Frequently Asked Questions

  • Prenatal Yoga
    → Wednesdays 7:15PM & Saturdays 9:00AM
    → Studio Class

    Prenatal Yoga Classes are designed for all 3 trimesters, come for the benefits of a safe and challenging workout and leave with the bonus effects of mental and spiritual preparation. The asana is designed especially for pregnancy with a focus on building strength and stability, with movement that targets specific muscle groups that need extra attention as your body changes. 

    Prenatal Yoga classes are taught by Certified and Registered Prenatal Yoga Teachers (RPYT) which means your instructor has over 85 hours (in addition to basic yoga teacher training) of education and training specific to working with expecting parents during prenatal yoga practice.

    4th Trimester x Postnatal Yoga
    → Mondays 11:30AM & Thursdays 11:30AM
    →Virtual Class

    This class is the ideal option to support your recovery from day one! Designed especially for the early weeks: the movement is gentle and serves as a foundation for your return to regular exercise.  The first 6 weeks are an important time to focus on healing abdominal separation, regaining pelvic floor function, refining breathing patterns, building core strength and introducing appropriate movement during your new daily routine with baby. 

    Everyone recovers differently and you will get the specific attention you need. A great option for those who are working with abdominal separation, pelvic floor dysfunction, cesarean recovery, back pain or other post-birth conditions. We suggest you start this class as soon after the birth as possible, we’ll make it work for you… and babes are welcome! 

    How soon can YOU start? Always check with your care provider for guidance about your unique situation. If you are up and moving (going on walks, going out to the store etc.) we think it's a good idea to come learn how to do those things safely! This is not a typical “exercise class” the movement is to prepare you for the return to exercise class! 


    Postnatal Yoga x MomStrong
    → 2nd & 4th Mondays 7:15PM
    → Virtual Class 

    2nd and 4th Mondays are a hybrid of Postnatal and Momstrong–  A great way to bridge the gap from postpartum recovery to your new fitness routine. These sessions are also intended for those joining the Momstrong challenges. 

    You must be at least 6 wks postpartum and cleared by your provider for regular exercise. Strongly recommended to attend 4th Trimester classes prior to attending this class! Please reach out to Alicia if you have any questions


    MomStrong
    → 1st & 3rd Mondays 7:15PM
    → Studio Class 

    1st and 3rd Mondays are for MomStrong! This is a “POST-postnatal” yoga class: mixed level asana combined with strength training, designed to step-up the fitness level after birth whether it's been 10 weeks or 10 years! 

    While there is still focus on restoring and improving core strength and pelvic floor function, the class is best suited for people that have healed from birth and want to take the practice to a more challenging level (a minimum of 6 weeks postpartum).

    This class combines traditional hatha/alignment practice with weights/resistance training. We’ll co-create weekly and monthly challenges that support your fitness goals. Come get MomStrong!

  • You have the option for both in-person and online classes. If you attend in-person the studio address for Millcreek / Holladay is included in all of your registration information. A map is on the contact page or TEXT 385-645-5234

  • Yes please. Some classes fill up quickly and pre-registration is required to hold your space (you will need to complete the same registration process even if you don't pre-register). You can browse the schedule and reserve a class here If you need to cancel a reservation sign yourself out at least 2 hours in advance so you are not charged and we can offer the spot to another student.

  • If you are practicing in the studio, we provide mats, blocks and other props. If you have your own and would like to bring them, please do! 

    We recommend investing in your own props, it’s nice to have the exact items you want especially if you’ll be attending the online-virtual classes. 

    Top recommended props: 2 blocks (the Big Blue Blocks are the absolute best) a yoga mat and a bolster.

    If you are at home (practicing with us online) and you don’t have props, you can use two full paper towel rolls and some pillows or cushions:)

  • We suggest getting started as soon as you can. Classes are appropriate for all 3 trimesters and for all experience levels. There are specific things that we are trained to know about how to adjust the practice during all 3 trimesters - and YES! the first trimester is very important for learning which poses to modify.

  • Yes! Classes are designed to be appropriate for all levels of fitness/experience as well as all 3 trimesters of pregnancy. If you have any concerns about your specific needs contact us and we can chat about it.

  • Yes! A Registered Prenatal Yoga Teacher has been trained for this and has experience working with specific conditions related to pregnancy. Be sure to let your instructor know about your needs BEFORE class so that you can get the most out of your practice.

  • It is always best to consult your care provider about any health issues you are having. Alicia has extensive experience working with these conditions and can skillfully and effectively assist you with your individual situation. Consider arranging a one-on-one practice to go over the basics of how to practice yoga safely if you are experiencing any of these conditions.

  • Don’t wait 6 weeks to start moving! You can begin the recovery process right away. Start healing your body and restoring the optimal functions of the pelvic floor, core muscles and breath as a part of the postpartum recovery period. Exercises are introduced based on the type of delivery and the nature of recovery.

    This option is especially beneficial for those recovering from cesarean birth, tissue trauma, scheduling challenges or those who prefer a private setting as they introduce movement after birth.

    A personally tailored approach to recovery and healing can help you get back to your favorite things with confidence that you are moving safely and effectively. 

    In-home sessions are popular and it’s best to arrange for this prior to the birthday! Options for individual sessions at the studio are also available.

    CONTACT US TO SCHEDULE 1:1 SESSIONS

  • It depends on your specific situation. It's always best to check with your care provider to be sure you have no explicit restrictions. In general, if you are out of bed, going on walks, going to the store etc. then you can attend the 4th trimester class (and we certainly recommend attending this class if you are leaving the house!) The movements in the 4th Tri class are safer than carrying the car seat!

    The first 6 weeks are an important time for your physical recovery. Fourth Trimester classes can help you make educated and informed decisions about how/when you return to regular exercise.

  • The 4th trimester class is best suited for pre-crawlers. We don’t ever turn the kiddos away—you’ll be the best person to decide if bringing them works! You can always reach out to Alicia if you have concerns.

  • As long as it's the appropriate kind of yoga! Not all yoga is the same and not all teachers are trained to work with these specific conditions. It’s important to know that some traditional yoga asanas can actually exacerbate these issues.

    Individual sessions or the 4th trimester class are the best options to help you address your specific needs. Keep in mind that you can still experience these conditions YEARS after the birth. We can help and it’s never too late to start these classes. If you’re not sure what you need, reach out and ask us! We’ll help you figure it out and find the support you need.