Weekly Classes, Series, and Workshops
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Special Offerings
Summer Solstice(ish) Practice
with Lauren
Sfeer Studio, 200 Britton Drive, Chapel Hill
Tuesday, june 25, 6:30 - 8:00 pm
Join in this light-filled community practice at the beautiful Sfeer Studio in Chapel Hill. We will be just slightly beyond the longest day of the year, but we’ll have plenty of sunshine to accompany us on our practice. We’ll start with some sun salutations, engage in some cooling pranayama practices, meditate on the fullness (and the invitation to slow down) that summer offers, and wind down with some restorative poses that will set you up for a restful evening after the sun finally sets. Lauren will lead this 90 minute practice, appropriate for anyone at any point along the path of parenthood (prenatally and postnatally friendly). A cooling herbal tea will send you on your way after our time together. This practice is offered on our website for $30. A sliding scale registration is also available by sending venmo payment to @Lauren-Sacks-2 (suggested $20 - $40).
Prenatal Yoga
Prenatal Yoga
WITH stephanie
ONLINE
Ongoing series, saturdays 8:30 AM- 9:20 AM, EST
Next Session Begins april 6
Meet Your Teacher: Stephanie Amekuedi
Blossoming Bellies: Prenatal Yoga for Radiant Pregnancy - A nurturing 45-minute prenatal yoga class specially designed to support you on your journey to a radiant pregnancy. Throughout this gentle and empowering practice, you'll embark on a journey of self-discovery and self-care, guided by the principles of prenatal yoga. Your instructor will skillfully lead you through a series of gentle yoga poses, mindful breathing techniques, and soothing meditations, tailored to address the unique needs and challenges of pregnancy.
$15 drop in rate or $60 for a 6 week class pass
Class meets on Saturdays from 8:30 AM- 9:20 AM, EST
Next Session Dates: April 6, 13, 20, 27, May 4 & 11
Whether you're new to yoga or an experienced practitioner, "Blossoming Bellies" is suitable for all levels of fitness and stages of pregnancy. Our instructor will offer modifications and adjustments to ensure that each pose feels comfortable and accessible for your unique body.
Meet Your Teacher: Lauren Sacks
Moms and parents-to-be, join Lauren weekly for a gentle and supportive prenatal yoga class. We’ll have a brief check-in, followed by a prenatal yoga practice, safe for all trimesters of pregnancy.
Class takes place at the lovely Sfeer Studio, located just outside downtown Carrboro and Chapel Hill at 200 Britton Drive, Chapel Hill, NC.
Your last class is free!
Enter LASTFREE when you register for your last class. Regardless of whether you are 41.5 weeks pregnant or 31 weeks pregnant, your body may know when it’s time to scale it back. We celebrate you listening to that and want to honor that with a complimentary class and special practice when you decide it’s time.
You can register below for a $15 drop-in class. If you need to pay less, or would like to pay more, you are also welcome to venmo Lauren @Lauren-Sacks-2 - Your Venmo payment will count as your registration. For questions, please reach out to lauren@wholemamayoga.com.
Prenatal Yoga
With Mary and Alexandra
In Person at Carrboro Yoga Company in Carrboro
Wednesday evenings, 6:15 - 7:30 PM
You are: a pregnant person.
Meet Your Teacher: Mary Reddinger
You want: a customized yoga class taught by an experienced doula (Alexandra) and prenatal yoga teachers (both of us!)
You’ll get: that and a priceless chance to connect with other expecting parents—think future playgroup! At the end of class, people say: “See you next week, unless I have the baby!”
Meet Your Teacher: Alexandra DeSiato
Every class will begin with a brief check-in, so you can get to know your fellow attendees on the path of pregnancy. After that, we’ll move and breathe through a prenatal yoga practice, safe for all trimesters of pregnancy. We’ll end class with rest and stillness.
Preregistration is required. Carrboro Yoga offers drop-in classes, unlimited or 5x a month membership options, or a 10 class pass, so the price per class ranges from $15 - $30 a class, depending on how you sign up.
This class is co-taught by Alexandra and Mary, who generally alternate week to week.
Meet Your Teacher: Laura Lundegard
Join Laura for a slow restorative class focusing on creating more space in the body through deep relaxation. Class will consist of longer holds with the assistance of props to release tight muscles, breathwork, mindfulness, and sacred sound via the harmonium.
Each class is an invitation to slow down, be in stillness, to trust and surrender.
Laura is trained (through the WMY teacher training) to work with prenatal folks, so if you’re looking for a “regular” yoga class to attend during pregnancy, this might be the right fit!
Class takes place at Yoga Shala (819 Broad St. in Durham).
Class costs $20 for a drop-in or $68 for a 4-class pack via Cash or Venmo (@laura-lundegard).
Postpartum Yoga
Guided Meditation
WITH stephanie
ONLINE
Ongoing series, thursdays 7:30 - 8:15 PM, EST
Next Session Begins april 4
Mother's Serenity: Guided Meditation for Nurturing Maternal Well-being - A deeply soothing guided meditation class designed specifically to nurture maternal well-being and cultivate a sense of inner peace amidst the beautiful chaos of motherhood. This class offers a sacred space where mothers can connect with themselves, their babies, and the profound journey of parenthood.
This class incorporates gentle movements, empowering mantras for motherhood, and serene guided meditations to create a holistic experience of relaxation and renewal. Throughout the session, participants will be guided through gentle movements that encourage the release of physical tension and promote a sense of ease in the body. These movements are specifically designed to honor the unique needs of mothers, offering gentle stretches and postures that support overall well-being and vitality.
Intertwined with these gentle movements are powerful mantras for motherhood—words of affirmation and empowerment that resonate deeply with the maternal spirit. These mantras serve as anchors, guiding mothers back to a place of strength, resilience, and unconditional love as they navigate the joys and challenges of parenting. Central to the "Mother's Serenity" experience are the guided meditations, crafted to transport mothers into a state of deep relaxation and inner peace. Through soothing imagery, mindful breathing techniques, and guided visualization, participants will journey inward, reconnecting with their inner wisdom and nurturing a sense of serenity that extends beyond the meditation session.
$12 drop in rate or $50 for a 6 week class pass
Class meets on Thursdays from 7:30 PM - 8:15 PM, EST
Next Session Dates: April 4, 11, 18, 25, May 2 & 9
Whether you're a new mother navigating the early stages of parenthood or a seasoned mom seeking moments of respite amidst the busyness of family life, "Mother's Serenity" offers a sanctuary of solace and support. This class is open to mothers of all ages and stages, providing a nurturing space where you can honor yourself, replenish your spirit, and cultivate a sense of serenity that uplifts both you and your family.
Join us as we embark on this sacred journey of self-care and motherhood, embracing the transformative power of mindfulness, movement, and meditation to nourish our souls and illuminate the path ahead.
Yoga During Lactation
WITH courtney
ONLINE
Ongoing series, Mondays 7:45 - 8:30 PM, EST
Next Session Begins april 8
Lactation is such a beautiful gift that we can offer our children, but it takes its toll on the body and mind! Join Courtney and other lactating parents for a 6-week online series designed for the aches, pain and exhaustion that come with lactation. This class will be offered virtually so that each family has the comfort of their own setup. Nursing is welcome during each class, as is stepping away, if you need or want.
The intention of this class is to offer yoga that is inclusive of all bodies & experiences. That means that this class is appropriate for mothers & parents who are breastfeeding, chestfeeding, pumping or otherwise creating milk from their own body for their babies.
Courtney worked with the International Lactation Consultant Association for 5 years, and has her perinatal certification through Whole Mama Yoga. She is not a lactation consultant, but can deeply remember nursing her own 3 children. This class is meant to provide movement during lactation, and will not include any advice on breastfeeding. If you would like information, please see our Resources page.
Spring Session Dates: April 8, April 15, April 22, April 29, May 6 & May 13
The cost is $15 per week or $75 for the entire series. If you need to pay less, or would like to pay more, please email Courtney directly.
Postpartum Yoga
WITH stephanie
ONLINE
Ongoing series, saturdays 9:30 AM- 10:20 AM, EST
Next Session Begins april 6
Renew & Restore - This weekly 45 minute offering is a revitalizing postnatal yoga class designed to support mothers with children of all ages on their journey to physical relief, pelvic floor strength, and overall well-being. This class offers a safe and nurturing space where mothers can reconnect with their bodies, release tension, and restore balance after having a child.
Tailored to the unique needs of postpartum mothers, this class places a special emphasis on pelvic floor exercises, offering gentle yet effective techniques to strengthen and tone the pelvic floor muscles. These exercises are essential for promoting pelvic health, supporting postpartum recovery, and preventing common issues such as incontinence and pelvic organ prolapse.
In addition to pelvic floor exercises, "Renew and Restore" incorporates a variety of yoga postures and sequences specifically chosen to address the physical demands of motherhood. Through gentle stretches, mindful movements, and restorative poses, participants will alleviate tension in the shoulders, back, and hips—areas commonly affected by the rigors of pregnancy and childbirth. More than just a physical practice—it's a holistic journey of renewal and self-care. Guided by our compassionate instructor, participants will cultivate mindfulness and self-awareness, learning to listen to their bodies and honor their needs with kindness and compassion.
Each class also offers opportunities for relaxation and rejuvenation, with soothing breathing exercises and guided meditations designed to promote inner peace and mental clarity. As mothers take time to nourish their own well-being, they are better equipped to care for their families with patience, resilience, and love.
$15 drop in rate or $60 for a 6 week class pass
Class meets on Saturdays from 9:30 AM- 10:20 AM, EST
Next Session Dates: April 27, May 4 & 11
This class is open to mothers of all ages and fitness levels, from newly postpartum mothers to those with older children. Our instructor provides modifications and adjustments to accommodate individual needs and ensure that each participant feels supported and empowered in their practice.
Postpartum Yoga
WITH ALEXANDRA
IN PERSON at Carrboro YOga Company in Carrboro
THursday Mornings, 10:30 AM - 11:30 AM
If you're a new mom or birth parent, this is the class for you! Join Alexandra for Postpartum Yoga at Carrboro Yoga Company.
Meet Your Teacher: Alexandra DeSiato
Class meets Thursday mornings from 10:30 -11:30 AM, with the goal of moving in ways that feel good, build strength & heal. Non-mobile babies are welcome to join—whether they are asleep or awake, calm or cranky. (It’s also fine for you to come solo. Attendees do both!)
During our time together, we'll check in, connect, move, and breathe. On the mat, we'll prioritize movement that feels good & work on rebuilding strength. It took many months for your body to build your sweet baby, and in this class, you’ll find care for your core, pelvic floor, shoulders, and hips. Meet other new moms and birth parents or reconnect with folks from prenatal yoga class!
Class ends at 11:30, but there will be time to linger and chat after class. All new birth parents are welcome!
Yoga for Moms with New Babies
WITH MARY
ONLINE
Ongoing series
8 week Series, Next Session begins June 8
As mothers, we spend so much time and energy nurturing our little ones. In this series, YOU will be nurtured. We'll move in ways that facilitate healing and bring balance back to your body. You will strengthen areas that might have been weakened during pregnancy, such as your abdominals, spine and pelvic floor, and relax areas of the body that become stiff as you care for your little ones. You'll also have the opportunity to connect to other mothers, and share the joys and challenges of parenthood.
Upcoming Sessions:
Saturdays, 9:30am-11am EST on Zoom, beginning June 8th
$299 $249 - Exclusive pricing for Whole Mama Yoga students! Use code WMY to receive a $50 discount at checkout.
Class recordings available upon request. • Limited spots available! • Learn more about this series here.
The outside of beautiful Sfeer Studio, where class occurs.
Join Lauren and other moms and birth parents for a 6-week series focused on sharing the delight, wonder, and challenge of entering, or re-entering, parenthood. This series is geared toward people in the earlier years of parenting - from those taking care of newborns to those chasing after toddlers (or, perhaps, both!). In addition to spending time in community, each practice will focus on yoga to address some common needs (wrists, shoulders, neck, front body) that tend to bear the brunt of the physical load during these early years. Lauren integrates mental wellness tools, mindfulness, personal coaching, and gentle movement into weekly community-building sessions. Class meets Sunday afternoons for 6 weeks. If you’re interested in receiving information when the next series is scheduled, please reach out to Lauren!
Baby & Me Yoga
With erin
In Person at the Levin JCC in Durham
Thursday Mornings, 11:00 - 11:45 AM
Baby & Me Yoga (Ages 0-11 months + Caregiver) is a time for baby and caregiver to connect, move and breathe together. Class will always include a check-in, followed by caregiver focused movement, baby focused movement, and relaxation. Class is from 11-11:45AM every Thursday morning.
This class is most appropriate for infants who are not yet mobile. Infants who can roll over and/or sit up on their own, or who have just started crawling are also a great fit!
Class takes place at the Levin JCC located in Durham at 1937 W Cornwallis Rd, Durham, NC 27705.
JCC members can take these classes for free as a part of the Group Exercise Program. Learn more about becoming a member here.
You do not need to be a JCC member to join us! Purchase a single class ($10) or 5-class pass ($45) here. You will be prompted to create an account after clicking “register,” but you cannot reserve your spot in class online.
Once you’ve purchased your single class or 5-class pass, please call the welcome desk (919-354-4936) or email Katrina Dooda at kdooda@jewishforgood.org to reserve your spot in class.
Yoga for Parenthood
Yoga for Motherhood
With Lauren
In Person at Sfeer Studio in Chapel Hill
Ongoing series, Tuesdays 7:30 - 8:45 PM, Next session runs May 21 - June 11
Yoga for Motherhood provides a means for parents to connect, find community, and share a sweet yoga practice together. The challenges of parenting are many, and this class offers solace, support and gentle humor applicable to those challenges. Meet other parents, share your weekly joys and challenges, and enjoy a yoga practice that will set you up for sleep (and perhaps allow you to miss bedtime at your own house…).
Scholarship and sliding scale opportunities are available. Please contact Lauren for more information or to inquire about drop-in rates. Class takes place at the beautiful Sfeer Studio at 200 Britton Drive in Chapel Hill, NC.
Embodied Mothering Yoga
With Erin
Online
Tuesdays 8:15 - 9:15PM, EST
Join Erin for a unique weekly class focused on helping you embody whatever mothering means to you. We'll think about feeling confident in our bodies, finding our voice & making space for who we are & who we are becoming.
Embodied Mothering Yoga is all about moving the thoughts, stories & messages about mothering that live in our minds into our bodies so that our bodies can notice them, and perhaps process & move through them. To keep class as movement focused as possible, we will not begin with a check-in (as most postnatal yoga classes do). Instead, weekly, thematic journal prompts will be provided.
This class is designed for any postnatal birthing person - no matter how long it has been since your labor & delivery.
Class will leave you feeling a little closer to the magic inherent in all mothers.
Meet Your Teacher: Erin Hanehan
Class is offered on a sliding scale starting at $10 per session. When registering for class, you will automatically be billed $10. You can choose to pay more by inputting any amount under “Pay What You Want Additional Amount.”
The Embodied Mothering Yoga community will meet seasonly for in-person meet ups. These meet ups are perfect for regular Embodied Mothering Yoga students looking to connect in-person or for folks who don’t love practicing online. All are welcome! We begin with a check-in, snacks & hand-blended tea included, plus your registration includes a gift to take home!
We will meet next on Sunday, August 18 from Noon - 2:00 PM at Sky Pond in Apex.
Upcoming Meet Up Dates: Sunday, November 17, 2024 & Sunday, February 2, 2025
Heated Flow Yoga
WITH LAURA
IN PERSON AT Solstice Yoga IN DURHAM
Tuesday Mornings, 9:15 - 10:15 AM & Friday Mornings 10:30 - 11:30 AM
This class starts slow and builds in intensity and speed. A dynamic yoga class that moves with fluidity and rhythm, guiding you through sequences that will strengthen and stretch your body, mind, and spirit. This class offers accessible alignment principles and biomechanics and precise cueing to allow you to modify or advance poses as needed. This class is suitable for all levels. Class is heated between 95°F-100°F
Laura is trained (through the WMY teacher training) to work with postnatal folks, so if you’re looking for a “regular” yoga class to attend at any stage of your postpartum and/or parenthood journey, this might be the right fit!
Toddler & Me Yoga
With erin
In Person at the Levin JCC in Durham
Thursday Mornings, 10:00 - 10:45 AM
Yoga Together (Ages 1-4 + Caregiver) brings mindfulness and yoga to toddlers in a fun and playful way. Doing yoga with your toddler is a powerful way to instill confidence and model healthy habits. Class is from 10-10:45AM every Thursday morning.
This class is designed for toddlers, but even younger yogis will benefit from this practice as well. Is your child pulling up and exploring mobility on two feet? Are they a fast crawler and interested in movement? Are they curious about other people who are moving? This class is the right fit for your little yogi!
Class takes place at the Levin JCC located in Durham at 1937 W Cornwallis Rd, Durham, NC 27705.
JCC members can take these classes for free as a part of the Group Exercise Program. Learn more about becoming a member here.
You do not need to be a JCC member to join us! Purchase a single class ($10) or 5-class pass ($45) here. You will be prompted to create an account after clicking “register,” but you cannot reserve your spot in class online.
Once you’ve purchased your single class or 5-class pass, please call the welcome desk (919-354-4936) or email Katrina Dooda at kdooda@jewishforgood.org to reserve your spot in class.
Little Love Yoga
with Courtney
In Person at Southeast Wake Regional Library
Friday Mornings, 11:00 - 11:45 AM
Join Courtney for a special series with your “littles.” This series is for small children ages 1-5 & their caregivers, and will include movement for everyone! These classes will get both children and their adults moving in fun ways, and end with a calming & uplifting quiet time.
This series will run Friday mornings from 11 - 11:45 AM on the following dates:
April 19, April 26, May 3, May 10, May 17
Registration is not required, but event details are available here.
This series is FREE & takes place at the Southeast Wake Regional Library (908 7th Ave., Garner, NC 27529)
Heated Vinyasa Yoga
WITH LAURA
IN PERSON AT Threehouse Studios IN DURHAM
Wednesday Mornings, 7:00 - 8:00 AM
Class will be heated and humidified to a felt temperature of 100° F to encourage your muscles to lengthen and body to sweat. In this class, build the heat with dynamic movement coupled with breath. Poses will be offered with different variations so you can choose what version of the pose is best for your practice at the time.
Laura is trained (through the WMY teacher training) to work with postnatal folks, so if you’re looking for a “regular” yoga class to attend at any stage of your postpartum and/or parenthood journey, this might be the right fit!
Sangha for Parents
With Joanna
Online, Membership Group
The First Sunday of every month, 3:00 - 4:00 PM, EST
Many spiritual spaces are unknowingly dominated by patriarchal systems. At most places of worship, parents are expected to drop off children in Sunday school or nurseries in order to participate in their own study and worship. We are given the message that we must separate from those we love and who need us in order to awaken. We hide nursing our babies as some act of perversion. We quiet our toddler’s squeals and sweat bullets until the service, Zoom call, or group is over. Or we just don’t attend. At all.
But what happens when our child (or our heart) says “no” to these practices? What can we learn from Mother Mary, from Dipa Ma, from the early Buddhist nuns, and from those quiet parents in our humble communities we do not know yet? What if enlightenment comes from life with our family, not despite it. Sangha for Parents was born out of this idea.
Sangha means community in Pali and Sanskrit. It refers to a community of people practicing in the Buddhist tradition.
Sangha for Parents honors the Eastern roots of mindfulness while acknowledging that mindfulness practices, awareness, compassion, contemplation, and an attention to the timeless now can be found across all spiritual and secular traditions.
As a mother of two young children, Joanna, your Sangha for Parents guide, understands the importance of both community and spiritual health. Many of the themes explored in Sangha for Parents will bring us into contemplation of how we can nurture our own spiritual health and a “shared spirituality” with our children.
Meet Your Teacher: Joanna John
Parents in the Sangha for Parents community will meet on Zoom the 1st Sunday of every month from 3-4PM EST. We will begin with a check-in using the deep listening practice described by Thich Nhat Hanh. Joanna will then offer a talk on an aspect of mindfulness followed by a guided meditation and optional group discussion on the day's theme. There will also be time for questions on mindfulness and meditation practice. This gathering is designed primarily for parents, but children are welcome to attend.
Sangha for Parents holds anti-racist values, is LGBTQIA+ affirming, and is a lactation friendly space. Joanna is a certified trauma informed mindfulness teacher who focuses on embodied spiritual practices.
Members of the Sangha for Parents community will receive access to the live monthly sangha described above, recordings to all sangha talks and meditations, and email support from Joanna on meditation and mindfulness. Once you join, you will receive a welcome email from Joanna followed by monthly reminder emails, which will include Zoom access information. Please ignore the “schedule” link provided on the membership confirmation screen after payment.
Membership costs $15 per month. Members may cancel at any time and rejoin at any time. A limited number of no questions asked scholarships are available upon request. A scholarship membership costs $5 per month. Please email wholemamayoga@gmail.com to request a scholarship membership.
All Families are Whole Families
All Whole Mama Yoga offerings are affirmative of all types of families.
If you have questions or want to talk to us more about your unique family, please contact us.
Please read more about our commitment to inclusivity on our Philosophy page.