Post Natal Pilates & Yoga

Yoga and Pilates mummy & me class

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Mummy & Me: Postnatal Pilates


 THURSDAYS 10:45am-11:45am


Mummy & Me is a class designed with mums recovery in mind! A blend of post natal pilates, yoga, baby Massage & sensory development.

Time for MUM, to relax, recover and rebuild your body and mind, exercise safely. Babies also join in so it’s perfect for you to connect and no need for child care.

Taught by an experienced ante/ post natal rehab therapist and includes Diastasis Recti checks and mini post natal assessment.

Each week includes pelvic floor, core and abdominal strength, along side stretches and mobility exercises specific to support your post natal needs. Class also includes some baby massage, baby yoga, and sensory fun. Enough to keep mum and baby busy!

It’s also a wonderful way to meet other mums in a relaxed and supportive environment.

Benefits of Post Natal Pilates & Yoga

  • Heal and recover quicker after child birth
  • Boost energy levels, and release postnatal aches and pains
  • Regain strength, tone & flexibility
  • Strengthen your spine, pelvic floor and tummy muscles
  • Reduce incontinence and prolapses
  • Diastasis  recti (tummy gap) assessment & rehab
  • Learn how to return to HIIT exercise and running safely
  • Help to relieve back and pelvic girdle pain
  • Improve fitness and weight loss
  • Meeting other new mums
  • Baby Massage, Yoga and sensory development


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Pelvic Floor & Recovery Time

You can start with basic pelvic floor exercises within a couple of days of child birth, and this can be really effective in healing. However returning to stronger exercise needs a little longer for your body to heal. New research suggests that pelvic floor and abdominal tissue can take a minimum of between 4-6 months to recover after vaginal deliveries and 6-7+ months after c-sections which is well beyond the traditional concept of full recovery by the 6-week postnatal.


Latest guidelines recommend waiting until at least 12 weeks prior to planning on returning to running. Therefore, pelvic health therapists are working on raising awareness that the 6- week check is more a readiness and suitability check to start to return to an exercise class, sporting activity or elite training. However, the healing process, extends well beyond.

(Shek et al.2010, Stær-Jensen et al. 2015), (Ceydeli et al.2005).

Before you Start

We want you to get the most benefit from coming to the classes, therefore we recommend that you contact the clinic when you book your first class. You will then be contacted by our instructor to discuss your recovery, and suitability for class.

You may be asked to attend a 1:1 consultation for post natal checks prior to class. By having an assessment, the therapist can assess you for diastasis recti (abdominal separation postnatal), and check your general strength and control of abdominal, pelvic and spinal control. Especially if you suffered with and lower back and pelvic pain issues during pregnancy.

We can then assess your suitability for class and tailor exercises to the individual needs – making sure you’re all doing the right exercises for YOU, not just a set of standard gym exercises week in week out without a goal.

If you would like to chat to the instructor to see if your suitable then contact us NOW 

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Class Size

We keep class numbers small so you will really feel the benefit of the Instructor getting to know you and get more from the class. Small class numbers allows the instructor to move round and check that you are doing the exercises correctly and help any adjustments on an individual basis.

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Post Natal Pilates FAQ's

Clinical post natal Pilates and Yoga can play a key role in helping your body recover from pregnancy and childbirth. Classes include specific exercises to help regain control and strength of your pelvic floor muscles, to aid everyday function, reduce incontinence and develop progressive control for activities including laughing, sneezing and impact sports such as running.

Exercises also target the strengthening and tone of the abdominal muscles in the right time frame, to help you lift your growing baby, whilst reducing back pain, diastasis recti.

You can bring your baby to class so you can exercise and connect together, classes also include baby sensory and baby yoga so they get chance to develop and grow. Class always finishes with a brew and time to chat to other mums.

Based on medical guidelines from ACOG, RCOG and POGP modified Pilates and yoga start from 6 weeks post stable vaginal delivery providing you have had your postnatal check-up from the doctor/GP and have been cleared for exercise.

If you had an assisted vaginal delivery e.g. forceps or ventouse or required a significant number of stitches then this may delay the ability to join a class at 6 weeks.

Women who had a c-section are advised to wait until 8-12 weeks once your postnatal check has cleared you for exercise.

Yes we love it when your little bubs come to class. They can join in with you, or simply sleep or play. Classes include baby sensory and baby yoga. We want you and your baby to feel relaxed, so you are welcome to feed and change your baby in class, and we always leave time for you to catch up on exercises if you missed anything during class.

Please wear loose, comfortable clothing and you may need blankets and cushions to use as props in class. We sometimes use birthing balls, they are not essential but useful, and we recommend you bring water with you.

Our instructors are ante/ post natal qualified and clinical Sports Therapists. They are experienced in treating and providing exercise programs specifically for postnatal women. Exercises are also used to strengthen your back, upper body, buttock muscles and legs – everything you need to keep a good posture to lift your growing baby!

This means that during class you can exercise safely and will be supported by someone who has knowledge and understands how your post natal body works, and can offer exercises and advise on how to prevent or minimize any pain or injury.

Post Natal Pilates Price List:

5 Week Pass (use within 7 weeks)

£47

  • Taught by Post Natal Rehab Therapist
    • >10% of Post Natal MOT with block purchase
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Pay as You Go 

£12

  • One single non refundable class pass
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