Post Natal Pilates & Yoga

Yoga and Pilates mum and baby classes

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Mum & Babies- Tuesdays 10:45am

Returning to exercise after pregnancy can be challenging finding the time, energy and motivation, and the western world often puts pressure on women to quickly return to their “pre baby body’. Every woman’s journey and recovery is different, so it is understanding what is right for your body but importantly knowing what to look for and what you need to do to do this safety.

If you return too soon, or take part in the wrong type of exercise before your body has recovered from pregnancy and child birth, this can put huge amounts of stress on the body, in particular your abdominal and pelvic floor muscles. Our classes educate you on how to safely return to exercise, rebuild your body and confidence and educate you on what signs to look out for if you over do it.

Benefits of Post Natal Pilates & Yoga

  • Heal and recover quicker after child birth
  • Boost energy levels, and release muscle tension
  • Regain strength, tone & flexibility
  • Strengthen your spine, pelvic floor and tummy muscles
  • Reduce incontinence and prolapses/li>
  • Reduce abdominal diastasis (tummy gap)
  • Learn how to return to high impact exercise and running safely
  • Help to relieve back and pelvic girdle pain
  • Improve fitness and weight loss
  • Meeting other new mums
  • Connect and exercise with your baby

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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).

Diastasis Recti

Diastasis Recti (mummy tummy /tummy gap) is the stretching and separation of the 2 rectus abdominal muscles (six pack) in the abdomen at the linea alba (the line down the middle of your tummy.  It is a common postnatal condition that should not be feared and generally responds well to rehabilitation.

Most women have some degree of separation during pregnancy, Most of these will normalise within the first 1-8 weeks post partum. However, 35-39% of women can still present with a diastasis after this time, and therefore assessment and rehabilitation is advised.

Our classes help you to assess and manage your diastasis, and educate you on how you can exercise safely with one.  If you are not sure, why not get a Post Natal MOT check up with one of our therapists first.

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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 

Class Size

There will only ever be a maximum of 10 people per class, 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 Studio Pass


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


  • Taught by Post Natal Rehab Therapist
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