Pregnancy Pilates & Yoga 

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A blend of pregnancy specific yoga, pilates, relaxation and birth preparation techniques, aimed to help you stay active and healthy throughout pregnancy, prepare for child birth and beyond.


Pregnancy is an incredible yet challenging time, marked by significant changes in both body and mind as you prepare for childbirth and parenthood. Every pregnancy and birth is different, and whatever your birth preferences are, and our classes help you to learn and what to expect with your changing body and the physical and emotional changes ahead. 

The class is taught by a rehab therapist and antenatal exercise specialist, and exercises are modified based on physio programs to be more specific to your pregnancy body. We teach you how to strengthen, focus and prepare for a positive birth experience, and your postpartum recovery journey.

Benefits of Antenatal Pilates & Yoga 

Pilates & Yoga provide a holistic approach to wellness, focusing on strength, awareness, and harmony between the mind and body. Our classes offer numerous benefits:


  • Strengthen and Maintain Pelvic Floor Muscles: Essential for easier labour and quicker postnatal recovery.
  • Gentle Movements: Release tension and strengthen your body.
  • Pain Reduction: Alleviate lower back and pelvic girdle pain.
  • Posture Improvement: Support your changing body and reduce discomfort.
  • Abdominal Health: Lower the risk of diastasis recti (abdominal separation).- PUT IN HYPER LINK TO DIASTASIS BLOG ON MY PAGE
  • Enhanced Well-Being: Boost energy levels and improve overall mood.
  • Relaxation Techniques: Learn breathing methods to use throughout pregnancy, birth and beyond.
  • Birth Preparation: Equip yourself with techniques for a positive birth experience.
  • Community Building: Connect with other local mums-to-be.

Our antenatal classes blend Pilates and yoga, posture, mobility, and the crucial strengthening of back and pelvic floor muscles. These foundations are vital during pregnancy, providing stability and support to your spine and pelvis. Strong pelvic floor muscles can aid in labour, reduce pregnancy-related back pain, and promote quicker postnatal recovery. 

What You Get: 

  • Small class sizes for individual attention
  • Support and advice from an Antenatal Rehab Therapist
  • A supportive community of new mums-to-be
If you sign up to a block of classes you also receive  

  • Free guided relaxation recordings, a mini online class
  • Free positive birth affirmation cards
  • £5 off a Pregnancy massage at NJD
  • 10% off Birth Evolution Hypnobirthing courses at NJD 

Unable to make a class? Why not try our online content!

6 months unlimited access to pre recorded classes, birth prep and guided relaxation

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Katie

I loved this class when I was pregnant. It was perfect for safely moving my body and making some time each week for me and baby. Thank you!

Hayley

I Did pregnancy yoga and post natal yoga with Nicola, it was lovely to bond with my bump and then later my baby. I love how she adapts things based on personal ability. I highly recommend.

Megan

I feel so lucky to have found NJD during my pregnancy, having been recommended by a friend. The Pregnancy Yoga classes were the perfect balance of relaxation, birth preparation, easing any aches & just generally looking after mental & physical wellbeing. The Pregnancy Yoga classes were the perfect balance of relaxation, birth preparation, easing any aches & just generally looking after mental & physical wellbeing. It was a lovely time shared with other pregnant ladies who are all still good friends 1 year on.

Hannah

If considering using NJD for pregnancy or baby yoga/pilates - DO IT and you won’t forget it!
I went to Nicola’s pregnancy class from 20 weeks - 37 weeks pregnant! I enjoyed it all the way through. It’s a perfect treat during pregnancy- both mentally and physically. She covers all sorts in class - including positions and breathing for labour , and although I ended up with a planned c-section (breech baby) I still used a lot of it on the day!I made lots of friends at NJD who I now still see for baby play dates and coffee! I also now attend her baby class which I also LOVE!

Exercising during pregnancy is not only safe but recommended. NHS guidelines suggest at least 150 minutes of moderate exercise per week. Clinical Pilates and yoga provide a safe, low-impact, and enjoyable way to maintain fitness during pregnancy. If you weren’t active before pregnancy, it’s important to introduce exercise gradually. 

We recommend starting antenatal Pilates and yoga classes from the second trimester. Whether you’re new to exercise or experienced, our instructor can assess your suitability and tailor the exercises to your needs. 

To ensure you get the most benefit, you might need a 1:1 clinical consultation before joining the classes, especially if you have any pain or underlying pregnancy complications. Contact our clinic to discuss your needs and determine if an assessment is necessary. 

Wear loose, comfortable clothing and bring blankets and cushions for support. We sometimes use birthing balls, which are helpful but not essential. Remember to bring water to stay hydrated. 

Our instructor is a specially trained APPI Pilates and antenatal yoga instructor and a graduate Sports rehab therapist. They are knowledgeable about the immense changes your body undergoes during and after pregnancy and can provide exercises and advice to prevent or minimise pain or injury. 

With a maximum of 10 participants per class, you’ll receive personalised attention and guidance. Small class sizes ensure that the instructor can check your form and make adjustments as needed. 

Join Our Classes 

Embrace the journey of pregnancy with confidence and support. Book your place in our Pregnancy Yoga & Pilates classes today and start preparing your body and mind for the incredible experience of childbirth and motherhood.

Call us on 01200 424 507 or email us

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