Best Prenatal Yoga in Portland, Oregon (Guide & Benefits)
by Jess Goetz, Certified Postpartum Doula and Certified Postpartum and Prenatal Yoga Instructor
It’s fair to say: Portland, Oregon is a yoga town!
Boasting an impressive 30+ yoga studios in the Portland metro and surrounding area, yogis have lots of options regardless of where in the city they live.
And this is also the case when we’re looking at prenatal yoga in Portland, OR - we’re really lucky to have so much choice when it comes to yoga as a pre, or postnatal self care option!
Various studios offer a range of teaching styles in settings that are strictly focused on yoga or studios that incorporate other movement forms in addition to yoga. Yoga has a multitude of positive health outcomes for the general population, so it’s no surprise that practicing yoga during pregnancy is a boon for both the birthing parent and baby.
According to the American College of Obstetricians and Gynecologists (ACOG), continuing or beginning regular exercise during pregnancy can be safe and healthy for both parent and baby. There is overwhelming evidence and many studies that show physical activity is beneficial at any stage of pregnancy - however not every activity is created equal.
Prenatal yoga is a gentle form of exercise that can be adjusted to meet the unique needs of the individual, and is a specialized form of yoga tailored for pregnant people. It combines traditional yoga poses with breathing techniques and meditation, all designed to address the unique physical and emotional needs of expecting parents. Prenatal yoga classes typically focus on gentle stretches, strength building, and relaxation techniques, making them accessible for individuals at all stages of pregnancy. Prenatal yoga, when practiced with a trained professional, can allow individuals to modify movement to suit their own strength, abilities and trimester.
Best Prenatal Yoga in Portland, OR
Prenatal yoga offers a wealth of benefits for expecting parents, particularly in the vibrant community of Portland, Oregon. From physical improvements like increased flexibility and strength to emotional support and enhanced confidence, prenatal yoga is a comprehensive practice that nurtures the mind, body, and spirit.
As more people in Portland embrace prenatal yoga, they are discovering not only the physical benefits, but also the emotional resilience and community connection that come from participating in classes. By incorporating prenatal yoga into their routines, expecting parents can cultivate a deeper bond with their babies, prepare for labor, and navigate the challenges of pregnancy with grace and confidence.
Here are some of our favorite places for practicing prenatal yoga in Portland, OR.
Northeast Portland
Ready Set Grow
The only yoga and movement studio specializing in pregnancy, postpartum, kids, and family classes in Portland, OR. Offering movement classes for each stage of family-building and supporting the overall wellbeing of the whole family. See more about our partner Ready Set Grow here.
Milwaukie
Birthworker and yoga teacher Megan Peterson teaches specialized yoga classes, including pre and postnatal yoga
Southeast Portland
The Bhakti Yoga and Movement Center
Located in SE Portland, OR this South Asian, BIPOC, and queer owned yoga studio offers weekly by donation yoga classes, as well an equity pricing program to ensure people of all cultural backgrounds and income levels can access health and wellness services using a model of collective care. They offer a host of specialized yoga classes including pre and postnatal yoga.
From Your Center
Long time yoga teacher, trained naturopathic doctor, midwife, and doula, Shana Celnicker-Chong offers private one-on-one, and group pre and postnatal yoga classes. Group classes are offered at several Southeast Portland yoga studios, including The Bhakti Yoga and Movement Center.
Online Yoga
Mamaspace yoga
For individual in person or virtual yoga classes you can attend in the comfort of your home.
Benefits of Prenatal Yoga
Prenatal yoga can be helpful with all the physical aches and pains that can come with growing a baby, but there are a handful of other positive outcomes that result from a regular prenatal yoga practice.
1. Alignment for you and your baby
Practicing yoga during pregnancy can aid in alignment and fetal positioning - allowing baby to find the best position in the womb to allow for the baby to fit through the pelvis during birth. Optimal fetal position has been linked to a lower rates of dysfunctional labor, fetal and maternal complications, and births resulting in cesarean section.
At Ready Set Grow, a Prenatal Yoga studio in Portland Oregon, catered toward serving prenatal and postpartum folks and families, owner and instructor Daniele Strawmyre discusses safe positions and movements for pregnant bodies which help move the baby into a more favorable position for birth.
“We practice lots of hands and knees positions which with the assistance of gravity, can often help babies find their way into a head down position where their backbone is facing the front of the birthing parent's body.”
In addition to creating awareness around the baby's position in the womb, parents also cultivate awareness of how they can support their changing and growing bodies. Proper alignment can help reduce strain on joints and ligaments as individuals grow and hormones such as relaxin increase during pregnancy. Learning about maternal positioning can also help parents feel more comfortable in their changing bodies, and discover what positions promote pelvic floor function and strengthen muscle groups needed for pregnancy, birth and postpartum.
2. Birth Preparation
One benefit of practicing at a prenatal yoga studio in Portland is the exposure to information surrounding birth and labor. Yoga offers a variety of tools that can be applicable during their birthing time. In addition to physical postures, various breathing techniques that assist with pain coping, allowing one to stay calm and centered and help move the baby down for the pushing stage.
Prenatal teachers at Portland’s RSG studio demonstrate various positions that may be beneficial for the early stages of labor, movement that can help when labor is stalled and positions to assume during the pushing stage. Prenatal yoga can help parents develop lots of various tools they might use during their birth such as breathing exercises, poses to help create more comfort, and deep relaxation techniques to practice at any stage of pregnancy, birth and beyond.
If there is one thing we can be certain about when it comes to birth, it is that there are no certainties. Our births may go according to plan or they may not. Having a large set of tools to draw from can help us when things take an unexpected turn.
Prenatal yoga allows individuals to not only learn about these tools, but put them into practice. Unlike reading a book, or listening to a podcast, a prenatal yoga class can explain and demonstrate how to put these skills into action, allowing students to integrate breathing exercises or commit movements and poses into their muscle memory. In one of RSG prenatal yoga classes, students are encouraged to hold challenging poses for one minute, the length of an average contraction, and are given a variety of tools to help take their mind off the physical sensations that come from holding a posture for an extended amount of time. This exercise puts ideas into practice and allows students to test drive techniques, determine what works best for their bodies and discover what tools they prefer to take with them for birth.
3. Routine
In a time when things are changing and no one day seems like the next, having a routine can be helpful with dealing with all the new challenges that can surface during pregnancy. One day you can feel incredible and the next you may face a new physical, mental or emotional hurdle. Having a prenatal yoga space and instructors to support a consistent, safe, and healthy routine can create a sense of stability when everything else feels in flux. Establishing regular routines have shown to help manage stress, anxiety and build emotional resilience.
“Having a routine is how you build habits. When we practice good habits, that can help us maintain positive relationships, good hygiene and our best health."
- Cheryl Beutell, RN Northwestern Medicine
4. Bonding: For You and Baby
In addition to growing a baby, you are also living a life. A life where you may be working, raising children and caring for others. Having a designated time to focus on your body and your baby can help develop a strong bond even before birth. Bonding takes time, and establishing a bond with your baby while in utero can create a strong foundation and connection after birth.
Taking a yoga class is also time to yourself. This is a moment to check in with what is going on in your body, mind and spirit. You are not just growing a new baby, but growing a new part of your self and identity.
Five Essential Tips for New Parents
We created this guide to help parents simplify their to-do list around preparing for the fourth trimester, because we believe that a supported, restful postpartum experience brings lifelong benefits to parents and their children.
5. Community
Going to a prenatal yoga class surrounds you with people who are also pregnant. It is a great way to share resources, discuss topics that are relevant to you and create bonds with people who are also beginning their journey toward parenthood. Finding your prenatal yoga studio in Portland is a way to create a third space - a place outside of work and home where one can spend their time and experience autonomy and community.
This is also something that you can do after birth, by making the most of the wide range of third spaces, including indoor playgrounds in Portland and the surrounding areas.
Third spaces also offer individuals access to additional resources and information. Yoga spaces like Ready Set Grow draw instructors with unique specialties and backgrounds most of whom have experience working in the birth and postpartum world. Take instructor Catherine Braxton, for example: when Catherine is not teaching a yoga class you can find them supporting families as a full spectrum doula and a licensed massage therapist, specializing in pre and postnatal bodies. Catherine is able to offer referrals and support for her yoga students by viewing their needs through multiple lenses.
In addition to movement classes, RSG students can engage in various classes to help prepare for birth, many which are taught by Bridgetown Baby’s team of doulas.
Postpartum doulas and lactation consultants are experts at helping new families find connection - whether by providing companionship during daytime or overnight doula visits, or connections to the long lineage of parents who’ve worked hard to build a positive feeding relationship with their littles. As postpartum professionals, we also keep tabs on the many opportunities for parents to find places to support them before and after birth.
For more information on how Bridgetown Baby can support you on your early parenting journey, reach out to our family care team here.
6. Cultivating Support for after Birth
Pregnancy and birth are just the tip of the iceberg when it comes to parenting. Yoga and movement studios catered toward serving prenatal and postpartum families understand that the need for support and connection does not end after the birth of your baby.
Ready Set Grow offers lots of yoga classes to support birthing parents, partners, caregivers and kids. Just knowing that there is a place for you and your family to return to after birth can be just the support you need. Individuals can focus and experience all the aforementioned benefits of a regular yoga or movement practice with baby earthside. Birth parents, partners, and caregivers are able to engage in classes with their little one accompanying them.
For those looking to explore prenatal yoga in Portland, Oregon, there are numerous studios and classes available.
Whether you are a first-time parent or a seasoned pro, prenatal yoga can be a fulfilling practice that supports you throughout your pregnancy journey. Embrace this opportunity to connect with your body, your baby, and a community of like-minded folks as you prepare for one of life’s most beautiful adventures.
About the Author
Jess Goetz is a certified Postpartum doula at Bridgetown Baby, a certified pre and postnatal yoga instructor and certified Hypnobaby Birth Educator. Jess has been teaching pre and postnatal yoga for over seven years and has called Ready Set Grow her yoga home for the last 4 years. Jess is passionate about holding space for new and expectant parents and supporting individuals as they grow into this new chapter of their lives. Jess approaches her yoga classes with curiosity, compassion and a sense of humor. Check out Jess’ class offerings at RSG below:
Prenatal Yoga and Movement + Birth Prep: Mondays @ 10am-11:15am
Early Movers and Multitaskers: Mondays @ 11:30am-12:45
Baby & Me Yoga and Play: Saturdays @ 9:30am- 10:45
Prenatal Yoga: Saturdays @ 11am-12:15pm
Information provided in the blog is for educational purposes only and does not substitute for professional medical advice. For more information, please see our disclaimer.
