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The Cosmos

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MAMAS

Prenatal & Postnatal

All Women Welcome

Our Prenatal Postnatal Movement class combines breath work, energising flows, deeply safe stretching + strengthening yoga postures – as well as Pilates, Barre + Functional Training exercises to keep your body in good shape + your energy levels high.

If you’re missing your regular Yoga, Fitness or Pilates practice – then this is the class for you. You will leave feeling like you truly worked your body yet in a safe, conscious + effective manner.

As with all of our classes, we thoroughly guide you through all exercises and include a delicious relaxation (as well as useful tips and information for pregnancy, birth and postpartum) to leave you feeling wonderful today + better prepared for tomorrow.

BEST FOR

> Prenatal, Postnatal + All Women*

> Suitable for all levels of fitness + experience.

*Women not in the Prenatal + Postnatal journey are also welcome to join if they wish to experience this practice. Highly recommended for women interested in fertility and conception.

 WHAT TO BRING & WEAR

  • Please wear comfortable clothing suitable for moving & stretching (and maybe some warm socks + a sweater for the relaxation)
  • Water Bottle + Hand Towel.
  • Please note that all Yoga Mats & Props are provided by the studio.

Baby & Me

Welcome With Or Without Baby

Our Baby + Me Classes are a fantastic way for new mums to stay strong and relaxed without needing to find a babysitter.

These mama & baby sessions are designed to aid post-birth recovery, strengthening your abdomen, back and pelvic floor whilst encouraging you to relax, release tension and give you space to bond with your baby.

In this warm and friendly environment you will meet other mums on their postnatal journeys. We encourage you to make new connections and share your experiences in this safe and friendly space.

Through the exploration of yoga and fitness, you discover safe, easy ways of moving your hard-working body, whilst including your little one with baby stretching and interactive poses.
Being surrounded by other new mums, you need not worry if you need to stop to feed, change or comfort your baby during the class.

Our classes are fun for baby too! We keep them entertained with baby stretches, interactive sounds and a bit of playfulness. Improve your baby’s sleeping pattern, enhance their relaxation and stimulate your baby’s mental and physical development through techniques which you will surely apply at home too.

Our classes provide exercises to help you strengthen, lengthen, tone and open your body, especially your back, hips, abdomen, neck and shoulders. 

Mama and baby classes are informal, friendly and fun classes offering a supportive space in which to bond and interact with your baby and to connect with other mums. Our workouts are safe and effective yet also allow for exploration – we recognise that, for many women, you are establishing new connections with your own body and baby. 

Classes are suitable for babies of all ages up until your baby is walking (or a very speedy crawler). Mamas who prefer to join these classes without their baby are welcome.

BEST FOR 

> Postnatal Women {with or without their babies}.

> Suitable for Prenatal women with a strong yoga and/or fitness practice prior to Pregnancy. 

> Suitable for all levels of fitness + experience.

WHAT TO BRING & WEAR                

  • Please wear comfy clothes for moving & stretching.
  • Water Bottle + Hand Towel
  • Baby’s Care Items
  • Large Towel/Blanket for your baby to lay on  |  Note: for hygiene reasons, we ask that Studio blankets are not used for baby.
  • Little Travel Changing Mat  | Note: For hygiene reasons, we ask that mamas place a changing mat underneath baby and avoid changing baby the soft furnishings in the studios.
  • Strollers can easily be parked inside our studios but not inside the Practice Rooms. Detachable Carriers are recommended if you wish to keep your baby sleeping next to you during class.
  • Please note that Yoga Mats & Props are provided by the studio – yet if you wish to bring your own mat, that’s absolutely fine. 

 

RESERVATIONS 

Reservations are recommended for Prenatal, Postnatal + Baby classes. Mamas wishing to walk-in to the studio are welcome but must have already purchased one of the below class packages. 

Please note: in the rare case of a class cancellation, our studio team will only be able to contact students who have made a reservation via our online booking system.

As these classes are not run as courses, there are no fixed starting dates – you can simply begin the classes whenever you wish.

If you think you will not complete your classes in 3 months, we recommend choosing the Mamas 10 Class Card that lasts for 6 Months.

Interested in booking a class? Visit our Schedule

PRICING PACKAGES & MEMBERSHIP

Did you know that at Studio 191 & The Cosmos you can attend our specialised Prenatal & Postnatal classes (as well as Baby & Me classes) with any of our Pricing Packages or Memberships (except our intro offer).

Here is an overview of the benefits of each option, to assist you in making the best choice for you.

 

MAMAS CLASS CARD

Designed for mamas with the ultimate flexibility – enjoy the no-pressure vibe of having 6 months to use your classes (instead of 3).

  • 12,50 euros per class | 10 Classes for 125 euros.
  • Valid for 6 months (instead of 3) from date of purchase.
  • Specialised Prenatal & Postnatal classes.
  • Can be used for all Prenatal & Postnatal classes, including Baby & Me. Not valid for use in other classes.
  • Allows for 2 late cancellations per card.  

  • Receipt for Mamas Class Card is accepted by most Insurance Providers* (more information below. 
  • Collect your complimentary Studio 191 Mamas Tote Bag during your first class visit.

  • Mamas Class Card can also be bought as a GiftCard. 

SINGLE CLASS CARD

Designed for mamas who prefer to drop-in without any commitments.

  • 15 euros per class.

  • Valid for use within 30 days from purchase date.

  • Our Single Class Card can be used for any class at any of our 3 studios locations (including The Cosmos).

 

5 & 10 CLASS CARD

Designed for Mamas who want to take other classes alongside our Prenatal & Postnatal classes. Still enjoying your Barre classes? Not ready to give up your Vinyasa Flow class? Our 5 & 10 Class Cards give you access to all of it! 

  • 12 euros per class | 5 Classes for 60 euros. Our 5 Class Card is valid for 2 months from date of purchase.  
  • 11 euros per class | 10 Classes for 110 euros. Our 10 Class Card is valid for 3 months from date of purchase. 
  • Our 5 Class Card & 10 Class Card can be used for any class at any of our 3 studios locations (including The Cosmos)
  • Please note: if you think you will need longer than the stated amount of time to use your classes, we recommend our Mamas Class Card. Equally, if you wish to have a receipt for your health insurance, please select our Mamas Class Card.

 

MONTHLY MEMBERSHIP

Designed for Mamas who want to enjoy lots of classes over the space of 3 months or more. 

  • Unlimited Classes | 69 euros |  Rolling membership with a minimum of 3 months commitment.
  • Can be used for any class at any of our 3 studios locations (including The Cosmos
  • Not accepted by health insurance providers. 
  • Email us to set-up your membership. 

 

30 DAY CLASS PASS

Designed for Mamas who want to enjoy lots of classes over the space of 30 days without a longterm commitment.  

  • Unlimited Classes | 79 euros.
  • Our 30 Day Class Pass is valid for 30 days from date of purchase. 
  • Commitment free – can be renewed anytime after 30 days should you wish to continue. 
  • Can be used for any class at any of our 3 studios locations (including The Cosmos). 
  • Not accepted by health insurance providers.  

WORKSHOPS, TRAININGS & EVENTS 

Interested in becoming a Prenatal, Postnatal or Baby & Me Teacher? Looking for a Birth Workshops? Or Baby Massage? Email Us & keep updated via our Newsletter. 

RECOMMENDATIONS & FAQ

How many times per week should I come to class?

There is no recommendation for the amount of times per week you should/could practice. Every woman is different and so we encourage you to check in with yourself on a daily basis to see what you instinctively need and want.

When can I start practicing during Pregnancy?

Prenatal students are traditionally recommended to begin exercise after 12 weeks of pregnancy. We do recommend taking it easy in the first stage as baby is still embedding and your energy levels may be low and new hormones may be high.

However, we do take the approach that every woman is different. If you were exercising a lot before getting pregnant then you may find it better to continue some form of movement; this would then be a safer option than returning to your HIIT, Core or Circuits class. We encourage you to make your own decision based on your energy levels, previous exercise habits and the present health of yourself and your baby.

When can I start practicing after giving birth?

Postnatal students are traditionally recommended to begin exercise after 6 weeks post birth – however, every woman is different so we encourage you to make your own decision as to when to start practicing after delivery.

Do I need to check with my doctor first?

We do recommend that if you experienced any complications before, during or after birth (or had a Caesarean Birth) that you consult with your doctor before beginning to exercise. As with all health-related situations, if you have any doubts or questions – please do see your doctor as we cannot medically advise you.

What do I need to tell the teacher before class?

Please do notify the teacher of any illness, injuries or ailments {aches, pains, nausea, dizziness, etc.} prior to class. This allows us to better support you throughout the class.

Should I eat before class?

Try to eat something small an 1.5 – 2 hours before class to stabilise your energy + blood sugar levels. If you suffer with low blood sugar or blood pressure, please do notify your teacher at the beginning of class.

What should I bring to class?

We recommend bringing something warm to wear for the relaxation, such as cosy socks and a jumper. However, we do ask you to stay barefooted for the actual practice. Please wear comfy, stretchy clothing that you would normally workout in.

What time should I arrive?

Arrive in good time to relax for a few moments before beginning the class. We usually encourage 10-15 minutes prior to the class start time so that you can meet other mamas and enjoy a tea.

Can I access the studios with a stroller?

Both of our studios are located on the ground floor + your baby’s stroller can be parked right inside. Bring everything you need for your baby as we have plenty of pace both within the lounge area + within the practice room, where we do our classes.

What if my baby starts crying during class? Or if he/she needs to be changed or fed?

In this warm + friendly environment, you will meet other mums on their postnatal journeys + hopefully forge new bonds. Being surrounded by other new mums, you needn’t worry if you need to stop to feed, change or comfort your baby during the class. 

INSURANCE 

Many insurance providers refund your Prenatal Postnatal Yoga classes. To find out, please contact your insurance provider + then email us to request a receipt.

Please note that our studio is not a member of a specific alliance, however, most health insurances will accept an official receipt as proof of 100% participation in specialised, prenatal activity. This is possible with a Mamas Class Card as all classes connected to the purchase are for Prenatal/Postnatal activity.