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PRENATAL YOGA
a calm series to support pregnancy
Pregnancy changes the body quickly.
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Balance shifts. Breathing feels different. The hips, back, and pelvic floor begin to carry new demands. Some days you feel strong and energized. Other days, your body craves rest and support.
Prenatal yoga offers a gentle way to move with those changes rather than fight them.
This six-week series at Cove is designed specifically for pregnant bodies. Each class provides a calm, supportive hour to move comfortably, release tension, and learn simple tools that help you care for your body as pregnancy progresses.
No pressure. No performance. Just thoughtful movement, breathing, and rest.
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April 11 - May 16 • 11:30 am - 12:30 pm • Cove Yoga
Space is limited to 10 participants.
WHY PRENATAL YOGA?
among top recommended exercise for pregnancy
Pregnancy reorganizes the body in remarkable ways. Ligaments soften, posture shifts forward, and breathing patterns adapt as the baby grows. Prenatal yoga helps support the body through these changes.
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In this series, you’ll learn practices that can help you:
• relieve tension in the back, hips, and shoulders
• stay comfortably active during pregnancy
• improve breathing and relaxation
• build gentle strength that supports the spine and pelvic floor
• develop breath & sound tools that may be useful during labour
Just as importantly, it creates space to slow down and check in with your body during a season of rapid change.
A GENTLE WAY TO PREPARE FOR BIRTH
Pregnancy comes with endless advice about what to buy and how to prepare. But very few spaces teach you how to care for your body while everything is changing.
Prenatal yoga offers simple tools that many people find helpful both during pregnancy and during labour:
• breathing techniques that help manage stress and intensity
• positions that can ease pressure in the back and hips
• awareness of the pelvic floor and how to support it
• ways to relax the nervous system when the body feels overwhelmed
You don’t need to “train” for birth. But learning how to breathe, move, and soften in your body can become incredibly useful when labour begins.
This series offers a calm place to explore those tools.
WHAT EACH CLASS INCLUDES
Each class is carefully structured for pregnancy and designed to feel supportive rather than strenuous.
During the series, you’ll explore:
• yoga poses safely adapted for pregnancy
• breathing and sound practices that support relaxation and labour
• gentle strength for the hips, back, and pelvic floor
• movement techniques to ease common pregnancy discomforts
• guided relaxation to help the nervous system settle
Every class ends with time to rest. That quiet reset is often the part students look forward to most.
A SMALL RITUAL TO CARRY WITH YOU
each participant in this series receives a mala bead necklace
During the program, you’ll learn a simple form of japa meditation — a quiet practice of moving one bead at a time while repeating a word, intention, or breath.
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Many people find this surprisingly helpful during pregnancy and labour.
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When things feel intense, the mind can scatter. A physical rhythm like the movement of beads can help bring attention back to the breath and the body.
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Your mala can be used:
• during meditation or rest
• as a focus for breathing during labour
• in the early postpartum weeks when the nervous system needs grounding
• as a reminder of the intentions you carried into birth
Some people keep their mala for years. Others eventually pass it on to their child as a small keepsake from the season when they were waiting for them to arrive.
CLOSING THE SERIES
In the final class of the series, we’ll take time for a simple intention-setting practice.
You’ll reflect on what you want to carry with you into labour — perhaps calm, courage, trust, or patience — and learn how to pair that intention with your breath and your mala.
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The practice is simple: breath → bead → intention
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A small anchor you can return to whenever you need it. For many participants, this becomes one of the most meaningful moments of the entire series.
setting an intention for birth
WHO THIS SERIES IS FOR
This series is designed for people who are pregnant and looking for a safe, supportive way to stay connected to their bodies.
It may be a great fit if you:
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• want gentle movement designed specifically for pregnancy
• are experiencing back, hip, or pelvic tension
• want breathing tools that may support labour
• are completely new to yoga and want a welcoming place to begin
Many people join this series somewhere between 14 and 32 weeks of pregnancy, but everyone’s experience is different. No previous yoga experience is required. Beginners are very welcome.
A NOTE ON INCLUSIVITY
Pregnancy looks different in every body.
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This series is designed to support pregnant bodies of all kinds. If you are growing a human and looking for a calm, supportive place to move and breathe, you are welcome here.
SERIES DETAILS
Location
Cove Yoga — Uptown Saint John
35 Duke Street
Accessible entrance
Schedule
Saturdays, 11:30 am – 12:30 pm
After class, there's time for tea and conversation
Session Specifics
• April 11th to May 16th; 6 weeks total.
• 60-minute classes every Saturday
• A thoughtful gift to carry with you through your pregnancy, delivery & into the "fourth trimester."
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Investment
$120 for the full series
Group Size
Limited to 10 participants to keep the class comfortable and supportive.
A SMALL GROUP OF PEOPLE IN THE SAME SEASON
this series is intentionally limited to 10 participants
Keeping the group small allows everyone to move at their own pace and creates a relaxed environment where you’re practicing alongside others who are also moving through pregnancy.
Many students say this becomes one of the most supportive parts of the experience.
ABOUT COVE
Cove is a boutique yoga school in Uptown Saint John dedicated to thoughtful, small-group practice.
Rather than large drop-in classes, Cove focuses on smaller sessions where students can move at their own pace and receive clear, attentive guidance.
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Our classes emphasize learning how to care for the body through every stage of life — including pregnancy.
AHEAD OF YOUR FIRST CLASS
We recommend each participant:
• be beyond their 12th week of pregnancy by the first class (April 11th)
• have clearance from their healthcare provider to participate in gentle exercise
During registration, you’ll be asked for your approximate due date so the practice can be thoughtfully adapted to the needs of the group.
RESERVE YOUR SPOT
To keep the class calm and comfortable, this series is limited to 10 participants.
Prenatal sessions tend to fill quickly, so early registration is recommended.
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No pressure. No performance. Just thoughtful movement, breathing, and rest.
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April 11 - May 16 • 11:30 am - 12:30 pm • Cove Yoga
