Pre & Post Natal Yoga

For information contact:
Heather Simonson, LMSW, CSE, RPYT

Love Thy Belly: Prenatal Yoga

Nothing inspires hope, love and happiness like a big pregnant belly! During pregnancy, most women flip-flop between feeling the most beautiful they’ve ever felt in their lives and like they have no control over their bodies and minds!

Prenatal yoga will NOT change those feelings, but it will give you the space, comfort and community of like minded ladies who share similar experiences. Concerns about your developing baby, excitement for their, fear and questions about labor and delivery are just the tip of the proverbial iceberg! Then there’s questions about what a doula is and can acupuncture really get rid of my morning sickness, and it’s always nice to know that you’re NOT crazy because you don’t want your mother-in-law to move in and tell you how to raise your baby! After leaving prenatal yoga, you certainly will feel much more calm, relaxed and able to deal better with your wpartners emotions. partners and in-laws!

That said, there are a ton of pregnancy ailments (mental and physical) that yoga absolutely can help….swollen ankles, sciatica, achey back, anxiety, it helps lower blood pressure and the breathing exercises can absolutely help you through labor and delivery (pain management).

These are all topics that we’ll cover and conversations that we’ll have after we’ve done some belly accommodating sun salutations, Kegel exercises, stretches in all of the areas that ache and even build some strength and stability. This class will offer lots of modifications and options so if you’ve never done yoga you can move at your own pace and if you’re a die-hard vinyasa-momma you can still get in your daily dose of chaturunga!

Love Thy Baby… Baby and me Yoga

How amazing is it that our body can actually create another beautiful human being? Whether you are coming to connect with your baby or to disconnect from all the baby talk, registries and checkups, you are giving your baby the best gift you can by practicing yoga.

This class is completely interactive and engaging filled with music and movement that will give both you and your baby a time to connect and a space to stretch. You will play peek-a-boo with your sweet wee one along with Itsy bitsy yogi stretches that can help aid digestion, relieve colic and calm baby down. There will be plenty of postnatal yoga poses for mom that you can practice as your baby looks on and even ones that incorporate your baby as you bounce them on your knee in warrior. Nursing/feeding and diaper changing is always welcome!

Love Thy Self: Postnatal Yoga/Baby and Me Yoga

This is not your standard postnatal-play-with-your-baby class (although you’re encouraged to bring your pre-crawling baby)! Now that we’ve embraced our bellies and fallen in love with our babies, it’s time to love thy self! You might think that from now on you need to put your baby before everything else in life, even yourself but this is absolutely NOT true! How can you take care of that sweet, adorable, melt your heart little angel if you don’t feel happy and strong? The best way to take care of your baby is to take care of you! There are a few things that you’re going to need to take care of so that you can happily take care of your baby and dare I say, your partner/relationship. This is a carefully planned class focusing on:rebuilding abdominal muscles rebuilding pelvic floor muscles (so that you don’t pee every time you sneeze) gaining strength and endurance that you are absolutely going to need to carry around your munchkin ~some much needed stretching and deep breathing so that you can relax and finally…..getting back your pre-baby body!

We’ll absolutely take some time at the beginning or end of the class to chat and compare new mommy experiences like baby body fluids and that first magical smile. Please do not plan to come to this class and play peek-a-boo with your sweet wee one although you can always take a moment to give them an airplane ride or incorporate them into many of your postures ….this is total momma time (with a little nursing/feeding and diaper changing thrown in.)

Other Services:
  • Private yoga sessions
  • Private partner prenatal yoga
  • Reiki sessions (alleviate ailments, help sleep and can help transition breech baby)
  • Mother’s and Baby Blessings
  • Prenatal Yoga Baby Shower
  • HypnoBirthing®
Heather Simonson

Heather Simonson, LMSW, ERYT-200, RPYT, RCYT a Licensed Social Worker and AASECT Certified Sexuality Educator, is the founder of Sexuality Education and Counseling Services, an organization that empowers others to help build the foundation needed to embrace sexuality with pride and in a positive light. Heather’s background and experience enables her to use a truly holistic perspective by fusing eastern and western derived techniques throughout her teachings.

As a Yoga Alliance Registered Prenatal and Children’s Yoga Teacher, and the Founder and Director of The Yoga Womb, Long Island’s first Yoga Alliance approved Prenatal Yoga Teacher Training, Heather knows firsthand the power of yoga and the impact it has on pregnancy, birthing and parenthood. Yoga has been a true gift in Heather’s life, where her practice has become her mission off the mat, to empower others through their own inner wisdom. Heather teaches children’s, family, prenatal, postnatal and baby and me yoga in studios across Long Island. To encourage the depth of one’s practice, Heather offers private and partner yoga, specializing in partner prenatal yoga focusing on comfort measures for labor and delivery, and private yoga and reiki for reversing breech presentations. Heather received her 200 hour certification as a Vinyasa Yoga Instructor and Reiki Practitioner from Always-At-Aum Yoga School, her Prenatal Yoga Teacher Training at Integral Yoga and is also one of Long Island’s only Tantra Teacher.

Heather is a nationally known trainer and counselor in the areas of sexuality and youth development. Before becoming a consultant, Heather was the Director of Training and Education for Planned Parenthood, where she established the agency’s first parent education and training program. She also oversaw their award winning prevention- through-the-arts peer education program, as well as their male involvement and Latino outreach programs. She has now created Long Island’s leading Parent Education program, PEP Talks, giving parents and their children the skills to create a stronger connection to be able to talk openly about sexuality and beyond. PEP talks gives parents the skills they need to advocate for Comprehensive Sexuality Education and while providing practical tips that can be implemented immediately. Heather also provides educational workshops in schools and community based organizations, corporate consulting, trainings for health and day care providers and other professionals, and develops resource materials and curricula. Heather’s is a published co-author of “EMPOWER NOW! An innovative holistic Workshop for Empowerment in Life Skills and Sexuality for Youth.”

Providing individual, couples and family counseling for all ages and abilities, Heather helps engage her clients’ personal strengths and utilizes a truly holistic approach to bring the body, mind and spirit into balance. Heather is a general practitioner but specializes in sexual and reproductive health, relationships and intimacy, parenting and pre/postnatal transition issues and mood disorders.

A mother of two amazing children, Heathers prenatal yoga practice is the prenatal education that enabled her to have beautiful, natural, non-medicated births. Heather has been raising both her daughter and son on yoga and with a comprehensive educational approach since in the womb and knows that the quality of their relationship, the strength in their character and the connection they share, is largely due to instilling these values.

Debi Tracy

Although a professionally college trained dancer, Debi began her yoga practice in 1990 to handle the stress of working a demanding corporate management career in NYC. Her first teacher was Henry, an older gentleman of small stature that taught wonderful two hour classes a few blocks from her East Village apartment on St. Mark’s Street. Ten years later when Debi became pregnant transitioning to prenatal yoga was natural step to continue her practice during such an important part of her life. Her daughter was born in the Spring of 2001 and Debi’s life was forever changed! She home birthed a son on Long Island in 2005.

Debi has been teaching childbirth education for over 10 years and as a clinically trained hypnotist specializing in women’s health including fertility, pregnancy and postpartum, she is a Representative for OMAEP {World Organisation for Prenatal Education Associations} in Special Consultative Status with the Economic and Social Council of the United Nations. As a member of Holistic Moms Network, New Yorkers for Vaccination Information and Choice, La Leche League and The HypnoBirthing® Nest along with Long Island Doula Association, The Coalition for Improving Maternity Services and Society of Enlightened Entrepreneurs among other groups, Debi provides a variety of resources to her students. She has been a guest speaker at The Ross School’s Center for Well Being in East Hampton and a guest on News12 Long Island Naturally with Mary Mucci. Debi has also worked with Suzanne Arms {natural birth advocate, author of Immaculate Deception and founder of Birthing the Future} Karen Brody {playwright and birth visionista of Rock Your Birth}, Dr. John Travis {founder of Wellspring and Alliance for Transforming the Lives of Children} along with the infamous Ina May Gaskin. Shortly after she completed her 200-hour yoga teacher training, Debi trained with Dorothy Guerra learning the Yoga Birthing Method and began her studies for her certification in Pre-Natal Yoga with Heather Simonson of The Yoga Womb. In the fall of 2012, she participated in an intensive workshop with NY Times Best Selling Author and Transformational Coach, Debbie Ford, during a 11 day holy land cruise to Egypt, Isreal, Greece and Italy.

Her most important credential is, however, her personal experience as having learned prenatal yoga first as an expectant mother with all the fears, feelings, doubts and concerns that one faces when traveling the journey of pregnancy, childbirth and motherhood.

Recommended Resources

Susan Marie Gallo, LMT & Doula


Amy Podhurst, L.Ac.
Huntington, NY

Kathy Shamoun, MS. L.Ac & Doula


Long Island Birth Network
Long Island Doula Association

What’s a Doula and why do you need one?
A Doula is a birthing attendant, she will be there to support you and your partner through the entire birthing process. If you want to birth naturally and would like to significantly cut your chances of having a cesarian birth then you need to have an experienced and established doula. Not only will she attend to your every need while birthing, but she’ll be you advocate, make sure that your very sacred birthing space is respected (even in the hospital) and help you with natural pain management. What I absolutely find most valuable about a doula is that they support and involve your partner!

There are not only birthing doula’s, but post partum too. She’ll come to your house to help make sure that you’re healing well (especially if you’ve had a cesarian), help with any questions that you have about caring for your baby, make sure that breast feeding is going well….she’ll even do dishes and laundry!

Recommended Reading

Preparing for Birth with Yoga, First Edition, by Janet Balaskas (1994).

HypnoBirthing®: The Mongan Method by Marie F. Mongan

Active Birth: The New Approach to Giving Birth Naturally, Revised Edition (Non) by Janet Balaskas

Birthing From Within by Pam England and Rob Horowitz

Bountiful, Beautiful, Blissful: Experience the Natural Power of Pregnancy and Birth with Kundalini Yoga and Meditation by Gurmukh Kaur Khalsa and Cindy Crawford

Ina May’s Guide to Natural Childbirth by Ina May Gaskin

Meditations for Pregnancy: 36 Weekly Practices for Bonding with Your Unborn Baby by Michelle Leclaire O’Neill

Spiriual Midwifery by Ina May Gaskin

The Prenatal Yoga Deck: 50 Poses and Meditations by Olivia Miller

Women’s Bodies, Women’s Wisdom by Christiane Northrup

Yoga for Pregnancy: Ninety-Two Safe, Gentle Stretches Appropriate for Pregnant Women &New Mothers by Sandra Jordan


Prenatal Yoga with Desi Bartlett

Jennifer Wolfe’s Vinyasa Yoga

Kundalini Prenatal and Postnatal Yoga

Amira’s Belly Dance and Yoga for Pregnancy