For Expecting & New Parents

Prenatal & Postnatal Yoga in Prospect Heights, Brooklyn

Safe, supportive movement from first trimester through postpartum recovery — with a community of parents who stay connected long after baby arrives.

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Est. 2001 6+ Pre & Postnatal Classes / Week 5.0 Stars · 100+ Reviews

Your Journey With Us

From First Trimester to New Parenthood

We have a class for every stage. Find where you are and we'll meet you there.

1 Prenatal Yoga Any trimester

2 Labor Prep 2nd – 3rd trimester

3 Core & Floor 6+ weeks postpartum

4 Move with Baby Baby welcome

Prenatal Yoga

All Trimesters 60 min

Safe for every trimester. Gentle movement, breathwork, and pelvic floor awareness designed for your changing body. Each class closes with guided relaxation and community connection.

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Prenatal & Labor Prep

2nd – 3rd Trimester 90 min

A 90-minute deep dive combining prenatal yoga with focused labor preparation. Learn positioning, breathing techniques, and partner exercises to prepare your body and mind for birth.

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Postnatal Core & Floor

6+ Weeks Postpartum 60 min

A pilates-yoga fusion class focused on rebuilding core strength and pelvic floor function after birth. Gentle, progressive exercises designed to restore stability and confidence in your postpartum body.

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Move with Baby

Baby Welcome 45 min

A dance-inspired movement class for new parents and their infants. Rebuild strength and energy while bonding with your baby through joyful movement. No dance experience needed.

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6+ prenatal & postnatal classes every week

All props provided (blocks, bolsters, blankets, straps)

No yoga experience needed

Partners welcome in all prenatal classes

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Book Your Spot

Book a Class

Browse the full schedule below and book your spot. New students can start with our $69 introductory special.

First Time?

What to Expect in Your First Class

Walking into a new studio while pregnant can feel intimidating. Here's exactly what happens so there are no surprises.

1

Arrive 10 minutes early

Sign in at the front desk. We'll set you up with a mat, blocks, bolster, and blanket — all free to borrow.

2

Your teacher checks in

Before class, they'll ask how far along you are, how you're feeling, and any concerns. Everything is modified to your comfort.

3

Gentle, guided movement

No pretzel poses. Expect breathwork, hip openers, pelvic floor exercises, and restorative relaxation. Go at your own pace.

4

Community time after class

Many parents stay to chat, exchange numbers, and make plans. This is where lifelong friendships start.

You Don't Need To…

Have any yoga experience

Bring your own mat or props

Be in a specific trimester

Be flexible or "in shape"

Come alone — partners are welcome

Just bring: comfortable clothes, water, and yourself. We handle the rest.

Beyond the Mat

More Than a Class

Coffee After Class

New parents who become friends, go out for coffee after class, and support each other through this transformative time.

Every Trimester Welcome

Whether you're 8 weeks or 38, our teachers adapt every class to meet you exactly where you are in your journey.

The Journey Continues

From prenatal yoga to Move with Baby and beyond — the friendships and support don't end when baby arrives.

From Our Community

Voices from the Community

I have been practicing at Shambhala for a long time. I love the sense of community, the variety in teachers and the comfortability of the space.

S

Stefanie

Shambhala Student

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Common Questions

Prenatal & Postnatal FAQ

Is prenatal yoga safe during my first trimester?

Yes. Our prenatal classes are designed to be safe for every trimester, including the first. Teachers provide modifications and will check in with you about how you're feeling. If you have specific medical concerns, we recommend speaking with your healthcare provider before starting.

What if I have a high-risk pregnancy?

We recommend consulting with your OB-GYN or midwife before starting any exercise program during a high-risk pregnancy. If cleared by your provider, our teachers can offer additional modifications. Please let your teacher know about any restrictions before class.

Can my partner come to prenatal yoga?

Partners are welcome to join. Many find it meaningful to share the experience, learn breathing techniques together, and connect with other expecting families in the community.

When can I start postnatal classes?

Most parents return 6–8 weeks postpartum (or when cleared by their provider). Postnatal Core & Floor focuses on rebuilding strength gradually, while Move with Baby welcomes infants — so you and baby come together.

How do I get started if I'm new to Shambhala?

The best way to start is with our 3-Week Unlimited New Student Special for $69. It includes unlimited access to all classes — including prenatal and postnatal — plus free mat rental and 2 guest passes.

New to Shambhala?

Start Your Journey

Your 3-week unlimited special includes all prenatal and postnatal classes, free mat rental, and 2 guest passes to bring a friend or partner.