Prenatal & Postnatal Yoga

How the practice is shaped

Nothing here is a standard class with the hard parts removed. Pregnancy changes what the body needs month by month, and the practice follows it.

1.First, a conversationHow the pregnancy is going, what your doctor has said, and anything that has changed recently.
2.BreathBreath work that helps now and helps again in labour. Started early so it is second nature by the end.
3.Gentle movementOpening hips, easing the lower back, keeping the body mobile without ever straining it.
4.Strength where it helpsLegs and upper back, so carrying the weight — and later the baby — is easier.
5.RestPositions that are actually comfortable, which becomes harder to find as the months go on.
6.AfterwardsPost-natal work starts slowly. Core and pelvic floor rebuilt in the right order, not rushed.

Adapted, always

Each session is built for the week you are in, not the trimester in general.

Gentle HathaRestorativeBreath workPelvic floorChair-supportedPost-natal rebuilding

Please talk to your doctor too

Poonam is qualified in pre-natal and post-natal yoga and will adapt around whatever your doctor advises. She is not a substitute for medical care, and she will say so herself.

Any trimester, and after

Whether you practised before or not. If you have a complication, bring your doctor's guidance and she will work around it.

Any trimester
No previous yoga needed
Bring your doctor's advice

Comfort

Loose, comfortable clothes
Water \u2014 more than usual
Cushion if practising at home

Good to know

One-to-one, so it adapts weekly
Tell her about any complications
She works around medical advice
Post-natal starts after clearance

One-to-one sessions

On enquiry

Priced by block or by month. Message Poonam to talk about what you need.

Ask about this

Pricing to be confirmed.

What it helps with

The complaints are common, and most of them respond well to the right movement.

Lower backThe most common complaint, and often the most fixable.Usually eases within 2–3 sessions

HipsOpening and easing as weight shifts forward.Supported positions, never deep stretching

SwellingGentle movement and positioning that helps drainage.Legs-up positions, done safely

SleepFinding positions that let you rest.Side-lying with props — she'll show you

AnxietyBreath practice with something concrete to do.The same breath used in labour

AfterwardsRebuilding core and pelvic floor, in order.Start gently, usually after your check-up

Questions mothers ask

Before you begin

Is it safe to practise while pregnant?

With a teacher qualified for it, yes — Poonam is certified in pre-natal yoga. The practice changes trimester by trimester and leaves out what is not appropriate at each stage. Speak to your doctor as well, particularly in the first trimester or if your pregnancy is being monitored.

When in pregnancy can I start?

Many begin in the second trimester, once early sickness has settled. If you were already practising, you can usually continue with adjustments. Tell Poonam how far along you are when you message.

When can I start again after birth?

Usually once you have been cleared at your post-natal check, though gentle breathing can often begin sooner. A caesarean changes the timeline. Recovery is not a race and it is not the same for everyone.

I have diastasis recti. Can I still practise?

Yes, with the practice built around it. Certain movements make separation worse and are simply left out. This is common after birth and Poonam works with it regularly.

Will this help with labour?

It may. Breathing you have actually practised is easier to reach when it matters, and strength and mobility help. Nobody can promise you a particular birth, and anyone who does is not being straight with you.

Can I bring my baby to a session?

Ask when you message. One-to-one sessions are more flexible about this than a group class.

Pre & Post-Natal Yoga