Post Natal Pilates & Yoga
A specialised post natal pilates and yoga class with MUM in mind
Welcome to Mummy & Me, a specialised post natal pilates and yoga class with MUM in mind to support and reconnect your body following pregnancy and birth. Our sessions combine specific Pilates, yoga, post natal wellness and mummy and me yoga Time for new mums, to relax, recover and rebuild your body and mind whilst exercising safely in a nurturing environment for both mum and baby.
Classes are led by experienced ante/postnatal rehab therapists, In your first class you will receive a mini Diastasis Recti check to ensure exercises are modified to your individual postpartum needs.
CLASS TIME THURSDAYS 10:45 AM - 12:00 PM
What to Expect
Each week, you’ll focus on pelvic floor, core, and abdominal strength, alongside stretches and mobility exercises designed to support your postnatal body. The class also incorporates baby massage, baby yoga, and sensory activities, offering a holistic approach to wellbeing for both you and your little one. It’s an excellent opportunity to meet other mums in a relaxed and supportive setting.
Benefits of Post Natal Pilates & Yoga
- Accelerate healing and recovery after childbirth
- Boost energy levels and alleviate postnatal aches and pains
- Regain strength, tone, and flexibility
- Strengthen spine, pelvic floor, and abdominal muscles
- Reduce incontinence and prolapses
- Assess and rehabilitate Diastasis Recti (tummy gap)- HYPER LINK TP BLOG
- Learn safe techniques to resume HIIT and running
- Ease back and pelvic girdle pain
- Improve fitness and support weight loss
- Connect with other new mums while bonding with your baby through massage, yoga, and sensory development activities.
Pelvic Floor & Recovery
You can begin basic pelvic floor exercises within days of childbirth, but for more intense exercises, allow your body time to heal. Research shows full recovery of pelvic floor and abdominal tissues may take a minimum of 4-6 months after vaginal delivery and 6-7+ months after a C-section, which is well beyond the traditional concept of full recovery by your 6-week check. Therefore you need to nourish your body, and allow time to heal correctly.
When can you start
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 you may want to delay joining until you feel able.
Women who had a c-sections are advised to wait until 8-12 weeks and after your 6 week check before joining.
Our Upcoming Classes
Before You Start
We recommend contacting our clinic before your first session to maximise your benefit from our classes. Our instructors will discuss your recovery and assess your suitability for the class. Depending on your needs, you may be advised to attend a 1:1 postnatal MOT check to evaluate Diastasis Recti and assess your abdominal, pelvic, and spinal control, especially if you are symptomatic or had problems during pregnancy.
Post Natal Pilates FAQs
Yes, we encourage you to bring your baby. They can join in, sleep, or play during the class, which also includes baby sensory and yoga. Feel free to feed or change your baby during class, and we always provide time to catch up on any missed exercises.
Wear loose, comfortable clothing and bring blankets, and toys for babies, although they are also provided
Our instructor Nicola is a qualified ante/postnatal and injury rehab therapist. Nicola has decades of texpertise to guide you safely through exercises tailored to your postnatal body, supporting you in preventing or minimising any discomfort or injury.
We keep our class sizes small to ensure our instructors can provide individual attention and correct your exercises as needed, ensuring you get the most out of each session.
Join Us for Post Natal Pilates & Yoga
Rebuild your strength, connect with other mums, and bond with your baby in a supportive and nurturing environment. Our expert-led classes are designed to help you recover and thrive after childbirth. Don’t wait to start your journey to wellness!
Call us on 01200 424 507 or email us