SIX WEEK
Pelvic Floor Yoga Series
4/19 - 5/31
(skipping Mother's Day on May 10th)
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Sunday Mornings | With Azy
11:30AM - 12:30PM
Your pelvic floor supports your core, your breath, and so many of the movements you make every day. In this six-week series, we’ll explore gentle yoga, breathwork, and functional movement designed to strengthen, release, and reconnect with the muscles of the pelvic floor and deep core. This series is especially supportive for pregnant folks preparing for birth, postpartum parents rebuilding strength, and women navigating the changes that come with midlife, hormonal shifts, or pelvic floor concerns such as tension, weakness, or instability. Classes will move at a slow, mindful pace with plenty of education and modifications so each participant can better understand their body and build sustainable strength. No prior yoga experience is required. All bodies and life stages are welcome.
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While many of the practices can support pregnancy and postpartum recovery, this series is equally valuable for women experiencing pelvic floor changes later in life. Whether you’re navigating pregnancy, postpartum healing, perimenopause, menopause, or simply looking to better support your body, this series offers practical tools to help you move with greater strength and ease.
Pelvic Floor Yoga
Each class offers:
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Gentle Movement for Strength and Mobility
Focus on incorporating gentle yet effective movements to stretch key muscle groups and build supportive strength throughout the body. Expect slow, mindful flows that promote flexibility, reduce tension, and safely engage the core, pelvic floor, hips, and back.
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Pelvic Floor & Core Awareness
Learn how breath, posture, and movement influence the pelvic floor and deep core muscles. Classes will include practical techniques to help improve stability, coordination, and support for everyday movement and overall pelvic health.
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Support Through Life Transitions
Whether you are pregnant, postpartum, navigating hormonal changes, or simply looking to care for your pelvic health, each session will offer accessible practices and modifications to meet you where you are. Movements and relaxation techniques will help ease common discomforts, rebuild strength, and promote long-term resilience in the body.
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Restorative Recovery & Relaxation
Each class will include opportunities for rest and gentle restoration to calm the nervous system, release tension, and support the body’s natural healing and recovery.
What to Bring: Your usual yoga equipment and attire. A mat will be necessary, but we have a few to borrow if you do not have one. All other equipment will be provided. It is recommended you have a water bottle to hydrate.
Cost: $270 for the entire six-week series ($45 per session)
Prior registration is necessary for the series, drop-ins are not permitted.
The series cost is for all six classes, paid in advance. Please note that missed classes are not refundable or transferable.
Partner Participation: Partners/support people of pregnant folks are encouraged to attend at no additional cost
Partners do not need to register in advance and are welcome to participate in as many classes as they would like.
Azy Pournaderi
Azy is the owner of Upstairs Yoga and a dedicated yoga instructor with a passion for creating inclusive, nurturing spaces. Having just given birth to her daughter, she brings a unique and empathetic perspective to her teaching, guiding students through gentle, restorative practices designed to support both physical and emotional well-being during pregnancy + postpartum.