Prenatal Yoga Center

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New York, NY
Prenatal Yoga Center

PYC is the first yoga center in NYC to focus on the needs and interested of new and expecting parents. Pregnancy is a unique and wondrous time in life.

We offer pre/postnatal yoga, Baby + me and other classes and workshops to help prepare the path into parenthood. As a yoga center we help parents and children openly explore the mind, body, and spirit. Using a three-pronged approach to our teaching, our classes address the aches and pains of pregnancy so students feel better each day, we foster a supportive community of friendship, and we integrate childbirth education into our classes to help the mother be more prepared and empowered for labor, delivery and motherhood. We value:
Physical comfort: Highly trained and educated instructors cater to the anatomical, hormonal, and muscular changes which occur normally in the pregnant body by creating sequences which lessen discomfort so students feel better after each class. Community: We start each class with “circle time”, a time where the women introduce themselves, say how far along they are, and discuss any aches and pains they would like to address in class. Pregnancy and postpartum periods carry such enormous physical and emotional changes;and this bonding time creates a springboard for long lasting friendships among students. Childbirth Education: We interweave childbirth education themes and current birthing trends into our classes. Our intention is that the new mothers will feel more confident and prepared to make conscious, educated decisions during pregnancy, labor, delivery and motherhood. As a resource center, we provide information and education for new parents as their family expands, offering various workshops and lectures that addresses common issues related to pregnancy, early childhood parenting, family dynamics and alternative healing. We look to create a quiet sacred space and community where you and your family can step out of the busy New York lifestyle to find warmth and comfort.

02/10/2026

Don’t forget to P*E! 🚽

You may be thinking, “Forget?! How am I ever going to forget to p*e since I spend more time in the bathroom than anywhere else?!”

During labor, you may not remember to p*e, but it’s important to empty your bladder on a regular basis.

Here’s why!

Your bladder is directly under your uterus. When full, it’s taking up valuable real estate in your pelvic bowl that your baby needs when trying to descend and rotate. This obstruction can actually slow your labor down.

Of course, your bladder will eventually move out of the way, but it can help your birth flow it it’s not so full.
Since you’ll likely be encouraged to stay hydrated during labor by sipping on water, coconut water, broths, electrolyte drinks, or other fluids, ask someone on your birth team to remind you to take a trip to the bathroom once an hour or so.

Side note- taking a trip to the bathroom keeps you mobile and can give you a break from fetal monitoring. Some people also like laboring in the bathroom and on the toilet since our bodies are conditioned to relax the pelvic floor on the toilet!

Follow for more pregnancy and birth tips!

02/03/2026

Is your “walking the baby to sleep” routine leaving your legs feeling like lead? 🚶‍♀️💤

If you’re dealing with stubborn calf cramps, whether you’re currently pregnant or deep in the postpartum “miles” of soothing a newborn, you aren’t alone!

Enter: The Calf Squish🦵
This 60-second yoga break is one of those “hurts so good” moves. Using your own shin bone like a serrated knife, you can massage away tension and take full control of the pressure. It’s the perfect quick fix for my city clients (and anyone else) who are constantly on their feet.

How to do it:
1. Place your shin bone into your opposite knee pit. �2. Gently move side-to-side to “squish” the calf muscle. �3. Sit back into it for more intensity, or keep it light! �4. Switch sides and repeat. �
It’s quick, effective, and your legs will thank you later. For more tips to support your motherhood journey, join us at the Prenatal Yoga Center IN PERSON or VIRTUALLY.

01/30/2026

Stop treating your cervix like a crystal ball! 🔮

Routine cervical checks don’t come with a “labor start date.” You can be 3 cm for weeks or not at all and in active labor two hours later. The best time for a check? When the info actually helps YOU make a decision. 👏
Your body, your birth, your rules. 🕊️

Want to learn more? Join our Childbirth Education classes IN PERSON or ON DEMAND!

01/20/2026

Birth prep doesn’t have to be overwhelming.

If you only have 10 minutes a day, this is where I would put your energy for birth preparation. These movements support mobility, balance, breath, and nervous system regulation without overloading your body.

✨Thoracic rotation with Thread the Needle
Thoracic mobility helps your spine, ribs, and breath move more freely. This can support comfort in pregnancy and allow your body to respond more easily to the shifting demands of labor.
✨90/90
This position explores hip mobility in a controlled way, helping balance internal and external rotation. Balanced hips can support pelvic adaptability during birth and reduce unnecessary strain.
✨Extended side lunge
This shape creates length through the inner thighs and pelvic tissues while also building strength. Birth asks for both openness and support, not one without the other.
✨Internal rotation
Internal rotation supports pelvic balance and can be deeply relieving for people who feel tight or overworked in the hips or pelvic floor. This is a key piece that often gets missed in birth prep.
✨360 breathing
Breath that expands in all directions supports coordination between the diaphragm, pelvic floor, and deep core. This kind of breathing helps your body respond to contractions rather than brace against them.

Save this reel to practice daily.
Send it to a friend who needs simple, effective birth prep.

01/16/2026

Do you have tailbone pain?

Tailbone pain is common during pregnancy and postpartum. Several deeper pelvic floor muscles attach to the tailbone, so increased pelvic floor tension can be a contributing factor. Other possible causes include previous injury, strain from birth, or decreased support from the pelvic ligaments and surrounding musculature.
One of my first recommendations is to work with a pelvic floor physical therapist for individualized care. They can assess what your specific body needs and offer targeted support. That said, certain yoga movements can also be helpful.

Tail wags: Gently move the tailbone side to side, like a dog wagging its tail. This supports pelvic and spinal mobility.

Pelvic rocks: These encourage pelvic movement while stretching the lower back and posterior chain.

Internal rotation: If the pelvic floor, pelvic ligaments, and surrounding muscles are tight or overactive, internal rotation can bring significant relief. Many pelvic floor muscles attach to the tailbone, while others connect to the sitting bones. Internal rotation helps lengthen and soften these tissues.

Two of my favorite options are heels-out positions and “Deb’s Pyramid.” Deb’s Pyramid is a blend of a downward dog–style upper body with an internally rotated wide-leg fold. This combination encourages the sitting bones to lift and widen, offering a much-needed pelvic floor release.

Because tailbone pain is so common, we intentionally include supportive movements like these in both our IN PERSON and ONLINE prenatal and postnatal yoga classes! Check them out!

Address

New York, NY
10023

Telephone

+12123622985

Website

http://www.prenatalyogacenter.com/

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Magnus Wellness
16 E 40th Street, Fl 4

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Our Story

Pregnancy is a unique and wondrous time in life. As a yoga center we help parents and children openly explore the mind, body, and spirit. Using a three-pronged approach to our teaching, our classes address the aches and pains of pregnancy so students feel better each day, we foster a supportive community of friendship, and we integrate childbirth education into our classes to help the mother be more prepared and empowered for labor, delivery and motherhood.

We value: Physical comfort: Highly trained and educated instructors cater to the anatomical, hormonal, and muscular changes which occur normally in the pregnant body by creating sequences which lessen discomfort so students feel better after each class. Community: We start each class with “circle time”, a time where the women introduce themselves, say how far along they are, and discuss any aches and pains they would like to address in class. Pregnancy and postpartum periods carry such enormous physical and emotional changes;and this bonding time creates a springboard for long lasting friendships among students.

Childbirth Education: We interweave childbirth education themes and current birthing trends into our classes. Our intention is that the new mothers will feel more confident and prepared to make conscious, educated decisions during pregnancy, labor, delivery and motherhood.

As a resource center, we provide information and education for new parents as their family expands, offering various workshops and lectures that addresses common issues related to pregnancy, early childhood parenting, family dynamics and alternative healing. We look to create a quiet sacred space and community where you and your family can step out of the busy New York lifestyle to find warmth and comfort.