PRENATAL PROGRAMS

Mind the Mat offers classes, workshops, and specialized series designed to keep you healthy and fit throughout your pregnancy and to prepare you for labor and delivery. All of our prenatal instructors are expertly trained, and teach classes composed of safe, effective and functional movements. Classes are designed for every stage of pregnancy – many women start as early as their first trimester and continue up until they give birth.

*Please note: It is not recommended that prenatal clients take regular Pilates or yoga classes in their second and third trimesters. Prenatal Pilates and yoga classes at Mind the Mat are designed

Prenatal Yoga Drop-In Classes

Use your Monthly Unlimited Membership, New Client Package, class package, or a drop-in to attend these classes with highly trained instructors that focus on health during pregnancy and preparation for labor and delivery. These classes are offered at both our Alexandria and Arlington locations. Check out our prenatal drop-in classes.

Prenatal Yoga 6-Week Series

Our specialized prenatal yoga series was developed by a certified massage therapist and mother. This series is taught by highly trained instructors with a focus on health during pregnancy and preparation for labor and delivery. The classes progress each week of the series and meet once weekly. Series is offered at both our Alexandria and Arlington locations.

Prenatal Pilates 6-Week Series

Our specialized 6-week prenatal Pilates series was developed by a Doctor of Physical Therapy and mother of two. It is taught in a progression and focuses on the specific changes to and needs of the body during pregnancy. The classes progress each week of the series and meet once weekly. Series is offered at both our Alexandria and Arlington locations.


POST-PREGNANCY PROGRAMS

Join our community of Mind the Mat moms after you have your baby. We have built a community to support you in this unique, and often challenging, time after pregnancy.

Mommy & Me Drop-In Classes

Offered almost every day of the week, Mommy & Me classes give you time to workout, bond with baby, and meet other new moms. Exercises are tailored to be safe for your post-pregnancy body, and will teach you modifications you can use in regular classes as well. Classes are offered at both our Alexandria and Arlington locations. Check out our Mommy & Me drop-in classes.

Post-Pregnancy Core Yoga 6-Week Series

Our specialized post-pregnancy core yoga series was developed by a certified massage therapist and mother. It's aimed to get you back into shape with exercises designed specifically to safely target your core, pelvic floor, and tone muscles. The classes progress each week of the series and meet once weekly.

Post-Pregnancy Pilates 6-Week Series

Our specialized post-pregnancy Pilates series was developed by a doctor of physical therapy and mother to train your abdominal and pelvic floor muscles safely and to effectively reshape your body. The classes progress each week of the series and meets once weekly..


SPECIAL WORKSHOPS FOR PARENTS AND CARETAKERS

Offered on a regular basis, join other new parents in an intimate setting designed to make you feel pampered and relaxed. Check our workshop schedule for offerings.

Childbirth Classes

Offered monthly, this workshop, led by a Registered Nurse, with over 25 years of experience, will prepare you for both unmedicated and medicated births. 

Infant & Child CPR

Offered monthly, this workshop will teach you what to do in emergency situations.

Prenatal Partners Massage: Prepare for Labor & Delivery

Offered quarterly, this workshop is taught by a certified doula, massage therapist, and 500 hour experienced yoga instructor with a speciality in prenatal and post-pregnancy yoga. Instructor will teach support partners what she does as a doula in the births she attends and will give support partners a tool box to support mama during labor and delivery.

85 Hour Prenatal Yoga Teacher Training Program

Mind the Mat is a registered prenatal yoga teacher training school through internationally recognized Yoga Alliance. Click here to learn more about our empowering Prenatal Teacher Training Program.