Postnatal Recovery: Gentle Core And Pelvic Floor Yoga You Can Trust
The first twelve weeks after birth can feel tender, hazy, and unpredictable. Your body has done something extraordinary, and it deserves a soft landing. This guide walks you through breath-led pelvic floor work, gentle core
reactivation, and safe progressions so you can return to strength with confidence. You will also learn what to avoid early on, how to support diastasis and C-section healing, when mother and baby yoga fits in, and how to
pace a return to vinyasa.
Weeks 0 to 2: Rest, breathe, reconnect
In the very early days, rest is the main practice. Your only movement goals are circulation, comfort, and connection to breath.
Focus on diaphragmatic breathing. Inhale to soften the belly and pelvic floor. Exhale to gently lift the pelvic floor and hug the lower belly inward, as if zipping up from the sit bones to the navel.
Keep it tiny. Think 20 to 30 per cent effort. You are building awareness and blood flow, not strength.
Positions that help: side-lying with a pillow between your knees, or semi-reclined, supported with cushions.
What to avoid here: strong abdominal work, planks, push-ups, long holds, heavy lifting, and overstretching the inner thighs or abdominals. If you had a C-section, avoid any movement that pulls on your scar or strains the
abdomen. Support your belly with your hands or a cushion when you cough or laugh.
Weeks 2 to 6: Gentle activation and everyday strength
When bleeding is settling and you feel a little steadier, layer in simple movements that respect healing.
Pelvic floor play. Alternate softening on the inhale with a light lift on the exhale. Try quick pulses for coordination and slow holds for endurance, always pain free.
Core reactivation. Use exhale to engage a corset-like wrap, then move small. Heel slides, bent knee fall outs, and marching in supine are excellent if you can keep your belly from doming.
Functional moves. Sit to stand with breath support, wall push downs, light band rows, and a supported bridge for glute strength.
Still avoid heavy abdominal pressure, high impact, and long static holds. If you notice doming along the midline, pelvic heaviness, back pain, or increased bleeding, scale back and seek personalised guidance.
Weeks 6 to 12: Build capacity with smart progressions
With medical sign off, you can gradually increase demand while keeping breath as your guide.
Progress core patterns. Dead bugs, side planks on knees, and bird dog become your friends. Work at an intensity that keeps your breath smooth and your abdomen evenly toned across the midline.
Add load slowly. Resistance bands, light weights, and tempo changes are safer than jumping straight to high intensity.
Begin flow. Short, well-sequenced mini vinyasa with step backs, low lunges, and supported downward dog can be appropriate if you maintain pelvic floor support and avoid bearing down.
When is it time for stronger vinyasa? When you can walk briskly without symptoms, control a full breath under light load, and perform transitional moves without doming or heaviness. Many parents find 12 to 20 weeks a
realistic window, but the timeline is personal.
Diastasis recti: What to know and how to move
A soft gap along the midline is normal after pregnancy. What matters most is the quality of the tension across the linea alba. Your aim is to create good pressure management and even abdominal engagement.
Use breath to organise pressure. Inhale wide into the ribs. Exhale to lift the pelvic floor and wrap the lower belly before you move.
Choose exercises that connect, not strain. Side-lying work, quadruped patterns, and supine core with breath control are reliable starts.
Avoid repetitive crunching, heavy bearing down, and loaded twists until you can maintain midline tension.
With consistent, sensible practice, many parents see improvements across the first six months and beyond.
C-section support: Scar care and pacing
Allow your scar to heal without stretch or strain in the first weeks. Gentle breath and pelvic floor work are still appropriate because they support circulation and core reconnection without pulling on the incision. When
cleared by your clinician, light scar massage and desensitisation can help mobility and comfort. Move from the inside out, and prioritise alignment that feels supportive: a long spine, ribs stacked over the pelvis, and a sense
of buoyant lift on the exhale.
What to avoid early on
High-pressure moves like sit-ups, double-leg lifts, and long forearm planks
High impact as running or jumping, before your pelvic floor is ready
Deep backbends and strong stretches through the abdominals and inner thighs
Breath holds or bracing that creates downward pressure
If you feel pelvic heaviness, leaking, sharp pain, or increased bleeding, pause and seek support.
Does yoga reduce the so-called mommy pooch
A sustained, well-designed postnatal plan can reduce abdominal protrusion by improving pressure management, pelvic floor function, and deep core strength. Breath-led core work, progressive loading, and full-body
Strength can change how your abdomen looks and feels. Genetics, sleep, nutrition, and time also play a role. The goal is function first. When your core supports you well, aesthetics tend to follow.
What are the benefits of mother and baby yoga
Safe movement for recovery, matched to your stage
Bonding time with your baby, with rhythms that welcome feeds, changes, and cuddles
Gentle core and pelvic floor work plus shoulder and back relief from feeding and carrying
Community, conversation, and confidence
A compassionate space to rebuild stamina before returning to solo vinyasa
What age is Baby and Me yoga for?
Most join from around six to eight weeks postpartum after medical sign off, or twelve weeks following a C-section. Classes typically welcome babies up to pre-crawling or rolling a lot, though some groups accommodate
older infants with small adjustments. Your readiness matters as much as your baby’s age. If you need a quieter space or a bespoke plan, one-to-one sessions are a good choice.

When should you stop yoga in pregnancy?
You do not need to stop yoga; you can adapt your practice. Many choose pregnancy-specific classes that modify poses, reduce abdominal pressure, and build breath and strength for birth. If you experience concerning
symptoms like dizziness, bleeding, or regular painful contractions, stop and speak with a clinician. Otherwise, a skilled teacher can help you move safely throughout pregnancy and then guide you into early postnatal care.
How Toni can help
Postnatal Yoga. Breath-led rehabilitative sequences for weeks 0 to 12 plus, including C-section and diastasis support.
Mum and Baby groups. Small, caring groups that blend recovery, bonding, and community. You are free to feed, rock, or rest.
Private sessions. Personalised assessments and plans at the studio, online, or as a home visit. Ideal if you want tailored pacing or have symptoms to navigate.
On demand. Short, targeted videos you can do in a nap time window.
If you are local, explore yoga in Dulwich or get in touch for private yoga classes to build confidence at your pace.
A simple nap time sequence to try
1 minute rib breath, hands on lower ribs
6 cycles pelvic floor lift on the exhale, soften on the inhale
8 heel slides, exhale to move, inhale to return
8 supported bridges, slow and steady
30 seconds child’s pose with a cushion between thighs
1 minute seated neck and shoulder rolls
Move with curiosity, stop if anything feels off, and celebrate small wins.
Summary
Postnatal recovery works best when you start soft, breathe well, and build gradually. In the first weeks, focus on rest, pelvic floor awareness, and gentle core reactivation. Add strength and flow only when your breath,
pressure, and symptoms say yes. Support diastasis with smart progressions and protect a C-section scar with patience and care. Mother and baby yoga offers safe movement, connection, and community, and you never
need to stop yoga in pregnancy when you have skilled guidance.
When you are ready, Toni’s Postnatal Yoga, Mum and Baby groups, and private sessions offer a safe, personalised route back to strength, with on-demand options for busy days. If you are nearby, reach out to arrange Private yoga in Forest Hill, or drop into welcoming classes through Yoga Forest Hill.

Growing a baby is full on. Your energy shifts daily, your body is changing, and your schedule may already feel packed. Prenatal yoga can be the calm, steady thread that helps you feel strong, supported, and more at ease.
The sweet spot is finding a routine that fits your life, allowing you to stay consistent without feeling overwhelmed.
I've included below practical answers to common questions, simple weekly schedules for different trimesters and energy levels, tips for safe sequencing, and ways to adapt for symptoms like fatigue or pelvic girdle pain.
You will also see how Toni’s Pregnancy Yoga classes and private home visits can be tailored to meet your specific needs.

How many times a week should you do yoga while pregnant?
A helpful guide is 2 to 4 touchpoints per week, adjusted to your personal preference. That does not mean four long flows. It can be a mix of short online sessions, breathwork, and one slightly longer class.
First trimester: 2 to 3 short practices per week, plus gentle breathwork on other days
Second trimester: 3 sessions most weeks; one can be a small group class, and two home or online practices
Third trimester: 2 to 3 shorter practices with a strong focus on breath, pelvic floor awareness, and restorative positions
Consistency matters more than intensity. If you are new to yoga, start with 2 sessions a week and build. If you were active pre-pregnancy, 3 to 4 shorter, mindful practices can feel great.

What type of yoga is best for pregnancy?
Choose pregnancy-specific yoga with an experienced teacher who understands trimester changes, pelvic health, and birth preparation. A balanced prenatal session typically includes:
Breathwork: nasal breathing, lengthened exhale, and simple patterns for calming your nervous system
Mobility and strength: gentle flows, squats to build leg strength, upper back work to offset posture changes
Pelvic floor: awareness and coordination, including both engagement and full release
Restorative time: supported rest so you leave calmer than you arrived
Avoid intense heat, deep compressions, closed twists, and strong abdominal work. A teacher trained in pregnancy yoga will adapt sequences to keep you safe and comfortable as your body changes.

Is pregnancy yoga worth it?
Yes, if it helps you feel better in your body and mind. Benefits you may notice include:
Reduced aches and stiffness in the hips, back, and shoulders
More energy through better breathing patterns and circulation
Confidence for labour through positions, breath, and pacing
Better sleep with down-regulating practices before bed
A supportive community if you join a small group
Clients often report feeling steadier emotionally and more prepared for childbirth after regular practice. As one client shared, the right balance of challenge and calm can be “uplifting and the right level of challenging,” helping
You feel ready for your birth.

Can you do yoga when pregnant with the NHS?
The NHS supports staying active in pregnancy as long as you feel well and your midwife or doctor has not advised otherwise. If you have any complications or concerns, get personalised advice first. You can start or
continue prenatal yoga at any stage with appropriate modifications. Always speak up about how you feel in class, and skip anything that doesn't feel right on a given day.
Sample weekly routines you can actually keep
Below are three realistic schedules you can mix and match. Each includes recovery, breathwork, and varied pacing to support changing energy.
Low energy week, any trimester
Monday: 15 to 20 minutes of gentle mobility at home, plus 5 minutes of breathwork
Wednesday: 30-minute online prenatal practice focusing on hips and shoulders
Friday: Restorative 20 minutes with bolsters and side-lying rest; 5 minutes of pelvic floor release
Weekend: Optional 10-minute walk and 3 minutes of steady exhale breathing
Why it works: frequent, small touchpoints reduce stiffness and help you sleep without draining your reserves.
Second trimester, feeling steady
Monday: 30 to 40-minute strength and mobility flow with squats, all-fours work, and gentle lunges
Wednesday: Small group class to refine technique and enjoy community
Saturday: 20 to 30 minutes of restorative postures and breathwork, including side-lying rest
Why it works: One coached class supports safe progress, while the other sessions maintain strength and calm.
Third trimester, focused on birth prep
Tuesday: 25 to 35 minutes of upright, supported postures and breath patterns you may use in labour
Thursday: Gentle mobility, pelvic floor coordination, and positions for back comfort
Sunday: 20 minutes of rest, visualisation, and a longer exhale breath sequence
Why it works: you practice the exact tools you will use on the day, while easing everyday late pregnancy aches.
Safe sequencing basics
Warm up gently: cat cow, shoulder rolls, ankle circles
Build with functional moves: supported squats, lunges with chairs or blocks, wall push, or gentle side bends
Keep core work soft: no strong abdominal loading; use breath and gentle engagement
Swap closed twists for open, spacious rotations
Rest on your left side or propped up if breathless when supine
Finish with a calming breath and supported rest
Props are your friends. Use bolsters, blocks, cushions, a chair, or the wall to relieve strain and maintain proper alignment.
Adapting for fatigue and pelvic girdle pain
Fatigue: shorten sessions; prioritise breath-led mobility and a more extended rest; try 10-minute practices across the week instead of one long class
Pelvic girdle pain: reduce single-leg loading; keep feet closer in squats; avoid wide asymmetrical stances; use a chair for balance; focus on slow transitions; add gentle glute and adductor work as guided.

Private sessions are ideal for symptom-led pacing. Your teacher can adjust stance width, incorporate props, and modify transitions to help you stay active without aggravation.
How private sessions and home visits help
Private yoga meets you where you are, at your pace. With Toni, you can blend short online sessions with a weekly home visit, allowing your routine to flex around work, family, and energy.

Sessions can focus on:
Birth-prep breath and positions you actually like
Targeted strength for hips, glutes, and upper back
Pelvic floor balance, both engagement and release
Restorative sequencing for better sleep
If you live locally, Toni offers tailored private yoga sessions in Forest Hill, including home visits with all the necessary props. Would you prefer a small, friendly group closer to you? Explore pregnancy yoga Dulwich, or get in touch for
recommendations that suit your schedule. If Herne Hill is convenient, you can also find yoga classes in Herne Hill with private support.

Simple breathwork to use anytime
Box breath, gentle version: inhale 4, pause 2, exhale 6, pause 2; repeat for 3 to 5 rounds
Long exhale: inhale 4, exhale 6 to 8; ideal before bed
Pelvic floor release with breath: imagine the pelvic floor softening on the inhale; allow full release on the exhale
Choose one pattern and practice for 2 to 5 minutes most days. This is often the easiest way to feel better fast.

Getting started
Check in with your midwife if you have any medical concerns
Choose a realistic weekly plan from above
Book one class or private session to refine your setup and props
Keep notes after each practice to track what feels good
Adjust weekly based on sleep, work, and symptoms.
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You do not need a perfect plan. Two to four touchpoints a week is a great target, scaled to your energy and trimester. Prioritise pregnancy-specific sequences, calming breathwork, and plenty of rest. Use props to remove
strain and adapt movements for fatigue or pelvic girdle pain. Suppose you want personalised support or the convenience of home visits. In that case, Toni’s Pregnancy Yoga classes and private sessions can match your schedule and help you
feel confident, strong, and supported from now through birth.

In a world that constantly asks us to keep up, show up, and power through, private yoga offers something rare: a moment to pause.

Not just a class, not a gym. But a quiet, personal space where you can reconnect with yourself. Where yoga meets you exactly as you are — no expectations, no pressure, no performance.
That’s what I offer here in my tranquil garden studio in Forest Hill. A space designed especially for women who are ready to slow down, breathe deeper, and move in a way that feels good in their bodies.
Why Choose Private Yoga?
Private yoga is for you. For your body, your story, your needs. It’s not about mastering poses or fitting into a flow — it’s about tuning into your breath, learning what your body is telling you, and having the space to move in a way that feels nourishing and sustainable.
Many of the women I work with come for different reasons:

• To rebuild strength and confidence after pregnancy or birth
• To ease anxiety or burnout from juggling too much
• To begin (or return to) yoga in a space that feels safe and encouraging
• To deepen their existing practice with personal guidance
• Or simply to take a break — from life, from noise, from the outside world

Whatever brings you here, private yoga provides the time, space, and attention to explore your practice on your own terms.

What You Can Expect: Private classes are tailored entirely to you. Each session is carefully designed — based on how you're feeling that day, your energy levels, and your long-term goals.
I teach a range of yoga styles, and we can mix them depending on what your body and mind need.
Here's a little about each one:

Vinyasa Flow: A fluid, breath-led practice that builds strength, balance and focus. Vinyasa is great if you're looking to energise the body, improve mobility, or create more mental clarity through movement. It can be strong and dynamic or gentle and grounding — we go at your pace.

Pregnancy Yoga: Safe, supportive yoga for every stage of pregnancy. These sessions are all about creating space in your body, easing common discomforts (hello hips, back and pelvis), and helping you connect inward as you prepare for birth — physically, emotionally, and mentally.

Postnatal Yoga: Whether you’ve just had your baby or are months into postpartum, postnatal yoga helps you rebuild core strength, support your pelvic floor, and gently release tension — especially in the neck, shoulders and lower back. It’s also a much-needed opportunity to rest and reset, just for you.

Restorative Yoga: A deeply calming, meditative practice using props to support your body in restful poses. It’s perfect if you’re dealing with stress, overwhelm or burnout — or just need a moment to fully exhale. Think of it as nervous system nourishment.

Mandala Flow: A creative and circular style of Vinyasa, often themed around the elements (earth, water, fire, air). It’s fluid, grounding, and offers a beautiful way to connect with your body more intuitively and expressively. A lovely choice if you want to move with intention and depth.
Each practice is adapted to your level, energy and mood. You don’t need to be flexible, experienced, or even well-rested — you just need to show up as you are.

The Studio: The classes take place in my private garden yoga studio, tucked away in a quiet corner of Forest Hill. It’s bright, peaceful and surrounded by nature — a little sanctuary away from the busyness of daily life.
In the warmer months, we open the doors and let the fresh air in. In winter, it’s cosy and warm with blankets, bolsters and everything you need to feel supported.
It’s not a big commercial studio. It’s personal. Intimate. Quiet. A space where you can truly focus, relax and reconnect — uninterrupted.

Who Is This For?
You might be:

• A mum or mum-to-be needing space to rest and recharge
• Someone who’s never done yoga but wants to try in a welcoming, no-pressure setting
• A long-time yogi wanting a deeper, more personalised approach
• Dealing with stress, overwhelm, or a general sense of being disconnected from your body

Private yoga is for all women — any age, stage, or level of experience. You don’t need to "fix" anything or be a certain way. This practice is about meeting yourself exactly where you are, with kindness.

What Others Say:
“I’ve never felt so supported and safe in a yoga space. Toni really listens and creates something that feels completely personal. It’s become my non-negotiable time each week.” — Emily, SE23

“After having my baby, I didn’t know how to come back to my body. Toni’s postnatal classes helped me feel strong again, but more than that — they helped me feel like myself.” — Laura, Forest Hill

Booking Your First Session: If this resonates with you, I’d be delighted to welcome you. You can book a private yoga session directly through my website — www.toniosborneyoga.com — or feel free to reach out with any questions on 07377 358 298.
No pressure, no push — just an open invitation to explore what yoga can offer you, in a space that’s truly yours.

In this busy, always-on world, we don’t often get moments to breathe deeply and reconnect. But yoga gives us that — and private yoga allows it to happen in a way that’s fully tailored to you.
You deserve space. You deserve rest. You deserve to feel strong, calm and connected in your body.
Let’s create that space — together.
--
With warmth,
Toni
Vinyasa | Pregnancy | Postnatal | Restorative | Mandala
Private Yoga for Women | Forest Hill
www.toniosborneyoga.com

Pregnancy Yoga Teacher Training London 2025 | 50hr (8 days over 4 weekends)
Would you be interested in expanding your teaching skills? Join our Pregnancy Yoga Teacher Training in London, open to yoga teachers and birthworkers. This 50-hour Yoga Alliance-accredited training covers pregnancy-safe yoga, movement, breathwork, and teaching techniques.
📍 Kindred Studio & Greenwich Pilates Studio (or online)
📅 October–November 2025
🌐 www.kindredyogalife.com
Gain confidence to support expectant parents with a training that’s inclusive, evidence-based, and taught by a Senior Yoga Teacher with 30+ years’ experience in movement.

The Benefits of Private Yoga with Toni OsborneIn today’s fast-paced world, it’s not always easy to find the time, space or confidence to prioritise your wellbeing. Private yoga offers a unique opportunity to step away from the noise and reconnect with yourself through practices designed just for you.
As a Senior Yoga Teacher Trainer with over two decades of experience teaching movement, I offer private yoga sessions in London and online, tailored to your individual needs. Whether you are preparing for birth, recovering postnatally, or looking to deepen your vinyasa practice, private yoga provides personalised guidance and support every step of the way.
Why Choose Private Yoga?Personalised Attention – Every session is adapted to your body, goals and energy levels.
Flexibility – Schedule sessions at times that work for you, without the pressure of group timetables.
Safe & Supportive – Learn at your own pace, with adjustments that honour your body.
Special Focus Areas – From pregnancy and postnatal recovery to strength, mobility or relaxation, your practice is tailored to your life stage.
Connection & Confidence – Build a strong foundation and deepen your understanding of yoga in a private, welcoming space.
Who Is It For?

• Pregnancy & Birth Preparation: nurturing practices for you and your baby, and tools for a positive birth, alone or with your birthing partner.
  
• Postnatal Support: gentle recovery, rebuilding strength and reconnecting with yourself.
  
• Vinyasa Flow: creative, energising sequences to move, breathe and release stress.
  
• Couples, Friends & Special Occasions: share your practice or celebrate together with a shared yoga experience.
  

A Practice That’s Truly YoursPrivate yoga is more than just a class — it’s a chance to create a practice that supports you exactly where you are in life. Whether you want weekly sessions, a one-off reset, or a special celebration with loved ones, private yoga gives you the space to move, breathe and feel renewed.
Available in London and online.
Forest Hill Hill based studio and will travel to surrounding areas, Herne Hill, Peckham, Dulwich, Honor Oak, Sydenham
Get in touch to book your private yoga session with Toni Osborne Yoga.

When Should You Start Pregnancy Yoga?
A Trimester-By-Trimester Guide 
Finding your rhythm in pregnancy can feel both exciting and uncertain. If you are wondering when to begin prenatal yoga, what it looks like in each trimester, and how to practise safely in the UK, you are in the right place. This guide walks you through the best time to start, simple do and do not lists, and how Toni’s Pregnancy Yoga Programmes and private tuition adapt as your pregnancy progresses. You will also find options for studio, at-home, and online practice so you can begin gently and confidently. 
Is yoga during pregnancy worth it? 
Yes. Prenatal yoga can help you feel calmer, improve sleep, ease common aches, and support pelvic floor and core function. Breath work and mindful movement also build confidence for labour and birth. NHS guidance supports staying active in pregnancy, provided you feel well and your midwife or GP is happy for you to exercise. If you are new to yoga, pregnancy-specific classes are the safest place to start. 
Safety first, NHS aligned 
Before you roll out your mat, keep these essentials in mind. 
Get clearance: check with your midwife or GP, especially if you have any medical conditions, a history of miscarriage, bleeding, or if you are considered higher risk. 
Avoid overheating: keep rooms cool, drink water, and pause if you feel hot, dizzy, or nauseous. 
Move with comfort: aim for a moderate intensity where you can still hold a conversation. 
Protect your bump: avoid deep twists, strong abdominal compressions, prolonged lying flat on your back after 16 weeks, and any exercise that risks falls. 
Know when to stop: if you feel dizzy, short of breath, have chest pain, vaginal bleeding, severe headache, sudden swelling, or reduced baby movement, stop and seek medical advice. Which month or week should you start pregnancy yoga? 
If you already practise yoga, many continue with adjustments in early pregnancy, then transition to prenatal focused sessions around 12 to 14 weeks when energy often improves. If you are new to yoga, a sensible time to begin is after your first scan, typically around 12 weeks. That said, gentle breath work, pelvic floor awareness, and restorative positions can be started sooner if you feel well and have clearance. 
Bottom line: there is no single perfect week. Begin when you feel ready, you have a medical sign off, and you can access a pregnancy aware teacher. 
First trimester, weeks 1 to 12: settle and support 
Early pregnancy can bring nausea, fatigue, and changing emotions. Think gentle and restorative. 
What to focus on: 
Breath work, especially calming nasal breathing, a simple three-part breath, and longer exhales. 
Pelvic floor awareness without over-gripping. Light, responsive engagement that supports rather than braces. 
Restorative shapes with bolsters or cushions, side lying rest, and gentle neck and shoulder mobility. 

What to avoid: 
Hot yoga or heated rooms. 
Strong core work that compresses the abdomen, deep twists, intense backbends, and jumps. 
Pushing through fatigue. 
How Toni adapts: 
Private sessions dial into how you feel on the day. You might do 20 minutes of movement, then guided rest and breath. 
Online on-demand options let you choose short, gentle classes when energy dips. 
If you prefer in-person care, small group pregnancy classes offer quiet, spacious practice with tailored options. 
Second trimester, weeks 13 to 27: build steady strength 
Energy often returns in the second trimester. It is a great time to start or deepen your pregnancy yoga. 
What to focus on: 
Functional strength: squats, lunges, and hip stability work to support daily life and birth positions. 
Upper back and shoulder mobility to counter posture changes. 
Side body opening and gentle hip work for comfort. 
Breath techniques that build calm and focus for labour. 
What to avoid: 
Prolonged lying flat on your back after 16 weeks. Use side-lying, inclined, or supported positions instead. 
Closed, deep twists and anything that strains your abdomen. 
Overstretching. Relaxin increases flexibility, so move within a comfortable range. 
How Toni adapts: 
Programmes include standing flows that feel strong yet safe, with props for alignment. 
Birth prep elements are introduced, including positions for early labour and partner-supported techniques in private sessions. 
Options across formats: studio classes for community, home visits for convenience, or online sessions when travel feels tiring. 
Third trimester, weeks 28 to birth: mobilise, rest, and prepare 
As your bump grows, comfort and birth preparation take centre stage. 
What to focus on: 
Gentle mobility for hips and pelvis, cat cow variations, and supported squats. 
Rest positions that help with sleep and back care. 
Breath and sound practices for labour, plus relaxation skills you can use between contractions. 
What to avoid: 
Unstable balance work. Practise near a wall or chair and choose steady, supported positions that feel secure.
Strong backbends, deep forward folds that compress your bump, or anything that makes breathing feel restricted. 
Fatigue. Keep sessions shorter and add more restorative time. 
How Toni adapts: 
Private tuition fine-tunes your plan for birth preferences, pelvic floor relaxation, and comfort tools. 
Small group sequences emphasise stability, breath, and positions you can use in labour. 
On-demand classes include short, soothing practices for evening wind-down. 
Do and do not lists for every stage 
Do: 
Check with your midwife or GP before starting or changing exercise. 
Practise in cool, well-ventilated spaces and stay hydrated. 
Use props, cushions, and bolsters for comfort. 
Keep breathing smooth, pain-free, and steady. 
Choose pregnancy-informed teachers. 
Do not: 
Overheat or push to breathlessness. 
Do contact sports, extreme balance work without support, or hot yoga. 
Hold your breath during effort. 
Compare your practice to pre-pregnancy intensity. Your needs have changed, and that is OK. 
Can you go to a yoga class while pregnant? 


Yes, you can, and many people do. Choose classes that are specifically designed for pregnancy or teachers who are trained in prenatal adaptations. Let your teacher know how far along you are, any symptoms you are experiencing, and what does or does not feel good. If general classes are your only option, speak to the teacher beforehand and modify generously, or choose private sessions for tailored guidance. 
In studio, at home, or online, choose what suits your energy 
In studio: a calm environment, personalised adjustments, and community. If you are near SE London, you can explore Yoga Forest Hill for local options that include private and small group formats. At home: perfect if travel feels heavy. Private sessions bring tailored care to your living room with all necessary props. 
Online or on demand: flexible and accessible. Start with short classes when energy is low, and build from there. If you live nearby, you might also like to explore pregnancy yoga Dulwich for small group, community-led sessions. 
Prefer to practise across neighbourhoods or online, depending on your day, work, and symptoms? You can combine formats, switching between in-person and on demand as needed. 
How Toni’s Pregnancy Yoga Programmes support each trimester 
Personalised assessment: we start by understanding your energy, symptoms, and goals. 
Trimester-specific sequencing: first trimester, gentle breath and restorative shapes; second trimester, steady strength and mobility; third trimester, comfort, breath, and birth preparation. Flexible delivery: private studio sessions in Forest Hill, home visits in SE London, and live or recorded online classes. If a quieter start appeals, browse the on-demand library for 10 to 30-minute classes that meet you where you are. 
Ongoing adjustments: as your pregnancy evolves, your plan adapts so you stay comfortable and confident. 
Quick answers to common questions 
Which month should I start yoga in pregnancy? Many begin around month 3 after the first scan, if you feel well. You can start earlier with gentle breath work and medical clearance. At what week should you start prenatal yoga? Around 12 to 14 weeks is common, but it depends on your energy and your midwife or GP’s advice. 
Is yoga during pregnancy worth it? Yes. It supports physical comfort, mental calm, and birth preparation. 
Can you go to a yoga class while pregnant? Yes, choose pregnancy-specific classes or a teacher trained in prenatal yoga, and always share how you are feeling. 
Ready to begin, gently 
If you are local to SE London and want supportive, trimester-aware guidance, I would love to help. Book a private session in Forest Hill for tailored care, join a small group pregnancy class for community and calm, or access the on-demand library for a gentle start at home. If you live in the surrounding areas of Forest Hill, Herne Hill, Peckham, and Dulwich, private home sessions can be organised, subject to availability. Wherever you choose to begin, go at your own pace, listen to your body, and keep your midwife or GP in the loop. You deserve to feel confident, strong, and supported throughout your pregnancy.

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