Prenatal Yoga
Prenatal yoga at Tangerine is a weekly place to move, breathe, rest, and feel a little more at home in your changing body.
Our classes are taught by two working doulas, Abby and Jessica, and designed specifically for pregnancy with gentle flow, restorative yoga, breathwork, pelvic floor awareness, and plenty of modifications along the way. You can start anytime during pregnancy, whether you’re brand new to yoga or have been practicing for years.
Outside the studio, Abby and Jessica support families through pregnancy, labor, and birth. Both hold prenatal yoga teacher certificates from the Prenatal Yoga Center in Manhattan, with added training in childbirth education, postpartum support, and breastfeeding (Jessica is also a Body Ready Method Pro).
While Tangerine is a hot studio, prenatal yoga is not heated.
The practice
What prenatal yoga gives you
What a weekly practice gives back, week after week.
Breath you can use in labor. You'll practice slow, steady, repeatable breathing techniques that help regulate your nervous system and give you something familiar to return to during labor.
Strength for what's ahead. Expect grounded standing poses, gentle core awareness, pelvic floor work, and modifications that meet your body week by week.
Relief for hips, back, and everyday pregnancy tension. Pregnancy tends to ask a lot of the low back, hips, pelvis, and shoulders. Class gives you time to move slowly, stretch deeply, and find positions that help your body feel more supported.
Time off the mental treadmill. For 75 minutes, you don't have to plan, research, schedule, or prepare. You get to be in your body, with your breath, in a room built for this season of life.
Community with other pregnant people. Each class includes time to connect before practice begins. You'll start recognizing familiar faces, due dates, and shared experiences, with the option to join our prenatal WhatsApp community too.
Every stage
Every trimester is welcome
Start any week. Each stage has its own focus.
First trimester. Energy comes and goes, so class stays gentle and optional. Flow when you feel up to it, and rest or lie down the moment you need to.
Second trimester. Often the sweet spot, when energy returns and your body feels more stable. We build strength, mobility, and breath awareness for the weeks ahead.
Third trimester. Class turns toward birth, with hip opening, pelvic floor work, and positions for labor, plus breath to ease low back tension.
Your first class
What to expect your first time
The practical details, so nothing catches you off guard.
Movement. Expect a mix of gentle flow, restorative yoga, breathwork, meditation, pelvic mapping, and prenatal-friendly strength.
Temperature. This class is not heated. We know pregnant bodies often run warm, so we keep the room comfortable.
Props. We provide mats, bolsters, blocks, blankets, and straps. Use as many as you want, stacked and layered however you need them.
What to wear. Anything you can move and breathe in. Layers are helpful since you may warm up as class goes on.
Circle time. Class begins with 10–15 minutes of informal check-in and conversation. It's a low-pressure way to connect, ask questions, and hear what other pregnant people are navigating.
Good to know
A few common questions
When in pregnancy can I start?
As soon as you’d like, including the first trimester. Many students wait until they’ve seen their provider and feel settled into the news, but there’s no fixed rule. If your provider has asked you to hold off on yoga for any reason, follow that guidance first and come find us when you’re cleared.
I’ve never done yoga. Is this okay?
Yes, and prenatal is one of the most accessible places to begin. The pace is slower, teachers offer modifications throughout class, and the room is full of people who weren’t doing yoga six months ago either. Tell your teacher it’s your first time and they’ll keep an eye on you.
Are there other classes you’d recommend during my pregnancy?
We do not recommend hot yoga during pregnancy.
Our Flow + Restore class is not heated and can be a good option for pregnant students who want a gentle-to-moderate practice. Please let the teacher know you’re pregnant before class so they can offer appropriate modifications.
Drop in or commit to a series?
Nope. Prenatal yoga runs as two regular weekly classes at Tangerine, not a fixed series. You can drop in with a single class, class pack, or membership (many pregnant students choose the monthly 4-class membership).
Come when it fits. Skip when it doesn’t.
What about after the baby?
We don’t currently run a regular postnatal class, but we do host Baby & Me workshops periodically, which are a low-key way to get back to the mat with your baby in the room. When you’re ready to ease back into regular yoga, Flow + Restore is the gentlest non-prenatal option on the schedule and a good bridge before working back up to Tangerine Flow. Try taking Tangerine Flow with Abby post-partum and she can help with modifications and getting back into practice.
Upcoming Prenatal Yoga Classes
