Prenatal Yoga in Charlotte: What to Expect at Palestra

Pregnancy Is Hard. Your Yoga Practice Shouldn't Be.

Your body is doing something incredible. It's also uncomfortable, unfamiliar, and sometimes overwhelming.

Maybe you've been told to exercise during pregnancy, but you're not sure what's safe. Maybe your regular yoga practice doesn't feel right anymore. Maybe you just want to move your body in a way that feels good instead of scary. That's exactly what prenatal yoga at Palestra is designed for.

What Makes Prenatal Yoga Different

Prenatal yoga isn't just regular yoga modified. It's a practice specifically designed to support your body through pregnancy.

We Avoid What Doesn't Serve You

No deep twists, no lying on your back after the first trimester, no pressure on your abdomen. We focus on movements that feel good and are safe for where you are in your pregnancy.

We Focus on What You Need

Hip opening, pelvic floor awareness, breath work for labor, movements that relieve back pain, and practices that help you connect with your baby.

We Create Community

Prenatal yoga classes bring together other people navigating pregnancy. You're not alone in this experience, and the connections you make in class often extend beyond the studio.

Benefits of Prenatal Yoga (Beyond Just Exercise)

•     Relieves common pregnancy discomforts: back pain, hip tension, swelling, sciatica

•     Improves sleep quality (yes, it's possible)

•     Reduces stress and anxiety about labor and motherhood

•     Prepares your body for labor with breath work and pelvic floor exercises

•     Helps you feel connected to your body during a time when it feels foreign

•     Creates a practice of tuning in to yourself, which will serve you through labor and postpartum

What to Expect in Your First Class

Our prenatal yoga classes at Palestra are welcoming, gentle, and taught by instructors who understand pregnancy. You'll start with gentle breathing exercises and centering. Then we'll move through poses designed to open the hips, strengthen the legs, and create space in the body. Everything is offered with modifications so you can choose what feels right.

We use lots of props: blocks, bolsters, blankets, straps. Whatever you need to be comfortable. Classes end with a supported relaxation, often including a guided meditation or visualization for you and your baby. There's no judgment. No comparison. Just you, your body, and your baby.

When to Start (And When to Stop)

Most people can start prenatal yoga in their second trimester, though if you have clearance from your healthcare provider, you can start in the first trimester. You can continue prenatal yoga all the way up to your due date. In fact, many people find it especially helpful in those final weeks when everything feels heavy and uncomfortable.

Always check with your healthcare provider before starting any exercise program during pregnancy.

Pairing Prenatal Yoga with Massage

One of the best things you can do for yourself during pregnancy? Pair prenatal yoga with prenatal massage. Yoga helps you stay mobile and strong. Massage releases the tension that builds up from carrying extra weight and shifting posture. Together, they help you feel more comfortable in your body.

At Palestra, our massage therapists are trained in prenatal massage and understand how to safely support your body through each trimester.



Ready to support your body through pregnancy? Check our schedule for prenatal yoga classes and book a prenatal massage. Your pregnant body deserves to feel good.