Prenatal Yoga & Fitness Classes
We offer dedicated prenatal yoga and fitness classes in person at our Oakville studio location or live & interactive online.
- Prenatal Yoga Class – every Tuesday & Thursday 7.30pmEST and we have a new class – Friday at 12noon in Person and via Zoom (no matter where you are in the world you are welcome to join us)
- Pelvic Floor Core Restore Class (30 mins mat class) – starts Thursday February 2nd at 10am.
- 6 class package options available via the links above or join us for a single class on a weekly basis if that suits you better.
- Stroller Fit Wednesday’s will run from April 2023, based on weather conditions. We will move indoors for any inclement weather days.
- We will be adding more classes and dates shortly, check back again soon for more updates and follow us on our social media pages for more regular updates!
We are happy to answer any questions that you may have about our class sizes (they are small), fitness levels (all are welcome – always) and in person or join us with a live stream Zoom option.
While we wait to move over to our brand new website please contact us if you have any questions about our classes and package options. We are here to answer any questions that you may have!
What are the benefits of Prenatal Yoga
Yoga has many benefits to the prenatal body; as well as making Mom feel awesome you will learn tools for labour and birth and the postpartum period, and increase mobility in the pelvic floor to assist during birth and learn breathing techniques to help repair pelvic health postpartum.
Prenatal Yoga creates a sense of calm, relieves stress and provides an opportunity to connect with your body and your baby through movement and breath. Studies have proven that integrated approach to yoga – postures, breathing and meditation combined – can improve birth outcomes such as higher birth weight, lower risk of pre-eclampsia and reduced blood pressure.
In our Prenatal Yoga classes, our specialized yoga instructors work within a body of knowledge about pregnancy-related ailments and discomforts, ensuring that movement is at once safe and considered and yet builds strength and stamina. During the class we will learn and work on breathing patterns in order to create mobility in the pelvic floor muscle, essential both before and after birth. We create flowing movement in the postures to enable moms-to-be to feel graceful as well as stretched and energized. It will tackle the aches and pains of pregnancy and leave you feeling refreshed, restored, strengthened and provide you with some essential tools for labour, birth and the early months of motherhood. Not to mention that each yoga session ends with a relaxing savasana guaranteed to recharge your batteries!
There are many advantages to Prenatal Yoga. Anatomically, the body is preparing for a journey that is new (if this is your first baby) or reminding itself of the beautiful experience it has been through previously. Stretching the body, molding all your joints into slow, relaxed and comfortable positions to connect with your mind, body and soul are just one of the many wonderful benefits for you and your baby. Research shows practicing yoga during pregnancy can help improve sleep, increase strength, flexibility and endurance of muscles needed for childbirth, reduces stress and anxiety as well as decrease lower back pain and nausea.
Prenatal Yoga can help with edema, low back pain, gestational hypertension, improved birth weight, carpal tunnel syndrome, pelvic discomfort, rib discomfort, pressure on pelvic floor, muscular stiffness, heartburn, constipation, sciatica and morning sickness. Regular Prenatal Yoga practice throughout pregnancy has also been proven to reduce the risk of pre-eclampsia and low birth weight.
In Prenatal Yoga we will also: Improve balance as body weight distribution shifts, teach methods of breathing that enable correct movement of the pelvic floor muscle in preparation for birth and post-birth repair, decrease stress, improve sleep, encourage the baby to move into a correct position for birth, encourage connection between Mom & baby, give an essential time out from the stresses and strains of daily life in pregnancy – a session just for mom and baby, of calmness, peace and tranquility through flowing movement.
The pelvic floor is a hammock of muscles that form a bowl attached to your pelvis; this muscle is a vital part of our anatomy and particularly important for labour. Yoga can help to increase mobility in the pelvic floor to contribute to healthier outcomes postpartum; reducing the risk of low back pain, diminished sexual satisfaction or incomplete bladder emptying after baby is born!
Prenatal yoga is beneficial in all trimesters of pregnancy. During the first trimester, prenatal yoga can help to energize the body with a gentle workout that can relieve lethargy and help reduce feelings of nausea through breathing exercises.
When should I should start Prenatal Yoga
In the second trimester, energy typically increases and we use prenatal yoga help to safely work into the areas of stiffness in the body, as your body grows and changes and natural movement patterns become restricted. We work on opening the hips, stretching the side body, improving core strength safely without using the intra-abdominals, strengthening the thighs and legs to improve balance, relieving tension on the pelvic floor and focusing on the breath to encourage healthy movement of the pelvic floor.
In the third trimester, we continue to stretch any areas of stiffness in the body; we work on squatting postures and we learn some tools for labour – using poses such as toe stretches to demonstrate how the breath can help us work through moments of intensity. We will work in poses that can help to relieve pain in labour, and some that Mom can come back to post labour to relieve aching shoulders, to open the chest, and to gently stretch the legs. In the third trimester we also focus on meditation to overcome physical intensity, and to find inner calm and peace as well as connecting to baby and the breath.
Did you know – midwives can often recognize whether a lady has attended prenatal yoga, due to her breathing techniques and poses to relive labour discomforts!
Each yoga session is an hour long and always at your pace. The body will experience peaks of highs and lows throughout the practice and it is important not to overwork you or baby. Having a timed session allows for you to truly shut the world out for a while and focus on yourself through a grounding experience. The improvements and benefits from prenatal yoga can be noticed after one session and we encourage you to adapt a regular practice into your routine to notice optimal results. Each class ends with a beautiful savasana which will recharge the lowest of batteries!
Research published in the medical journal Preventative Medicine in 2012, showed that pregnant women who practiced yoga for one hour, three times per week, were less likely to have low birthweight babies, pregnancy-related diabetes and high blood pressure. The study concluded that prenatal yoga could help to prevent complications during labor.
You wouldn’t run a marathon without preparation: Why would you go into labor without preparing for it? Labor is one of the most physical things you will ever do, and prenatal yoga can help you prepare for it.
We suggest checking with your doctor prior to starting any new exercise regime.
Welcome to our pelvic floor core restore class!
We are so excited to bring you a class you have requested for so long! Join Diahann for a 30 minute Pelvic Floor Workout. This mat based class is super quick but effective at only 30 minutes!
This 30 minute class is specifically designed to strengthen your core muscles and your pelvic floor during pregnancy and after child birth.
If you are suffering from any symptoms of pelvic floor muscle dysfunction such as leaking urine when coughing, sneezing, laughing or running then this can class can help!
Babes in arms welcome! Unfortunately we do not have the space for strollers so it will need to be car seats, slings or carrying babe only.
If you have any health concerns or major pelvic floor issues please contact your healthcare professional or Elle Physio in Oakville who specialize in pelvic floor physio.
Welcome to our stroller fit classes!
Diahann will coach you through each fun stroller fit class! We meet each Wednesday morning at 10.30am from Spring until late Fall.
Each stroller fit class starts at 10.30am. Please meet outside our office at 2525 Old Bronte Rd, Oakville prior to the start time. We meet at the grass area next to Kumon, Parking is free but it can be busy so please ensure that you are arriving by 10.20am so as not to miss the start of the class.
Each session is 1 hour in duration. Sessions will run rain or shine so please dress according to the weather. It’s advisable to wear layers so that you can be comfortable at all times. Remember to bring water for you and milk/water for your baby if you are not breastfeeding. Snacks are always a good idea 😊 If the weather is very inclement then we will move indoors to unit 215 but please note we do not have the space to accommodate strollers indoors. Strollers can not be left in the corridor as they create a fire hazard.
Visit our instagram account to see previous classes in action and see the fun workout that you and baby have been missing out on! Visit New Mummy Co Instagram
Each class is only $12.00 and you can pay at the time of booking online. Please book a minimum of 1 hour prior to class. Unless minimum class numbers are met a class may be cancelled, so please book in advance.
Due to COVID-19, please follow social distancing guidelines to ensure the safety of all mothers, babies, and instructors;
- Social distancing should be maintained throughout the class.
- No equipment sharing (including weights, toys, diapers, baby wipes, food, etc.).
- Babies must remain in their stroller unless being fed, having their diaper changed, or to be soothed.
- Participants are encouraged to bring and use hand sanitizer at each session.
- Wearing a mask is optional but the entire class is outdoors for your safety and peace of mind.
- If you have any Covid-19 symptoms at all, no matter how minor please do not attend a session.
FAQ: Stroller Fit
What is there are thunderstorms or something else unpredictable happens? If the weather is safety risk then we may cancel the class, but if it’s a weather issue then we can bring the class indoors to our yoga studio (numbers permitting). Any class that has to be cancelled due to unforeseen circumstances will be added on at a later date.
How old should my baby before I attend?
You should be at least 6 weeks postpartum and have the all clear from your Dr or midwife to start fitness classes again.
What should I wear?
A well fitting sports bra is always a good idea when partaking in any sports activity particularly after having a baby. Comfortable stretchy clothing and layers of clothing so that you can be comfortable. Comfortable and supportive running/walking shoes are also best.
Do I need a running stroller?
No, you don’t need a running or sporty stroller. Just ensure that your tires are inflated if you have inflatable tires and that your baby is secured to the stroller with the harness.
What happens if I need to feed my baby?
Please, stop and feed your baby at any time that you need to. To minimise feedings for the hour of your class we suggest offering your baby a feed before your session starts.
What equipment is needed at a class?
You will firstly need your baby diaper bag so that you have everything you need for baby and then you can bring running shoes, comfy clothes, hat for babe and mummy, water bottle and of course anything that babe will need.
What if this is my first exercise after having a baby?
Firstly, congratulations and secondly welcome! We know it can be tough to get out after having a baby! You know your body best so do what feels right for you. Don’t over exert yourself as movements you did prior to baby will fee different post baby. All levels of fitness are welcome to attend but if you feel you need to speak with your OBGYN or Midwife then please do so before starting any exercise regime.