Move into Confidence › Women's Health › All Levels › 30 to 45 mins

Vanessa Michielon

A beautiful prenatal yoga sequence to open your entire body with a slow and gentle sequence of seated and standing poses promoting mobility and strength, full of mindful variations to adjust your practice to what feels best to you today. Explore movements that help you create space in your pelvic floor and hips, such as Staff Pose, Dragonfly and Lizard Pose, and build safe stability with supported Side Plank and standing balances, such as Half Moon. You will close with a moment of contemplation and connection to your breath and your baby in a peaceful guided meditation. Suggested props: 2 bricks. If practicing pregnant please contact your healthcare provider to check the suitability of this class.

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Vanessa Michielon

This Prenatal Pilates class for all levels, up until second trimester). It is also just a wonderful Pilates class for all round strength, for any body. This class integrates a variety of safe Pilates exercises to engage the full body to maintain optimal mobility and stability through the joints. Enjoy different abdominal strengthening exercises in a variety of position, to target all the core muscles without uncomfortable crunches. Also activate hamstrings and build up strength in the glutes with side laying leg patterns focusing on internal and external rotation in your hip joints. This is a complete and balanced Prenatal Pilates practice to practice a couple of times a week to uplift your mood and maintain wellbeing during pregnancy, but also for all of us at any time the body needs to be given a full body glow! If practicing pregnant please contact your healthcare provider to check the suitability of this class.

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Vanessa Michielon

Strengthen the upper body, arms and back. Using an elastic band, or a long strap, or tins of beans work just fine too, this class targets your arms and back muscles. You will begin with standing arm exercises, such as biceps curls and triceps work, and explore further upper body focused patterns, including safe modified press-ups on your knees and triceps dips, with variations to suit your energy levels. The practice will help you improve your posture and strengthen your back, so that you can better accommodate the changes your body is going through, and reduce back discomfort and weakness. Suggested prop: long elastic band or tins of beans! If practicing pregnant please contact your healthcare provider to check the suitability of this class.

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Vanessa Michielon

This surprisingly tough Prenatal Pilates class can be done all throughout pregnancy. It is great for everybody, pregnant or non-pregnant bodies will love this strengthening class. Build strength in the lower body and maintaining mobility in the hips. Feel your glutes burning with strong glute strengthening exercises and with safe exercises from side laying positions and all 4s. This is a complete lower body work that will leave you feeling stronger, energised and refreshed (and aware that maybe your glutes need some more love!). This class is particularly recommended for those who drive a lot, for after travel, or who have a more sedentary lifestyle as your lower back will love you after these strong strengthening and mobiliising exercises. If practicing pregnant please contact your healthcare provider to check the suitability of this class.

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Petra Coveney

A gently strengthening yoga class to re-energise and empower by building strong bones. This dynamic hatha yoga class with poses that are held for 10 rounds of breath helps build bone mineral density and muscle mass, and raise the heart rate. This class has been designed to help prevent osteoporosis (weakened bones), sarcopenia (muscle loss) and cardiovascular disease, which can develop post-menopause. Expect a range of simple heart-lifting backbends to energise, breath work, a restorative yoga pose, relaxation practice and seated meditation. You will need a strap or belt, 2 bolsters, a cushion, a blanket, and 2 blocks. NB - Osteoporosis: avoid flexion rounding your back in forward folds; keep your spine straight. If you have previously experienced panic attacks, avoid holding your breath and instead follow your own breathing pace.

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Uma Dinsmore Tuli

A yoga nidra especially for the menopausal journey. Settle down and get comfy ready to do absolutely nothing at all! This practice invites you to simply to take a pause, to rest and to be, because in the menopausal journey, the pause is exactly what you need. You just need a space where you can lay down comfortably, maybe with some pillows and your favourite blanket.

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Gabriella Espinosa

Get to know your pelvic floor. What is it? Where is it? This yoga class is a guide to pelvic floor awareness through breath, visualisation, palpation and movement. The pelvic floor is the ground of our being, supports how we stand, walk, control elimination and experience pleasure. It is our entry into the world, the seat of our creative power and where we find home in our bodies. Stress and our busy lives disconnect us from this part of our bodies. We usually do not pay much attention to the pelvic floor until we experience pain, discomfort or symptoms such as incontinence. Cultivating awareness of your pelvic floor is essential for befriending this part of your body. You will need a bolster, 2 blankets, 2 cork bricks (or books, if you don't have them) and a belt.

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