Who is prenatal yoga for?

Anyone who is pregnant, at any stage. You don't need to have done yoga before. We move slowly, and modifications are suggested as needed.Class is 60 mins long.

Prenatal Yoga: What happens in class?

Each class blends four things: gentle yoga, mobility stretches for stiff joints, Pilates-based core and pelvic floor work, and breathwork. It all adapts as your body changes.

When can I start?

You can join in any trimester. Please check with your doctor or midwife first. For most healthy pregnancies, gentle movement is safe and helpful the whole way through.

Is yoga safe during pregnancy?

For most healthy pregnancies, yes. ACOG suggests about 150 minutes of moderate activity each week during pregnancy. Check with your provider first. We skip hot rooms, deep twists, hard belly work, and lying flat on your back for long periods and use modifications/props as needed.

What are the benefits?

Reviews of many studies link prenatal yoga with less back pain and fewer anxiety and depression symptoms. Breath and pelvic floor work may also help you get ready for birth and recovery.

What if I have a health condition in pregnancy?

Talk to your provider before you join. I also recommend scheduling a free session before buying a class pack so I can decide if I am the right fit. Sometimes for certain conditions - a prenatal chiropractor, pelvic floor therapist or craniosacral therapist maybe a better fit. I can refer you out as needed.
For few other conditions I may suggest private sessions or modifications within a class.

What do I need?

A mat, heavy books or yoga blocks, a blanket, and water. A sturdy chair near you is helpful too. Cushions or pillows under your feet and between your legs - to support your lower back and pelvic floor.

I’ve never meditated or done yoga before. Is this for me?

Absolutely. No prior yoga experience is needed for this class. You’ll be guided through every moment.

When should I stop and rest?

With prenatal yoga- listen to your body cues. Use pillows, cushions, blankets, chair and make yourself comfortable as needed. You can take break as needed, drink water and bathroom breaks as needed.ACOG lists warning signs that mean you should stop and call your provider. They include bleeding, fluid leaking, dizziness, chest pain, a bad headache, calf pain or swelling, and regular, painful contractions.

Is this an in-person class? I have other kids and do not have childcare.

Classes will be conducted online so you can attend them from the comfort of your home. Class recordings will be made available -if requested.

What do I need to join this class?

Laptop or cellphone to access the class online
Reliable internet connection
Yoga mat or rug
Yoga block or 2-3 thick books
Yoga strap or a long scarf/bathrobe tie
Yoga Bolster or a rolled comforter/duvet
2-3 pillows and cushions
Small Pilates ball or any softer ball
Sturdy chair (if you need modification)

New Mom Flow

Who is this class for?

Anyone who has given birth and cleared by their provider for exercise. Since healing looks different for each body -moms up to 24 months postpartum can join.

What does New Mom Flow include?

Safe core rehabilitation through breathwork. Breath before strength.
Gentle mobility exercises targeting neck, shoulder and upper back.
Pelvic floor awareness.
Nervous system regulation through breathwork and movement.
Community connection with other new moms.

Is it safe for my core and pelvic floor?

We start gentle and build slowly. If you notice leaking, heaviness, or a gap in your belly muscles, tell me. I may suggest you also see a pelvic floor physical therapist.

When can I start after birth?

It depends on your birth and how you're healing. ACOG says some people can start gentle movement within days of an uncomplicated birth. Many wait until their postpartum check-up. After a C-section, it often takes longer. Your provider has the final say. I prefer that you have medical clearance before starting the class.

What if I can only stay for part of class?

That's fine. Classes are built for real life with a baby. Even ten minutes counts. Class recordings can be made available - if requested.

Can I join while breastfeeding?

Yes. Wear something comfortable and keep water close.

Will this help my mood?

Movement and slow breathing can help you feel calmer. But yoga is not a replacement for care. If you feel sad, numb, or scared most days, please reach out. Call or text the National Maternal Mental Health Hotline: 1-833-852-6262. It's free and open 24/7.

Can I join outside that series?

Yes. Weekly classes are $21 per class, or $180 for a 10-class pack.

What do I need to join this class?

Laptop or cellphone to access the class online
Reliable internet connection
Yoga mat or rug
Yoga block or 2-3 thick books
Yoga strap or a long scarf/bathrobe tie
Yoga Bolster or a rolled comforter/duvet
2-3 pillows and cushions
Small Pilates ball or any softer ball
Sturdy chair (if you need modification)

Sleep Restored

What is Sleep Restored?

Sleep Restored is a restorative class for postpartum mothers, running free currently on Zoom until Oct 20. The session is 30 minutes.

What is yoga nidra?

A practice from ancient yogic tradition, sometimes called yogic sleep. You lie down. You follow a gentle guided sequence — breath, body awareness, rest. The nervous system begins to settle. No experience needed. No performance expected.

What if I fall asleep?

Good. Sleep is welcome here. Drifting is welcome. Lying quietly while the audio continues is also fine.

What if my baby wakes up? What if my toddler walks in??

You don’t need quiet or perfect conditions to be here. Come as you are — as long as your baby is safe (in playpen or crib) - it should be fine. That said — yoga nidra works best when you can lie on your back.

I’m not postpartum. Can I still join?

Yes. This series is for mothers — the one who gave birth, the one who waited and adopted, the one who came into this through fostering. It’s also for partners who are equally in the thick of it. Whether your baby is weeks old or your youngest just started school — exhaustion and nervous system overload don’t follow a single story.

What do I need?

Somewhere to lie down comfortable. Use a blanket - if you run cold. Cushion or pillow under your feet -if lying down on yoga mat hurts your lower back. Eye mask, if it is easier to relax in darkness.

I’ve never meditated or done yoga before. Is this for me?

Absolutely. No prior yoga experience is needed for this class. You’ll be guided through every moment.

Will this fix my baby's night wakings?

No. This class is for adult sleep. It won't change how often you're woken up. It helps your body rest more deeply and restorative in nature.

What if I have a sleep problem?

If you snore loudly, stop breathing at night, or can't sleep for weeks at a time, please see a doctor. This class can go alongside care, not replace it.

South Asian Postpartum Care

Tradition is not the same as evidence. And evidence is not the only way people have understood care.

When I had my babies, the advice came from every side. Eat this. Don't go out. Stay Warm. But no one could tell me why. So I look closely at each tradition: where it comes from, what it was for, and what research says today and adapted it for my life. This section specifically for all those moms who want to separate myth from meaning.

Why do so many cultures have special care after birth?

Because birth takes a lot out of the body. Around the world, cultures set aside time after birth for rest, warm food, and help from others. Examples include the 40 days of rest in many South Asian families, la cuarentena in Latin America, and zuo yuezi ("sitting the month") in China or nannayittu irikya as my mom called it. Modern medicine now calls this time the "fourth trimester." At iSum, I also explore these practices with respect and clear do my best to be about what research can and can't tell us.

What is postpartum confinement?

Confinement is a set time of rest after birth, often 30 to 40 days. Family or community care for the mother so she can heal and feed her baby. It may include staying home, special foods, oil massage, and a slow return to daily life. The core idea of rest, food, and help at home fits well with what we know today. But not every rule has research behind it, and some may not suit you. For example, strict limits on bathing or even drinking water aren't needed for healing.

Does belly binding work?

It may help you feel supported and comfortable in the early weeks. Many cultures use it, and many mothers like how it feels. Some small studies suggest a binder may ease pain after a C-section. But there's no good evidence that it shrinks the uterus faster or flattens the belly for good. It doesn't replace core and pelvic floor rehab. Keep it snug, not tight, so you can breathe freely. After a C-section, ask your provider first.
My personal experience was that it provided me the support I needed in early postpartum days.

Are traditional postpartum foods like laddoos good for me?

hey were made for a good reason. Foods like gond laddoo, panjiri, and sesame sweets give a tired new mother dense, quick energy. But "traditional" doesn't mean "right for everyone." We ask four questions about each food. What was it for? What's in it? What does nutrition science say? Can you digest it well? If you have blood sugar concerns, or a recipe has herbs and you're breastfeeding, check with your provider.

How is this different from the "fourth trimester"?

The fourth trimester is a modern name for the first 12 weeks after birth. It's a time of big changes in body, mood, sleep, and daily life for both mother and baby. ACOG says postpartum care should be ongoing, not one visit. It recommends contact with your provider within three weeks of birth and a full visit by 12 weeks. Traditional cultures saw this need long before the term existed. Both value rest, food, a slow return to activity, and support. At iSum, traditions are a source of wisdom alongside modern evidence, never a replacement for medical care.

Does fenugreek help with milk supply?

Maybe, for some moms. In the West, fenugreek is often sold as a tea or capsule to boost milk. But it doesn't work for everyone. It can also cause an upset stomach, lower blood sugar, or a maple-syrup smell in your sweat and your baby's urine.In many Indian homes, fenugreek is food, not a supplement. The seeds are soaked and then roasted go into laddoos. The leaves are cooked in ghee and go into parathas and curries. It's eaten in small amounts, as part of a meal.In Ayurveda, fenugreek is seen as warming. So in postpartum phase often overnight soaked seeds are suggested so they become gelatinous and digest better. This gel is a soluble fiber called galactomannan. It slows how fast sugar enters the blood. So check with a provider if you have diabetes or take blood thinners.When we work together, I look at your digestion, your body, and your needs, and adapt from there.

What is Ayurveda?

Ayurveda is a traditional system of health from India. It began more than 3,000 years ago. It looks at daily rhythm, food, sleep, digestion, and the seasons. In class, I share a few simple ideas from it, like a steady bedtime or warm, easy-to-digest food after birth. I explain each one by how the body works. Ayurveda does not replace medical care, and NCCIH notes that research on it is still limited. Some Ayurvedic herbal products have been found to contain lead or other metals. Please check with your doctor before taking any, especially while pregnant or breastfeeding.

Other Questions

Do I need to have my camera on??

For movement classes, it helps. It lets me see you and offer safe changes.

Can I use HSA or FSA funds?

Unfortunately no. Currently we do not accept insurance or HSA/FSA.

Do you offer anything before pregnancy?

Yes. Preconception classes help prepare your body and mind. They include pelvic floor work, breathwork, and food and lifestyle guidance. $21 per class, or $180 for 10.

Canceling a drop-in class
Babies don't follow schedules. If you can't make it, cancel before class starts and your payment moves to another class within 30 days. No refunds once class has started.Class packs
One pack works across Preconception, Prenatal Yoga, and New Mom Flow. Sleep Restored has its own pack. Packs last a year from purchase. They're non-refundable and can't be shared with others.When your baby arrives
Your Prenatal pack pauses when your baby is born. Pick it back up in New Mom Flow when you're ready, with up to [3] extra months to use it.Private sessions
Reschedule or cancel for free up to 24 hours before. Inside 24 hours, 50% of the fee is charged. A no-show is charged in full. Life with a baby happens, so your first late cancellation is free.If I cancel
If I have to cancel a class, you get a full credit or refund, your choice.Arriving late
Join whenever you can. In prenatal classes, start with gentle movement until your body warms up.Community Education classes
Classes booked through Bloomington Community Education follow their refund policy.Health and safety
Please get your provider's okay before joining. You'll sign a short waiver before your first class. My classes support your care but don't replace medical advice.Recordings and privacy
Recordings show only me, never you. Your intake form is stored in Carepatron, a secure system built for health records. Only I can see it. I never sell or share your information. You can leave the email list any time.