PRENATAL + POSTNATAL

FLOW + GLOW

Flow + Glow {Prenatal, Postnatal + Women’s Practice} combines breath work, energising flows, deeply safe stretching + strengthening yoga postures – as well as Pilates + Functional Training to keep your body in good shape + your energy levels high.

​If you’re missing your regular Yoga or Pilates practice – then this 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 include deep breathing exercises + a delicious relaxation (as well as useful tips and information) 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.

 

INSURANCE

Many insurance providers refund your Prenatal Yoga classes. To find out, please contact your insurance provider + then email us for a receipt. Please note that our studio is not a member of a specific alliance, however, most health insurances will accept an official recipt as proof of participation in a specialised, prenatal activity.

 

RESERVATIONS

Reservations are required for all Prenatal, Postnatal + Baby classes.

In case of class cancellation, our studio team will only be able to contact students who have made a reservation via our online booking system.

There are no fixed starting dates for these classes – you can simply begin the classes whenever you wish after week 12 of your pregnancy.

We recommend attending class at least 2 times per week for optimal results during pregnancy & in preparation for birth.

Postnatal students are recommended to begin exercise after 6 weeks post birth. However, if you experienced any complications before, during or after birth {or had a C-Section} please consult with your doctor before beginning to exercise.

 

RECOMMENDATIONS

Please make sure to notify the teacher of any illness, injuries or ailments {aches, pains, nausea, dizziness, etc.} prior to class.

Try to eat something small an 1.5 – 2 hours before class to stabilise energy + blood sugar levels.

Bring something warm to wear for the relaxation. Remove your socks for the actual practice.

Arrive in good time to relax for a few moments before beginning the class.

BABY + ME

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.

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.

For us mamas, the first 6-8 weeks after birth is a time for adjustment and recovery. The internal organs need to resettle, our pelvic floor and abdominal muscles need time to heal, we are probably tired, adjusting to our changing roles and may suffer stress or mood swings due to hormonal rebalancing.

After 6-8 weeks a specially developed yoga and/or fitness class can help soothe you and aide you in your recovery.

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 classes offering a supportive space in which to bond and interact with your baby and to connect with other mums.

Classes are suitable for babies of all ages up until your baby is walking (or a very speedy crawler).

BEST FOR

Postnatal Women {with or without thier babies}. Suitable for all levels of fitness + experience.

 

RESERVATIONS

Reservations are required for all Prenatal, Postnatal + Baby classes.

In case of class cancellation, our studio team will only be able to contact students who have made a reservation via our online booking system.

There are no fixed starting dates for these classes – you can simply begin the classes whenever you wish after 6 weeks post birth.

We recommend attending class at least 2 times per week for optimal results.

We recommended that you begin exercise after 6 weeks post birth, however, if you experienced any complications before, during or after birth {or had a C-Section} please consult with your doctor before beginning to exercise.

 

RECOMMENDATIONS

Please make sure to notify the teacher of any illness, injuries or ailments {aches, pains, nausea, dizziness, etc.} prior to class.

If you had a C-Section or any complications during pregnancy or birth, please also notify your teacher or email our team in advance.

Try to eat something small an 1.5 – 2 hours before class to stabilise energy + blood sugar levels.

Arrive in good time to prepare yourself + your baby for class.

 

WHICH CLASS IS FOR ME?

Take a look at our Baby + Me class descriptions below to decide which class is best suited for your needs + goals. Alternatively, sign up for all 3 to see which one feels best for you!

WHAT TO BRING

  • Baby’s Care Items
  • Large Towel/Blanket for your baby to lay on {for hygiene reasons, we ask that Studio blankets are not used for baby}
  • Little Travel Changing Mat
  • Small Toys (such as a rattle or small cuddly toy)
  • Water Bottle + Hand Towel {for mama}
  • Strollers can easily be parked inside our studios

IMPORTANT INFO

  • Please wear comfy clothes for moving & stretching
  • Please arrive 10-15 minutes before class
  • Yoga mats & props are all provided
  • All Mamas & Babies are welcome from 6 weeks post-birth until speedy crawling
  • If you have any health concerns (regarding yourself and/or your baby) please do let us know prior to class

BABY + ME BARRE

Baby & Me Barre focuses on postnatal recovery and realignment of the body, building strength + muscle tone from the inside out.

We utilise light weights, resistance bands, the (ballet) barre + our yoga mats to create a great, safe and energising workout. If you enjoy our yoga class + our barre workout, then this class incorporates elements of both classes + adds a few more traditional fitness moves to really increase strength and tone for mama.

Prepare to safely restore the pelvis, pelvic floor muscles + those core abdominals muscles) in a high-energy, motivational and mood-boosting style. Of course, we will be offering variations of our exercises to support each mama at every level of fitness, recovery and energy level.

Love moving your body? Through effective, fun + interactive exercises, we will stretch, lengthen, strengthen + create defined muscle tone in your postnatal body!

BABY + ME YOGA

Baby + Me Yoga is a great practice for all mamas who are looking to strengthen their body through deep flows, whilst also restoring body + mind through some still Yin and Restorative postures.

This class addresses both muscle + connective tissue – meaning that you gain flexibility, aid tissue healing, stimulate organ function and still get stronger.

Yoga is powerful for body + mind – get ready to feel more toned, more mobile + more relaxed within this balanced practice of Yin + Yang styles.

Prepare to safely + effectively strengthen your pelvic ploor muscles, deeper core muscles and replenish the organs through postures designed to go juch deeper than muscle and connective tissue. 

Baby + Me Yoga is the perfect balance of strength and release. Get ready to feel your body working, yet leaving lighter and brighter than you walked in!

 

BABY + ME FIT

Baby & Me Fit focuses on postnatal recovery and realignment of the body, building strength and muscle tone from the inside out.

Get ready to challenge your entire body (with a special focus on safely restoring the pelvis, pelvic floor muscles + those core abdominals muscles) in a high-energy, motivating workout session. We’ll use our body weight as well as some {optional} hand weights to get great results for the arms, abs, chest, back, legs and butt.

With multiple levels to choose from, this class is a great option for those wanting to build up their fitness – culminating in a tough yet postnatally-safe fitness workout.

Prepare to feel the burn and some positive muscle pain the next day, mamas.

Love fitness? Want to work big + small muscle groups in a safe, effective + motivating manner? Baby + Me Fit will get you back in shape pronto!

MORE INFORMATION

We share a range of yoga and movement classes (including Pilates, Barre and Fitness) in a cosy, eco, candle lit studio.

Our schedule increases as our community grows + we are always happy to receive ideas + feedback from mums – we truly desire to bring you what you need to feel strong, connected + motivated.

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.

Our Mamas at Studio 191 Team is greatly community-focused + friendly. Our intention is to create a warm + welcoming environment for prenatal + postnatal mamas to move, groove + socialise.

With authenticity + proper guidance, we aim to bring you to a practice that is enjoyable, effective + (of course) safe. Regardless of whether you take a Pilates, Barre, Fitness or Yoga-inspired class, we will always make sure that you feel comfortable to work within your own limitations and boundaries.

Enjoy more personal attention, adjustments + assistance in our classes. We try to understand your needs + with years of experience (+ so many mamas walking through our doors each week) you can trust that you’re in safe hands.

Our classes are suited for everyone from beginning to experienced fitness/yogi mamas. No need to be “in shape” – as long as you are 6 weeks post-delivery + healthy then these classes are for you.

Our Baby & Me classes are a favourite with new mums as they are a fantastic way to rebuild your strength, tone + stability without needing to find a babysitter.

Know that these sessions are specifically designed to aid post-birth recovery, strengthening your abdomen, back + pelvic floor – whilst encouraging you to relax, release tension + give you space to bond with your baby.

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.

Pin It on Pinterest