hard tissue changes
  • challenge body and mind to prepare the pregnant person for the challenge of labor

Postnatal Yoga addresses the aches, pains and energy challenges of the postpartum parent (parents of all genders are welcome). Each class starts with a check-in so that parents can give each other support and feedback and the teacher can create a class that addresses the current needs and physical level of the group. Bring your baby or come alone. You are also welcome to bring a friend of family member. Each practicing adult is charged for class.



When do I start Prenatal Yoga?

There are varying opinions on when to begin a Prenatal Yoga class. Some recommend waiting until the second trimester while others believe that when the woman is ready, it is time. It is a decision we ask that you make for yourself. We have had many women practice with us from 6 weeks to term.

What is a typical Prenatal Yoga Class like?

Most classes begin with a brief check-in circle so that teacher can be aware of any conditions that can be addressed within the practice. It is also an opportunity to hear birth stories from participants who have “graduated” and get tips from the other women in the class. Classes without the check-in circle are marked as such.

After a warm-up on the hands/elbows and knees, we practice standing postures to strengthen the legs and pelvic floor and to build endurance. Balance poses at the wall help to strengthen the core muscles. Hip openers help to keep the muscles around the pelvis flexible and strong. We always close with one or two resting positions to allow integration and to practice the art of stillness.

Ujjayi breathing is used throughout class and occasionally we will practice other pranayama (breathing) practices. Class ends with either three Oms or simply the greeting “Namaste”, which means “I honor the divine within.”

Why is there an expiration date?

As a business we need to have end dates for our record keeping. We encourage you to attend class weekly, though you have 6 months to use your card to allow for travel and complications. There is a lovely sense of continuity when the same group attends class together; we want to support that process.

What if I don’t finish my card before I give birth?

If you deliver before using your classes and before your last class date you may use remaining classes in Postnatal Yoga (see below).

What happens if I can’t come to classes anymore?

Please notify us if you are unable to attend classes for an extended period due to complications or bed rest. We will freeze your card until you are able to return, whether it is for more Prenatal classes or with your baby at Postnatal.

How many people are in each class?

We watch classes grow and shrink like a woman’s belly but on the average, there are 12-20 women in evening classes and 8-15 in the weekend classes.

Can I take other classes at 8 Limbs?

It depends! We find that experienced yoginis who listen to their bodies as they change and are familiar with correct alignment do fine in SOME yoga classes. Please alert your teacher to your pregnancy so that she can help you with adaptations. We do recommend that you take Prenatal Yoga as well to learn what is/is not appropriate to practice. You can also invest in a Prenatal Yoga book or video that can teach this as well. Beginners are strongly encouraged to stick with Prenatal Yoga.

Can my partner be involved?

While Prenatal Yoga classes are expressly for pregnant women, we offer regular Prenatal Partner Yoga classes to integrate your yoga practice into your relationship. Makes a great date night! Click here for dates.


When do I come to Postnatal Yoga?

You can attend postnatal yoga as early as you and your provider deem appropriate. Some women start yoga the week after birth, others come three months postpartum! We know how hard it can be to get out the door with a little one(s). We also know that you’ll leave postnatal yoga feeling revitalized and supported by the teacher and community of mothers. You can continue to attend postnatal until your child is too mobile to supervise. Some mothers are able to come until their child’s first birthday.

Do I need to sign up in advance?

No preregistration is required for Postnatal Yoga, just come on in. Don’t worry if you are late, just come when you can. Your postnatal classes have a six month expiration date to allow for the reality of parenthood, but we also encourage you to commit to coming weekly.

What do I wear/bring?

Wear clothing that is comfortable for you to both move and nurse/feed in. We ask that you bring a blanket for your baby to protect our yoga props. You are welcome to nurse, feed and change your babies in the class. It is also OK if they cry! Teachers will hold babies when they can.


Recommended Books, CDs and DVDs

  • Birthing from Within by Pam England
  • Ina May’s Guide to Childbirth by Ina May Gaskin
  • Yoga for Pregnancy by Sanda Jordan
  • Pregnancy, Childbirth and the Newborn by Simpkin, Whalley and Keppler
  • Preparing for Birth with Yoga by Janet Balaskas
  • Spiritual Midwifery by Ina May Gaskin
  • The Thinking Woman’s Guide to a Better Birth by Henci Goer
  • The Business of Being Born by Ricki Lake and Abby Epstein (DVD)
  • Healthy Mom, Happy Baby with Lisa Black and Anna Davis (DVD)
  • Prenatal Yoga with Shiva Rea (DVD)

Local Resources

For inquiries that this page does not address, please email the studio that you would be attending and we will respond within two business days:

  • Capitol Hill: capitolhill@8limbsyoga.com
  • Phinney Ridge: phinneyridge@8limbsyoga.com
  • Wedgwood: wedgwood@8limbsyoga.com

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