Postnatal Yoga

Balancing your new life

Back in shape after birth

Sign up for YogaYoga Schedule

Postnatal Yoga

You are welcome to postnatal yoga from 6 weeks after birth. We combine soft yogaposes, strengthening exercises, breathing techniques, meditation and deep relaxation. We pay special attention to the spine, pelvic floor and pelvic area. Postnatal yoga means real me-time. Feel welcome to try a class!

Postnatal Yoga:

  • Improves physical health, recovery, posture and mobility after birth.
  • Supports and strengthens core and pelvic floor muscles in a safe way.
  • Boosts physical and mental inner power, trust and intuition as a (new) mother.
  • Helps you to feel your own needs
  • Relaxes the body and mind, and helps to take good care of yourself.
  • Creates space for questions and sharing among mums
  • Allows you to meet other (new) moms!

What do we do in class?

During late pregnancy your body creates maximum space for your baby. After your baby has been born you want your body to close, heal and gently recover. At studio Vandaan we therefore offer specific postnatal yoga: yoga classes that are suitable for new moms from 6 weeks after birth, and until you feel ready to move on. These soft yoga classes pay attention to any issues that may play a role in your postnatal body; from diastasis, pelvic issues, lower back pain, to stiffness in your shoulders and so forth.

We cannot stress this enough: be gentle, patient and take things slow! Your future body will thank you big time. Focus on healing the inside and the outside will follow. In our postnatal classes we therefore focus on two important things: stabilising the pelvis and closing the body from the inside out. This means we take time to breathe, feel the pelvis and bring it back to a neutral stance and work on posture to align the spine. Slow steady breathing helps to close the ribs, belly (diastasis) and pelvic floor muscles. We focus on gentle exercises that feel very powerful and supporting after giving birth and will help you, with time, to safely return to your regular yoga or sports practice.

During our classes, which last for 75 min, we practice yogaposes and movements that rebuild your core strength in a safe way and from the inside out and practice breathing techniques for a relaxed mother’s mind. Moreover, an important part of class is the sharing of experiences with other moms as well as a well deserved, deep end relaxation.

You can sign up for a discounted trial class and reserve your spot in one of our classes through our hybrid Yoga Schedule.

A good start after birth? 

Good Start-Package

1 hr private yoga class at home with your favouriete teacher + 3 Postnatal yoga classes for  € 110,00

Rather a private postnatal yoga class?

Do you experience specific pelvic pain or pelvic (floor) issues or is this time mentally quite challenging for you? In these situations a private class can help you to supported and stay safe after birth. We offer classes in English in Dutch with any of our loving teachers.

Price: 65,00 for 1 hr. Day and time are flexible.
Location: At your home in Utrecht-City, or in our studio.

For bookings: mail Danielle at info@studiovandaan.nl

(Re)Starting regular Yoga

After taking postnatal yoga classes for a while (how long this is, is very personal and very much depends on how you and your body feel and recover), you may feel ready to return to or start with taking regular yoga classes.

Please know that your body takes at least 9 months to a year to fully recover from 9 months of pregnancy and the birth of your baby. This experience is not to be taken lightly. To prevent any pelvic(floor) or back issues in the long run, we do recommend you, as a new mom, to take it slow and to consciously build up your yoga practice. When practicing regular yoga as a new mom, we recommend taking some general guidelines into account.

For regular yoga classes, our partner Yoga Moves is the right place to be. This beautiful studio offers many different types of yoga at different locations in Utrecht. We recommend to start your regular practice with the following types of yoga: Well-Women yoga, restorative yoga, hatha yoga, or slow flow yoga, then slowly building up tot the more Yang or active yoga forms such as Vinyasa or Ashtanga yoga. Yoga Moves Schedule.

When (re)starting regular yoga classes after your pregnancy, Yoga Moves offers a special discount. You can choose between a 10x class card for €99,- instead of €139,- with the code: VANDAAN2022, or 50% discount on your first month membership. Simply enter your promo code upon check out, or reach out to Yoga Moves via contact@yogamoves.nl for the special offer on your membership.