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.