RECOVERY, REHABILITATION & FITNESS

Prenatal yoga serves as powerful medicine for the pregnant body—and at Pinnacle Hill Chiropractic, we believe in empowering expecting parents to move with confidence, strength, and intention throughout their pregnancy journey, from first trimester through delivery and beyond. Our specialized prenatal yoga classes are thoughtfully designed to support your changing body through each developmental stage, addressing common discomforts like lower back pain and pelvic pressure while preparing your body and mind for active labor, delivery, and postpartum recovery.

Ready to feel stronger, more prepared, and supported through pregnancy? Join us in Rochester for our empowering 6-week series.

Prenatal Yoga Series Overview

Our candle-lit, chiropractic-informed prenatal yoga series is designed to support expecting parents through all trimesters—from early pregnancy through birth preparation. Led by Dr. Rachel Stummer, this 6-week series delves into essential concepts for fostering body awareness, breath control, pelvic floor engagement, and enhancing core stability and hip mobility. Each week guides you toward birth readiness, addressing common pregnancy discomforts and supporting your physical and mental well-being throughout your maternity journey.

Each session begins with intention-setting and informative discussion, followed by a 45-minute yoga flow designed specifically for the pregnant body. Modifications are provided for first, second, and third-trimester participants, ensuring each movement is safe and beneficial regardless of where you are in your pregnancy.

Benefits of Prenatal Yoga:

  • Relieves back pain, sciatica, and pelvic discomfort
  • Eases first trimester fatigue and nausea
  • Supports posture and balance as center of gravity shifts
  • Encourages optimal fetal positioning in third trimester
  • Enhances core strength and pelvic floor awareness
  • Builds strength for labor, delivery, and recovery
  • Teaches effective breathing techniques for labor
  • Promotes deeper relaxation and improved sleep
  • Fosters mindful connection with your growing baby
  • Connects you with other expecting parents in Rochester

How Prenatal Yoga Complements Chiropractic Care

Prenatal chiropractic care and intentional yoga practice go hand-in-hand during pregnancy. Chiropractic care supports pelvic movement and function; yoga helps maintain it while building strength and mobility. Prenatal yoga enhances the benefits of your chiropractic adjustments, creating optimal conditions for a comfortable pregnancy and smoother birth.

Meet Our Yoga Instructor

Dr. Rachel Stummer

Dr. Rachel Stummer is a chiropractor and clinical nutritionist specializing in prenatal and postpartum care, with Webster Certification and extensive training in pregnancy wellness. Currently completing her 200-hour yoga teacher training, she combines her clinical expertise with a passion for movement to create safe, supportive prenatal yoga experiences that empower expecting parents throughout their pregnancy journey.

Upcoming Prenatal Yoga Series Dates

When: Spring dates coming soon!
Where: Lower Level Training Facility at Pinnacle Hill Chiropractic
Led by: Dr. Rachel Stummer
Cost: $139 for 6 classes

Frequently Asked Questions

Not at all. Every experience level is welcome. Our classes are beginner-friendly and adjusted to your experience, comfort, and stage of pregnancy. Dr. Rachel will guide you through each movement or pose, offering modifications to make sure everyone feels comfortable and confident.

All stages of pregnancy are welcome. Movements and poses are tailored to what feels best and safest for each individual based on their trimester and comfort level.

Bring yourself, comfortable clothing you can move in, and a water bottle. We provide yoga mats and props, but you’re always welcome to bring your own if you prefer.

Not at all! Our classes are open to the Rochester community. If you’re an active patient, your provider may collaborate with Dr. Rachel for additional support and customized recommendations.

Sometimes! Many HSA/FSA plans cover therapeutic exercise when recommended by a healthcare provider. Check with your plan provider, and let us know if you need documentation for reimbursement.

Movement classes reinforce the work done during chiropractic adjustments by strengthening supportive muscles, improving flexibility, and teaching body awareness. This combination often leads to faster recovery and longer-lasting results from chiropractic care.

For additional information, please refer to our Patient Information page.

“I recently completed the 6-week prenatal yoga course with Dr. Rachel and I’d 100% recommend this class to any expecting mamas out there. It felt amazing to get grounded and slow down in my busy schedule. The class was beginner friendly regardless of prior yoga experience and highly effective. I am able to easily implement things (i.e. poses, breathing techniques) I learned in-class outside of class to continue to support myself during the final stages of my pregnancy.”