Postnatal Pilates & Yoga

Pregnancy and labor have a large impact on your pelvic floor and core, as well as your ligaments. We recommend starting your Postnatal Pilates & Yoga training six to eight weeks after vaginal birth or eight to ten weeks after a cesarean birth. At our studio, Postnatal Pilates courses run for nine weeks, meeting weekly in the evenings.

Learn more about pelvic floor anatomy and build your awareness for it with gentle Pilates & Yoga exercises. Through the method, you’ll simultaneously train your deep core muscles, optimize your posture, mitigate back pain and sooth tense shoulders. Breath and relaxation techniques help you find your inner balance and peace. Learn practical tips and enjoy take-home materials to help you with life outside of the studio. There is plenty of time for individual attention and questions to be answered.


POSTNATAL YOGA WITH AND WITHOUT BABY

Postnatal Yoga classes are essential for all after the experience of pregnancy and childbirth – no matter how the baby was born. Pregnancy and birth are taxing to the body, and a program of rehabilitation is necessary for re-aligning and re-structuring the body. Our classes are recommended as of 6-8 weeks after birth. We focus on establishing good alignment and posture, connecting to and strengthening deep core and structural muscles in the belly, back and pelvic floor by using deep breathing as our primary tool and relieving tension and fatigue by promoting self-care routines. Babies are integrated into the class and enjoy watching mum enjoy an accessible movement practice tailored to her needs. Being with other new mothers allows participants to connect and build community at a time when previous social contacts and networks may seem foreign or outdated. Embracing a community of support is extremely helpful in combatting feelings of isolation and mood disorders that are so common in the postpartum phase. We welcome you and your baby.

  • Monday, 10.30-11.30 – Postnatal Yoga with Baby (Studio & ONLINE LIVE)
  • Monday, 19.00-20.00 – Pilates Postnatal+ (ONLINE LIVE)
  • Wednesday, 20.00-21.00 – Postnatal Yoga without Baby (Studio & ONLINE LIVE)
  • Thursday, 13.30-14.30 – Postnatal Yoga with Baby (Studio & ONLINE LIVE)

SCHEDULE STUDIO
SCHEDULE ONLINE LIVE   


Postnatal Pilates COURSE (WITHOUT BABY)

Postnatal Pilates is a nine-part, progressive course. After each training session you will receive a programme that you can use at home and that will accompany you week after week. In addition, we give you valuable tips for everyday life and have enough time to answer your questions personally. As a bonus, you will receive free access to our online programme YOUR REGRESSION AFTER BIRTH on our ON DEMAND platform (in German) for one year. 

COSTS

  • CHF 310

REGRESSION After birth WITH PILATES & YOGA PERSONAL TRAINING (WITH/WITHOUT BABY) - STUDIO & ONLINE LIVE

In personal training we can specifically address your needs, create a training programme tailored to you and accompany you personally. Your baby is also welcome.

If you are interested, please send us an email with your preferred training times.