about Itsy Bitsy Yoga

The Itsy Bitsy Yoga program is a fun, developmentally-centered program that uses fun, interactive poses and songs to help babies develop and grow, and to help parents and babies bond. The classes are set by age: babies (6 weeks to almost crawling), tots (almost crawling to walking), and tykes (walking to 4 years).  These classes are distinct in their approach and flow, to best serve you and your baby.

about yoga & pregnancy

Yoga during pregnancy is supportive and gentle. During this time your navel center is more open and you experience increased sensitivity, awareness, emotional turbulence, and increased intuition. It is important to relax, meditate, breathe and take care of yourself. On a physical level, practicing yoga through pregnancy strengthens abdominal and pelvic floor muscles, teaches diaphragmatic breathing, and builds significant body awareness. On another level, pregnancy gives you the opportunity to develop a more conscious connection with the precious soul you are bringing into the world. Your well-being provides the basis for your baby’s development, as your energy and spirit can be instilled in your child at some level. Yoga allows you to find comfort and spiritual harmony on varied levels, which assures that you support yourself and your child through this process in the best way possible.

about Conscious Pregnancy™ Yoga

Conscious Pregnancy™ is named after the advanced Kundalini Yoga training by that name. These yoga offerings are philosophically based on the wonderful teachings about relationships, pregnancy and motherhood, taught by Yogi Bhajan. The yoga is dynamic and breath-oriented, with the focus of creating energy and space in body. We want you to learn yogic techniques that you can use to manage a changing body, connect more with your baby, and ease a physically demanding labor, and also provide you the chance to be very comfortable and deeply relax.

about perinatal pilates

Core training, based on Joseph Pilates’ teachings, creates lean, long and flexible muscles. Rhythmic limbering and stretching increases range of motion, improves body conditioning and helps prevent injuries. During each stage of pregnancy, modified exercises (based on each woman’s needs) help expectant mothers focus on breathing, facilitate good posture, alleviate recurrent aches and pains, and become more aware of physical changes. After childbirth, modified exercises (for the type/difficulty of birth) assist new moms in progressing at their own pace to rebuild strength in the abdomen and increase back stability and flexibility. In all classes, pelvic floor exercises are integral to core conditioning. They help increase awareness of activating and controlling the internal muscles, useful for relaxing during labor, for facilitating childbirth, and after childbirth by decreasing postpartum recovery time and the chance of  incontinence and distention.

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Georgetown's first & DC's original yoga center, since 1997 Spiral Flight is a safe, peaceful, spiritual space to experience yoga & more

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