Prenatal yoga is a form of yoga designed to complement the growing needs of a pregnant body. The focus is on poses that keep you safe while practicing movement, stretching, deep breathing, and mindfulness.

Benefits of Prenatal Yoga:

• Increases the strength, flexibility and endurance of muscles needed for childbirth

• Helps with common discomforts like lower back pain, nausea, headaches, insomnia and shortness of breath

• Promotes connection with your changing body and your baby

• Improves sleep quality

• Improves pelvic floor awareness and strength

• Reduces stress, anxiety and improves mental wellbeing.

Prenatal yoga is one of the safest forms of exercise during pregnancy.(The American College of Obstetricians and Gynecologists)
I have specially designed these sessions as a gentle way to keep active during pregnancy. These sessions will help you improve your body strength, relieve common discomforts, reduce stress/anxiety and connect with your baby.

Note: Please always check with your healthcare provider before engaging in any physical fitness routine, especially during pregnancy.

Mother’z Yoga & Birth program — a 10-week, yoga-led birth preparation for mind and body. Preparation happens gradually, giving your body time to build strength, your breath time to become familiar, and your mind space to settle — all without overwhelm.

Over 10 weeks we work through these themes:

Week 1 — Body & Mind
Introduction to safe prenatal yoga modifications for each trimester. Grounding, nervous system calming, breath + mindset basics

Week 2 — Feel Strong, Release Fear
Build physical confidence while working through the fears and doubts that can come with birth.

Week 3 — Pelvis & Pelvic Floor Essentials
Learn how your pelvis and pelvic floor can support birth — including when to engage, relax and release.

Week 4 — Flexibility & Mobility
Create more ease and mobility through the hips, pelvis and body to support movement during pregnancy and birth.

Week 5 — Strength for Birth
Build the strength and stamina you need for pregnancy, labour and the physical demands of birth.

Week 6 — Intensity & Coping Tools
Learn practical movement, breath and mindfulness tools to help you work with contractions and manage intensity.

Week 7 — Breath & Body Connection
Learn how your breath can help you stay connected, grounded and present in your body.

Week 8 — Breathing for Labour
Practise breathing techniques you can use during labour — especially when things get intense.

Week 9 — Rest & Surrender
Explore relaxation, release and the ability to soften rather than fight against your body's natural process.

Week 10 — Bringing It All Together
Put your movement, breath, strength, relaxation and coping tools together so you leave with a practical birth toolkit you can actually use.

Here's what our 10-week program looks like:

Week 1 — Foundations: Safe movement + calm

• Prenatal yoga safety + trimester modifications

• Body changes + pelvic floor awareness

• Grounding, nervous system calming, breath + mindset basics

Week 2 — Strength + easing anxiety

• Strength flows for pregnancy (functional, supportive)

• Tools for pregnancy anxiety / birth fears

• Grounding meditation + connection

Week 3 — Pelvis + pelvic floor essentials

• Pelvic mobility + flexibility (why it matters)

• Baby positioning (movement + posture)

• Pelvic floor: strengthening + relaxing, birth relevance

Week 4 — Flexibility + release

• Stretching for common discomforts

• Hip + shoulder opening (props/mods)

• Adapting as you change; softening through intensity

Week 5 — Stamina + body awareness

• Labour-oriented body awareness 

• Endurance building (safe, steady)

• Strength + movement for managing intensity

Week 6 — Coping toolkit 

• Active positions + support techniques (practical + optional)

• Breath, sound, rhythm for intensity

• Affirmations 

Week 7 — Breath–body connection + meditation

• Breath practices for pregnancy + labour prep

• Movement with breath (focus + control)

• 5 senses mindfulness + nervous system regulation

Week 8 — Breathing for labour + sound

• Labour-specific breathing options

• Breath practices to calm the mind in pregnancy

• Working with contractions using breath

• Sound practices + calming meditation

Week 9 — Rest + deep relaxation

• Importance of rest for pregnancy, labour, recovery

• Restorative prenatal yoga + release

• Letting go, soothing meditation

Week 10 — Integration + confidence

• Putting it all together (movement + breath + pelvic floor awareness)

• Visualisation + calm confidence practices

• Community connection + ongoing support 

This program is for you if:

• You want to stay active in pregnancy—safely.

• You want strength + mobility that supports your changing body.

• You want pelvic floor understanding (how to engage and release).

• You want tools to calm pregnancy anxiety and steady your nervous system.

• You want breathing + relaxation practices for pregnancy and labour.

• You want structure and accountability—so you actually show up.

• You want practical birth prep without information overload.

• You want a deeper bond with your baby through mindful movement.

• You want a supportive group of mums who get it.

If any of that is you, you’ll fit right in.

Pregnant participants are welcome to join these sessions as early as you're comfortable to start practicing (there is nothing like 'too early to start moving in pregnancy'. The sooner the better). However, if you have any medical complications, we recommend joining us after 12 weeks of pregnancy or after you have received the clearance from your medical provider.

If you are new to Yoga, welcome! All the pregnancy yoga classes we offer are beginner- friendly, so you are welcome to join any of our sessions.

Yes, a regular yoga practice will help you effectively manage any aches or pains.

Appropriate modifications will be provided for each posture, allowing you to practice comfortably.

For added comfort, we recommend bringing along extra cushions.

If any pose feels uncomfortable you can skip it and try restorative alternatives provided by your instructor.

A structured 10-week program designed to help you feel stronger in your body, more confident for birth, and supported throughout your pregnancy.

Your 10-week pass includes:

• 10 × 75-minute in-person sessions every Saturday

• 10 × live online yoga sessions every Thursday

• 10 yoga-led modules covering body, breath & mindset

• 20+ expert sessions with maternity and birth specialists, available as recordings

• 10 weeks of access to our on-demand yoga library

• Weekly structure & accountability to help you stay consistent

• Private community group for support, connection & questions throughout the program

Your investment

$525 — pay in full

OR

$59/week × 10 weeks — easy weekly payments

Yoga mats and props are provided. Bring your water bottle.

Our sessions are held in one of the best facilities in the City of Casey: Woodbine Community Centre. This facility offers great amenities, including:
-Ample parking spaces

-Washrooms located inside the centre

-Kitchenette within the hall with access to filtered water

-Heating and cooling options within the hall to ensure your comfort at all times

-Spacious hall with natural light and access to fresh air

-Outdoor area

Come and enjoy a rejuvenating yoga session with us in this beautiful facility.

- Program passes are not refundable or transferable and need to be used for consecutive sessions.

- It is the participant's responsibility to ensure 10-week passes are used before the expiry period (within 10 weeks from the sign up date). Recordings can be provided for online sessions if requested.

-If you've less than 10 weeks left from your expected due date, you can still join the program paying on a pro rata basis. Contact us for more info.

- Intro/trial sessions can only be redeemed once and it is available to new participants only. 

Any special case requests should be emailed to : i[email protected].