Resources For New Mamas, San Francisco: Yoga, Pilates, and Beyond

Take care of your body. It’s the only place you have to live.-Jim Rohn


From headaches to toe cramps, it would be a gross understatement to say that through pregnancy, childbirth, and postpartum, your body goes through a lot of changes. Some are barely noticeable, some excruciating, and everything in between.

One way to tend to your body during these times - and to prep for or heal from certain physical aspects of childbirth - is to practice yoga, pilates or another fitness method to the degree that you are cleared to do so by your doctor. 

Considering the unique circumstances that come with the perinatal territory (from being extra stretchy to being especially sore in certain areas to actually having a baby with you!), it’s wise to practice with someone who knows about your needs.

Enter pre- and post-natal classes. These serve to get your body moving in the ways right for you (which can have amazing benefits for your mental state too). A not so small bonus? The opportunity to connect with other women in your same phase of life. You of course are also welcome to talk to no one, because both are appropriate in these kinds of classes.

Below is a list of local providers that, like the emotional support groups shared before,  are stickin’ around for a while. 


Yoga Tree offers both prenatal and mom-and-baby yoga at a couple of their locations. There are a few day/time options to choose from, as well as teachers. I imagine all teachers who specialize in mom support are special, but I’d be neglecting a San Francisco fact of life if I didn’t mention that Jane Austin is the queen of prenatal and postpartum yoga - a special lady with a huge passion for her work. (multiple locations, most commonly Mission and Potrero Hill)


The JCC is another place where you can find both prenatal yoga and baby-and-me classes. The facility is beautiful and of course you can check out any number of other classes and offerings (there are many). Members can also utilize up to two hours of childcare for littles 6 weeks to 10 years old. (Presidio Heights)


Preggo Pilates offers a wide spectrum of perinatal support, whether you’re simply preparing your body or healing from having your baby(s). Via classes and individual instruction (and sometimes retreats!), they specialize in prenatal and postnatal pilates, safe core Work, diastasis recti (abdominal separation), pelvic floor/incontinence/prolapse, postural and breath awareness, and cesarean healing. If the offerings aren’t enough to get you in the door I’ll add that the owner Stephanie Forster is a joyful presence. Read her "about" page and you'll feel held already: (Mission and Potrero Hill)


PRACTICE SF offers a variety of classes all with mindfulness in mind - among them pre- and postnatal yoga, with babies welcome. The space is tucked away like a mini oasis in the middle of the Marina and these classes - along with various workshops and series - serve to slow down and/or observe the natural busy-ness of the mind during this time of anticipation or full throttle parenting. One unique PRACTICE offering is their postnatal class for babies who are already crawling (typically you get the boot once baby is on the go). (Marina)


The Lotus Method is a departure from yoga/pilates zone, but is another way to get at the unique physical needs of this time period. They describe what they do best: "At The Lotus Method, we focus exclusively on Pre/Postnatal women. Using a strength training and functional movement approach, The Lotus Method incorporates breathing techniques and postural alignment and integrates your core and pelvic floor. We strive to diminish pregnancy pains and discomforts, prepare mothers for the demands of pregnancy and labor and help women recover and return to fitness safely postpartum.” This is a great option for those who know that commitment is crucial to actually doing the thing you want to do as they have different membership levels, with a three-month minimum. One piece of feedback I've heard numerous times about this place is that their assessment process is very thorough. They really get to know your unique needs. (SOMA, Marina/Cow Hollow, Noe Valley)


Last, but (based on so many local mamas raving about it) not least, another specialty program is Every Mother, formally known as The Dia Method. Every Mother offers online classes and community in addition to real life ones. This is just a piece of their manifesto: "Every Mother unlocks a scientifically proven method to strengthen the body during pregnancy and rebuild it after birth, regardless of how long it has been since you became a mother. We're a knowledge circle, a community, and a celebration of the mother you've become, and the woman you've been all along.”  (online and various SF locations, check website to for up-to-date offerings)


Hopefully one of these options with be a great fit for you. A friendly public service announcement to go with the recs: You don't have to be as strong and flexible as you think to go to these classes. That's WHY you're going. You don't have to have the perfect outfit, nor a cute new water bottle. Your baby doesn't have to be fuss-free to be welcomed to a class, and you don't have to be either. Give it a try Mama. You got this.

Yours in wellness, self-care and compassion,
​
Shana

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Think I may be the right fit for you or a loved one? Feel free to email me at contact@shanaaverbach.com or call 415-963-3546 for a free 20-minute consultation call.