Postnatal Yoga Classes: Live & On-Demand


Recover, rebuild, and reconnect with your body, whilst connecting with your baby.

Get live online, plus on demand access, to postnatal yoga for mums who value their physical and emotional wellbeing, and want easy access to classes following birth.

LIVE online Postnatal Yoga classes take place at 1.45pm each Monday. Classes are 60 minutes. Don’t worry if you can’t make it live – all sessions are recorded and added to the Members Area to watch on-demand at any time.

Attuned Yoga & Birth’s Live Online Postnatal Yoga Classes are designed to support you during the early stages of motherhood. Whether you’re looking to regain strength, improve flexibility, restore you pelvic floor, or simply take time for yourself, these weekly sessions provide the care and support you need to recover both physically and emotionally.

Join our monthly membership for just £20.00 per month, with no long-term commitment. You can now take advantage of a 7 day FREE trial.

Sign up today
    • ONLINE POSTNATAL YOGA

    How it works:

    Each week, you’ll join a live online yoga class tailored specifically to the needs of new parents. The classes focus on rebuilding core strength, improving pelvic health, releasing tension, and restoring balance to your body after birth.

    You’ll also learn breathwork and relaxation techniques that help manage stress and Beyond Birth techniques to support emotional wellbeing. 

    These sessions are designed to help you reconnect with your body, promote healing, and adjust to life with your new baby. You’ll be encouraged to listen to your body and take things at your own pace to build strength and flexibility, whilst allowing space for rest and recovery. You can join with your baby, or whilst your baby naps, or alternate depending on yours and your baby’s needs, it’s completely up to you!

    If you can’t attend the live class, you can access the full class archive at any time. With on-demand access, you can practice when it fits into your schedule—whether that’s during nap time, after baby’s bedtime, or whenever you find a quiet moment for yourself.

    INCLUDED
    Weekly LIVE online classes

    Each session is designed with postnatal recovery in mind, focusing on safe, effective movements, breathwork, and relaxation techniques to support your healing process.

    INCLUDED
    Unlimited On-Demand Access

    Miss a class? No problem. All sessions are recorded and added to the class catalogue, so you can practice at your convenience.

    INCLUDED
    Ongoing Support

    Connect with a community of new parents to share experiences, ask questions, and support each other through this transformative stage of parenthood.

    INCLUDED
    Flexibility

    Join the live classes for direct support, or practice on your own schedule, with the option to catch up on missed classes. Bring baby or join while they nap!

    Online Postnatal Yoga

    Live & On-Demand Access

    Join our monthly membership for just £25.00 per month, with no long-term commitment. You can cancel anytime.

    £20 per month
    Sign up for a 7 day free trial

    Frequently Asked Questions

    about Online Postnatal Yoga Classes

    You should stop pregnancy yoga or modify your practice if you experience any of the following any sharp or unusual pain, dizziness, shortness of breath, feeling like your heart is beating too fast, any vaginal bleeding, contractions, if you think your waters have released or if you have any concerns about yourself or you baby. If you have been told you have any risk of pre-term labour or pregnancy complications consult your healthcare provider. Throughout any pregnancy yoga, listen to your body and adapt your practice as needed. Many women continue pregnancy yoga throughout their pregnancy, but it’s always important to be mindful of how you’re feeling, an approach that pregnancy yoga fosters.

    Postnatal Yoga is a form of yoga specifically designed for new mothers after childbirth. It focuses on helping women recover physically and emotionally, providing gentle yet effective exercises that target areas affected by pregnancy and childbirth, such as the pelvic floor, abdominal muscles, and back. It also focuses on strengthening other areas of the body for holistic strength and wellbeing. Postnatal yoga also encourages relaxation, bonding with the baby, and promoting overall well-being during the postnatal period.

    Postnatal yoga takes into account the physical changes a woman’s body undergoes during pregnancy and childbirth. Physical adjustments to traditional asana focuses on rebuilding strength, whilst maintaining a restorative approach & emphasis on recovery and healing at a safe and comfortable pace. Core exercises are modified and gradually increased to protect and rebuild the core and pelvic floor, avoiding strain and overexertion. Breathing techniques, incorporating functional movement, and relaxation techniques restore overall health and wellbeing, and hep to reduce fatigue, stress and anxiety, and manage emotional fluctuations that occur in the postnatal period. Attuned yoga and birth classes offer a nurturing approach encouraging mums to connect with their breath, their bodies and their babies to support them through the transition to motherhood.

    Generally, it’s recommended to wait about 6-8 weeks after birth, and following your postnatal check with your Doctor, before starting postnatal yoga. This gives your body time to heal and recover, and you can ask your medical provider about any individual conditions or precautions, if there are any. After a more complicated or caesarean birth you may need to wait a bit longer, around 8 to 12 weeks, to allow for more gradual healing, again seek medical advice on when you can start any postnatal activity. Most importantly you should only start when you feel ready, every woman’s recovery is unique so listen to your body. Sleep and how much your baby sleeps (or doesn’t) can also affect recovery times and energy levels. If you experience any pain or discomfort, you should stop and speak with a professional.

    Avoid pushing yourself too hard and overexerting yourself by doing intense poses that could strain your body, especially the abdominal muscles and pelvic floor.  In the early stages of recovery, deep twisting or intense bending may strain the lower back and abdomen. Avoid poses that cause discomfort or pressure in the pelvic region. Fast movement, overstretching your body that has already been stretched during pregnancy should also be avoided. Attuned Yoga and Birth postnatal classes and videos take account of all of these considerations and are tailored to support postnatal women to regain control and strength before engaging in more challenging poses.

    Yes! Attuned Yoga and Birth Postnatal classes are designed to be baby-friendly. You can have your little one present while you exercise, but you are responsible for maintaining both their and your own safety, so please ensure they are safe before and during any yoga. Some classes will be more baby focused, others will be more mum focused, but accommodations and adaptions will be given for both. During livestream classes please feel free to attend to your baby’s needs and re-join the class when you can, during videos you can pause the videos as you need.  Alternatively, you can enjoy the classes during baby’s nap times and focus completely on yourself, or do a mix of both! That is the great part of Attuned Yoga and Birth membership, you get to choose what suits you. All classes focus on the emotional transition to motherhood and include elements of bonding with your baby.

    Postanatal yoga helps in a number of ways. Physical strength and recovery is supported through rebuilding core and pelvic floor strength, that may have weakened during pregnancy and birth, and addressing postural imbalances gained during pregnancy and through caring for your baby, which may cause aches and pains. Gentle stretching improves flexibility and mobility, whilst movements promote better circulation to boost energy levels.

    Postnatal yoga supports stress and anxiety relief, both of which new mums can experience as they adjust to changes and their new role, breathing  and mindful relaxation can help to promote a sense of calm and help navigate the emotional ups and downs that come along with new motherhood, fostering emotional resilience. It is an also an opportunity to bond with your baby, whilst attuning to your own needs. In essence, postnatal yoga offers a holistic approach to physical and emotional recovery, helping mothers feel more grounded, restored, and empowered as they navigate the challenges of new motherhood.

    Attuned Yoga and Birth classes don’t require much special equipment. You will need a device to access livestream classes and recordings and a yoga mat to practise on and enough space to perform the postures. Wear stretchy or loose fitting clothes that support but don’t restrict your movement. Yoga is usually practised bare foot, for safety, but you can buy specialised yoga socks with grips if you choose. You can also have socks and a blanket to hand to stay warm during the relaxation. In addition to this you will need a yoga bolster, or a firm pillow you can fold over for comfort and breathing practise. Other cushions or pillows can be helpful for comfort during relaxation. A yoga block is useful for modifying poses, and a birth ball can be helpful, this can be used for labour too. Make sure you have a water bottle at the ready to stay hydrated, and make sure you can ventilate the room you are in, to avoid overheating. You can have a light snack available too, pregnancy energy levels can fluctuate unexpectedly. Eating regularly is important, it’s not advisable to eat a large meal before you practise but a light snack before or during class to maintain your wellbeing is important. If you want to listen to music or a play list during classes having a speaker available is a good idea.

    You join the membership for £20.00 per month, you will have access to the livestream class and the video to catch up on if you are unable to attend live. You will also have access to the video library of classes so you have the choice to meet your own needs in your own time, wherever you are. You can cancel the membership at any time.

    Still got questions?

    I’d love to hear from you and answer any questions that remain. Click below to find my contact form and I’ll get back to you within 48 hours.

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