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NURTURE, CONNECT AND GROW

Welcome to your biggest adventure. The postnatal yoga classes in this course are perfect for:

  • New mothers at least after 6 - 8 weeks after birth
  • Please take medical advice before embarking on yoga again
  • Mothers with their babies

Being a new mother, whether it is for the first time, or the tenth, is a unique and transformative experience. It is a time for you to get to know your baby, adjust to your new role but as importantly it is a time for you to recover and to honour your body. We recognise that time can feel short, you might feel overwhelmed, may yearn for your pre-pregnancy body or life, and may be tired, feeling disconnected or sore.  We have put together this collection of practices to help you as you navigate motherhood, including a five-minute go to practice when time if of the essence and longer practices to help you heal and get back to your centre. Experience how yoga can help you to feel a greater union with your baby. 

Your Classes

Step
1
Five-Min Super Mum
Five-Min Super Mum

05:24 | Jean Hall

Five-Min Super Mum

This is a 5 minute instant re-charge for any time of day or night. Take 5 for yourself and relieve those tired shoulders and busy mind.

MoveTime Teacher Level
05:24 Jean Hall All Levels
Step
2
Post Natal 1: Your body after baby
Post Natal 1: Your body after baby

21:12 | Jean Hall

Post Natal 1: Your body after baby

First in Jean’s post-natal sequence which allows you to safely build your core once more. Over the weeks as you improve in strength Jean will build in stronger and more challenging to get you looking and feeling all new. This practice is a gentle welcome back to your body and gives the basic dos and don’t on how to safely build your core after pregnancy. Coming soon! Jean’s 5-minute super-mum practice.

MoveTime Teacher Level
21:12 Jean Hall All Levels
Step
3
Post Natal 2: Find the Core
Post Natal 2: Find the Core

07:00 | Jean Hall

Post Natal 2: Find the Core

In this short practice Jean works with the inhale and exhale to help you identify the areas of the abdomen and pelvic floor you’ll be learning to strengthen and tone throughout this post-natal series.

MoveTime Teacher Level
07:00 Jean Hall Improvers
Step
4
Post Natal 3 : Re-integrate
Post Natal 3 : Re-integrate

18:20 | Jean Hall

Post Natal 3 : Re-integrate

This class focuses on gentle strengthening yoga for the core, so that the tummy feels knitted back together after the recent strains. Jean also shows us some gentle shoulder stretch and strengtheners, so important for all the heavy lifting new mums have in store. You will need to set yourself up near to a wall.

MoveTime Teacher Level
18:20 Jean Hall All Levels
Step
5
 Post Natal 4: Restorative
Post Natal 4: Restorative

15:40 | Jean Hall

 Post Natal 4: Restorative

Try this calming sequence those when you just need to rest. Four simple supported poses that help reset tired minds, backs and shoulders. You will need 2 bolsters or pillows and a chair or a sofa can work too.

MoveTime Teacher Level
15:40 Jean Hall Beginners
Step
6
New Mothers (1): Pelvis Strengthening
New Mothers (1): Pelvis Strengthening

21:05 | Mollie McClelland Morris

New Mothers (1): Pelvis Strengthening

Welcome To Mollie's gentle loving sequence to get you moving after birth. Take each class separately or together, depending on what your little one allows! Perfect 20 minute instalments that fit around the demands of even the busiest new mum! Start your journey back to yoga by exploring and strengthening your pelvis. Find time between feeding and the changing table for yourself or how about getting a group of mums together to do this series and have a little social time too? No worries if the babies want to join in!

MoveTime Teacher Level
21:05 Mollie McClelland Morris All Levels
Step
7
New Mothers (2): Hips & Core
New Mothers (2): Hips & Core

17:40 | Mollie McClelland Morris

New Mothers (2): Hips & Core

Continue your journey back to movement with Part 2 of Mollie's series for new mothers. This class has lots of cat -cows to build up dynanism and then moves into gentle core work, twists and hip openers.

MoveTime Teacher Level
17:40 Mollie McClelland Morris All Levels
Step
8
New Mothers (3): Strength & Balance
New Mothers (3): Strength & Balance

24:58 | Mollie McClelland Morris

New Mothers (3): Strength & Balance

Part 3 of Mollie's series for new mothers. Continue to strenthen your pelvic floor and build stability with stronger standing poses and balances all still at a gentle pace, perfect for recuperating bodies. You may like to have blocks or a bolster ready for support during the final relaxation.

MoveTime Teacher Level
24:58 Mollie McClelland Morris All Levels
Step
9
Pelvic Floor Awakening
Pelvic Floor Awakening

57:32 | Mollie McClelland Morris

Pelvic Floor Awakening

Everyone needs to take care of their pelvic floor. The first 10 minutes is a tutorial to bring about deep awareness and understanding of this area. Gentle supine movements eventually build to a stronger standing flow working core stability and balance, all with a focus on caring for your pelvic floor. Gentle, slow paced and extremely beneficial for everyone. You may like to have blocks or a bolster ready for support during the final relaxation.

MoveTime Teacher Level
57:32 Mollie McClelland Morris Improvers
Step
10
 Post Natal Recovery
Post Natal Recovery

41:42 | Jean Hall

 Post Natal Recovery

This yoga class is suitable for most from 6 weeks after birth and is fantastic for strengthening the core. Starting steadily, with the breath, this class moves to some juicy slow vinyasa sequences all with a strong core focus. This class is recommended to all who need to strengthen their core in a mindful, stready way. You will need a block and a cushio

MoveTime Teacher Level
41:42 Jean Hall All Levels
Step
11
Post Natal: Stretch And Breathe
Post Natal: Stretch And Breathe

22:04 | Sally Parkes

Post Natal: Stretch And Breathe

A gentle sequence that focuses on the breath and making space, physically and emotionally. We will begin by mobilising each joint and gently moving and stretching the spine before working through a gentle hatha yoga flow and subtle breath awareness before moving into relaxation. You will need a bolster and a blanket. Suitable from about 8 weeks postnatal or 10 weeks+ if you had a c-section.

MoveTime Teacher Level
22:04 Sally Parkes All Levels
Step
12
Post Natal: Gentle Hatha Flow
Post Natal: Gentle Hatha Flow

20:49 | Sally Parkes

Post Natal: Gentle Hatha Flow

Starting with gentle and slow Sun Salutation variations that aim to free up the neck, shoulders and lower back, this class getting you in the flow after having a baby, followed by some focused core work, the aim of which is to reenergise the pelvic region and give your spine more support when carrying your child. You will need a mat, block and strap.

MoveTime Teacher Level
20:49 Sally Parkes All Levels
Step
13
Post Natal: Energising Gentle Flow
Post Natal: Energising Gentle Flow

19:58 | Sally Parkes

Post Natal: Energising Gentle Flow

Progress continues from Sun Salutations by incorporating lunges and brief holds in plank position to energise a tired body. This will be balanced out with asana to strengthen the back area before stretching the whole body out to release tension.

MoveTime Teacher Level
19:58 Sally Parkes All Levels
Step
14
Post Natal: Standing Sequence For Strength
Post Natal: Standing Sequence For Strength

19:58 | Sally Parkes

Post Natal: Standing Sequence For Strength

A standing sequence of asana that require subtle strength and focus to help us become grounded, and energetically root down in to the earth. Breathe deeply in to the abdomen whilst feeling supported by the earth. In this way we can come back to the 'now' and become more accepting of what 'is'.

MoveTime Teacher Level
19:58 Sally Parkes All Levels
Step
15
Subtle Hip Strength
Subtle Hip Strength

20:37 | Sally Parkes

Subtle Hip Strength

A class focused on strengthening the hips by incorporating bandha work into the asana. This will be followed with some slow hips stretches and releases that aim to ground our energy further and bring us back to the ‘here and now’. You will need a strap and a block.

MoveTime Teacher Level
20:37 Sally Parkes All Levels
Step
16
Post-Natal: Free Your  Spine
Post-Natal: Free Your Spine

22:25 | Sally Parkes

Post-Natal: Free Your  Spine

Our spine is not only our physical back bone but also our emotional one, and as mums we need to maintain its health for us to do our work well whilst feeling supported. The sequence will work on strengthening and freeing the muscles around the spine and back area, the aim of which is to be strong when you need to be and flexible when you just need to ‘let go’. You will need a strap and a block.

MoveTime Teacher Level
22:25 Sally Parkes All Levels
Step
17
Post-Natal: Relax and Restore
Post-Natal: Relax and Restore

23:13 | Sally Parkes

Post-Natal: Relax and Restore

Welcome home, you are free to relax! Sometimes with so much to do, we forget that our emotional batteries are nearly flat and become overwhelmed. Take time to focus on you and only you. Moving slowly and with ease, breathing deeply and thoughtfully, it's finally time to relax! You will need a bolster, strap and block.

MoveTime Teacher Level
23:13 Sally Parkes All Levels
Step
18
Gentle Post Natal Recovery
Gentle Post Natal Recovery

19:08 | Sally Parkes

Gentle Post Natal Recovery

A yoga sequence that is suitable from twelve weeks post-natal, that incorporates gentle movements to stimulate the abdominal and pelvic muscles, whilst stretching the lower back, neck and shoulders. You will need a strap and a block.

MoveTime Teacher Level
19:08 Sally Parkes All Levels
Step
19
Abdominal Separation Recovery
Abdominal Separation Recovery

17:15 | Sally Parkes

Abdominal Separation Recovery

Diastasis Recti is the separation of the central abdominal muscles that sometimes occurs in post-natal women. The muscles can be gently encouraged back in to place with the right kind movements. This sequence takes you through a gentle series of asana that works the transverse and oblique muscles whilst minimising pressure in the abdomen and uterus, and encourages the central abdominal muscles back together. You will need a strap and the block.

MoveTime Teacher Level
17:15 Sally Parkes All Levels
Step
20
 Gentle Yoga for C-Section Recovery
Gentle Yoga for C-Section Recovery

15:41 | Sally Parkes

 Gentle Yoga for C-Section Recovery

A short, gentle yoga class which is great for after you've had a C-section. This class will give your back and abdominals a breath of life again and a good stretch, whilst also focusing on releasing the shoulders. Try this class from 10 weeks after a C-section or abdominal surgery, and go really slowly and gently, always taking all movement slowly and mindfully. You will need a strap and a block.

MoveTime Teacher Level
15:41 Sally Parkes All Levels
Step
21
 Post C-Section Recovery with Fitness Ball
Post C-Section Recovery with Fitness Ball

12:10 | Sally Parkes

 Post C-Section Recovery with Fitness Ball

A short movement class for women who have recently had a C-Section. This class uses a large fitness ball, the focus is on mobilising your lower back and starting to engage the abdominal muscles. You will need a large fitness ball and a yoga block. Depending on your own recovery, you might be able to start this class 10 weeks after your C-Section. Please consult a doctor before starting this class.

MoveTime Teacher Level
12:10 Sally Parkes Beginners
Step
22
Post-Natal Gentle Abs
Post-Natal Gentle Abs

15:50 | Sally Parkes

Post-Natal Gentle Abs

This gentle abs class will gently help your abs to recover, great for post-natal, but wait for at least 8 weeks post-birth before doing this class and ask your health advisor before starting this class. Also great for any of us who are looking to gently get their core strength back following illness or surgery. You will need a block.

MoveTime Teacher Level
15:50 Sally Parkes All Levels
Step
23
 Mum and Baby Yoga
Mum and Baby Yoga

21:09 | Sally Parkes

 Mum and Baby Yoga

This class is for you to enjoy with your baby. Sally shows us ways we can stretch with your baby. After having a baby gentle stretches will help you to become a more mindful, fitter mum for all the picking up and work you're doing. This class incorporates your baby as part of the class and shows you how you can incorporate your baby as part of the class. Sally also shows us some nice stretches to relax your baby.

MoveTime Teacher Level
21:09 Sally Parkes Beginners
Step
24
Mum and Baby: Move with Your Baby
Mum and Baby: Move with Your Baby

18:27 | Sally Parkes

Mum and Baby: Move with Your Baby

This mum and baby yoga class is suitable for babies from 5 - 7 months old. It's all about following your baby's lead, connecting with each other, and seeing where the stretches take you! You'll move gently with your breath whilst both mum and baby get some stretches. Plenty of ideas of how to incorporate yoga into your baby's life at an early stage, making both mum and baby happier and more relaxed.

MoveTime Teacher Level
18:27 Sally Parkes All Levels
Step
25
Mum And Baby In A Hurry
Mum And Baby In A Hurry

09:02 | Sally Parkes

Mum And Baby In A Hurry

For when you're really short on time, or you don't think baby has the attention span for a full class, this 'In a Hurry' Mum and Baby Yoga Class is here for you. With simple stretches to help you keep strong and fleixble during those first few months, and taking time to connect with baby.

MoveTime Teacher Level
09:02 Sally Parkes All Levels
Step
26
Mum and Baby Yoga Class
Mum and Baby Yoga Class

17:23 | Lucy McCarthy

Mum and Baby Yoga Class

A short, gentle yoga class with your baby to open and stretch your body with simple twists and side body openings. Perfect for new mums who are short on time, and with some play and interaction with your babe. You will need a blanket for baby to lie on.

MoveTime Teacher Level
17:23 Lucy McCarthy All Levels