Pregnancy and early parenthood can feel huge — your body’s changing, your days look different, you’re on the cusp of a major life shift. It can feel like the most exciting thing you’ll ever go through — yet also one of the most everyday, because so many of us experience it.
It’s this strange mix of the extraordinary and the ordinary. Each journey is unique, shaped by your own body, your own baby, and your own circumstances, but it’s also something that connects you to countless others who have walked the same path.
Pregnancy can be magical, exhausting, joyful, and overwhelming — often all in the same day — but one of the things that makes it easier is having people around you who get it. A place to show up exactly as you are — whether you’re buzzing with energy or running on two hours of sleep — and know you’ll be met with warmth, understanding, and space to move or rest as you need.
That’s what we try to offer at Sāmya.
Before you start: pre & post baby
If you’re pregnant and new to yoga (or even if you’ve been practising for years), it’s always worth checking in with your GP or midwife first. Every pregnancy is different, and they can give you the green light for movement. If you’re new to yoga, we do not recommend you join us until you’ve entered your second trimester.
If you’ve recently had a baby, we recommend getting sign-off from your GP at your postnatal check before returning to the mat. Even if you feel ready, your body has been through a huge shift and giving yourself time to heal is key. When you do come back, start gently and choose classes that allow for rest and gradual rebuilding.
We get so many questions from pregnant students — whether they’re brand new to yoga or have been practising for years — about what’s safe, what to skip, and how to adapt. It’s such an uncertain time, even for long-time students, because your body is changing so much. Things that once felt effortless can suddenly feel different, and postures you’ve done hundreds of times might need a modification. If you’re new to yoga and thinking of starting during pregnancy, you might simply be looking for a way to feel calmer, stay active, or connect more deeply with your changing body.
From talking to students in the studio, we know it can be hard to work out where to begin and what’s right for you. The truth is, it’s different for everyone — but there are some general guidelines that can help you move safely, feel comfortable, and get the most out of your practice during this chapter. These are the tips we share most often.
Prenatal yoga guide: safe pregnancy tips
- Let your teacher know you’re pregnant before class so they can offer modifications and keep an eye on you during class.
- Avoid pushing into your maximum stretch. The pregnancy hormone relaxin makes your joints and ligaments looser, so stick to about 80% of your usual range and focus on stability rather than stretch.
- Make friends with props. Blocks, bolsters, and blankets are great for support, creating more space for your bump, and making rest positions more comfortable.
- Take breaks in side-lying rest. Hugging a bolster or placing a cushion between your knees can help you relax fully.
- Stay cool, hydrated, and avoid working to exhaustion. Aim for about 70% of your maximum effort.
- Skip strong ab work like sit-ups or deep closed twists. Instead, build gentle deep-core strength with planks, side bends, or certain Pilates-style moves that work your obliques without straining your midline.
- Limit lying on your back for long periods. Short spells are fine, but if you feel dizzy or uncomfortable (especially after 20 weeks), roll to your side and use props to get comfortable.
- Widen your stance. Bring your feet wider than your hips in standing poses or forward folds to make room for your bump and support your balance.
- Use the wall for extra stability. Find a mat next to the wall so you can focus on alignment without worrying about tipping over.
- Choose open twists with your belly facing forward rather than rotating deeply across it.
- Include squats to strengthen your pelvic floor and legs. Both can be helpful for labour and recovery.
- Focus on breath and connection. Gentle breathing techniques can help calm the nervous system and deepen your connection to your baby.
- Listen to your body in inversions. Some pregnant students enjoy them, others avoid them. The key is whether it feels safe and right for you (and speaking with your teacher ahead of time).
Ways to practise with us at Sāmya
This stage of life isn’t just about keeping your body moving — it’s about having spaces where you can slow down, feel supported, and meet people who understand what you’re going through. At Sāmya, we’ve shaped our pregnancy and postnatal offerings to give you both the physical benefits of yoga and the emotional benefits of connection.
For pregnancy, our Saturday Prenatal Yoga class with Bex is a great place to start. It’s slower-paced, tailored for all trimesters, and gives you time to adapt each pose for your body. If you’d like more variety in your week while pregnant or postpartum, our Slow Flow classes are steady, mindful, and easily adapted for pregnancy.
We also run Bump + Flow, a mini retreat for parents-to-be, which blends gentle strengthening, restorative stretches, calming breathwork, and a sound bath — all followed by tea and cake.
If you’re in the early months of parenthood, you might enjoy Kin, our monthly Baby + Me workshop and family social. It’s part movement, part connection, and part exhale. The postnatal yoga class gives mothers and birthing parents space to stretch, rebuild strength, and take a breath for themselves — while co-parents, dads, and caregivers relax in our lounge with the babies. Afterwards, everyone comes together over tea, biscuits, and conversation.
Postnatal life can feel like a blur — joyful, exhausting, magical, and overwhelming all at once. It’s also a time when care often shifts entirely to the baby, leaving the parents’ own needs to the side. Kin is our way of making sure that support and connection extend to you, too. It’s a chance to move your body, share what’s on your mind, and be surrounded by people who understand the highs and lows of early parenthood.
Here’s a quick look at what’s on:
- Prenatal Yoga — Saturdays at 12:45pm with Bex. Book here
- Slow Flow — Sundays at 10:15am with Anna. Book here
- Slow Flow — Mondays at 7:00pm with Roberto. Book here
- Bump + Flow: A Mini Retreat for Parents-to-Be. See our next dates here
- Kin: A Baby + Me Workshop + Family Social (monthly). See our next dates here
Come as you are
Whether you’re early in your pregnancy, nearing your due date, or finding your feet with a newborn, you’re welcome here. Some days you’ll be ready to move; other days you might just want to rest and breathe. Both are enough.
We’ll have the mats, props, and tea ready — just bring yourself (and your bump or baby) and we’ll take care of the rest.
See our full class schedule here.
