top of page

Yoga            Shaina Rogers

Outline drawing of a sunflower
Shaina Rogers Prenatal & Postnatal Yoga Classes

Shaina Rogers teaches yoga to postnatal and prenatal women at the MV Wellness Center.  She has a nuanced understanding of the different needs and stages of pregnancy and post-pregnancy recovery.  Her ability to cater to both these cohorts speaks volumes about her expertise and dedication to providing holistic support for women throughout their pregnancy journey and beyond.    


The combination of Vinyasa and Yin yoga supports various aspects of the postnatal times as well as a healthy pregnancy. She includes labor preparation, breath-body connection, pelvic floor exercises, posture, and core strengthening in her classes- key to both expectant mothers and those tasked with rebalancing after the delivery.

Vinyasa, or flow,  yoga's emphasis on movement linked with breath aligns well with the goals of supporting women in staying connected to their bodies and breath during this transformative time.  It's often described as a series of poses that smoothly transition from one to another, connected by inhaling and exhaling.  Vinyasa yoga also encourages mindfulness and presence through the coordination of breath and movement, is adaptable to different levels, and is accessible to beginners while offering challenges for more experienced practitioners.

Yin yoga is a slower-paced, mentally relaxing style of yoga that focuses on passive, longer-held poses targeting the connective tissues, such as ligaments, tendons, and fascia, rather than the muscles. In Yin yoga, practitioners typically hold poses for extended periods, often ranging from one to five minutes or more.  The practice involves finding a comfortable position in a pose and then allowing the body to relax deeply into it, aiming to gently stretch and stimulate the connective tissues around the joints. These longer holds, combined with relaxed muscles, encourage a release of tension and a deeper level of flexibility.  Yin yoga encourages practitioners to calmly and introspectively observe their sensations, thoughts, and emotions as they hold the poses.


Reserve a spot and stay up-to-date with announcements and changes by reaching out via email to



Postnatal Yoga Tuesdays from 5 to 6 PM 

Prenatal Yoga Tuesdays 6:15 to 7:15 PM

"Prenatal yoga is a wonderful way for expectant mothers to stay active and healthy during their pregnancy. Not only does it provide a low-impact form of exercise, but it can also help to alleviate common pregnancy discomforts such as back pain and nausea. In addition, practicing prenatal yoga can help to prepare the body for childbirth by strengthening the muscles used during labor and delivery. It can also promote relaxation and reduce stress, which can be beneficial for both the mother and baby. Overall, the benefits of prenatal yoga are numerous and can help to support a healthy pregnancy and birth experience."

Education and Experience

  • 2021 to present: Prenatal and Postnatal Yoga Teacher

  • 2021: Moved to Spokane, regularly practicing Hot Yoga

  • 2019-2020 Yin Yoga Teacher 

  • 2017-2018 Vinyasa and Bikram Yoga Teacher 

  • 2016-2017  Bikram, Vinyasa, and Yin Yoga Teacher Teacher Training from Be Yoga Burien 

  • 2014 Developed own yoga practice, extending to the present 



Outline drawing of a sunflower

Love this class! Prenatal and postnatal were my lifeline. I laugh, sweat, and have found an incredibly supportive community that has provided me so much during this time of my life.

- Claire LeDuc

Outline drawing of a sunflower

The care and attention that Shaina gives to her students fosters an empowering space for pre and postnatal mamas, I'm so grateful for her classes and recommend her highly!

- Anonymous 

Outline drawing of a sunflower

I love this class! I laugh, I sweat, I leave feeling refreshed and ready to be a mom. Shaina brings fun, energetic, joyful energy.

- Samantha L.

Transformative Holistic Services 

bottom of page