Postnatal Baby Yoga

Postnatal Offerings

Supporting you on your journey through motherhood and providing a place where you feel heard, nurtured, and empowered.

Women’s Postnatal & Baby Yoga 0-6 Months

The early postnatal months can feel like a whirlwind — physically, emotionally, and spiritually. Yoga offers a gentle and grounding way to begin reconnecting with your body, your breath, and your sense of self in this new chapter of motherhood. The class is a nurturing space created especially for new mums in the first half-year after birth. With your baby by your side, we focus on you — your healing, your strength, and your emotional wellbeing — all at your own pace. While we include simple movements and songs to gently support your baby’s development, the heart of the class is on postnatal recovery, rest, and connection. Expect calming breathwork, gentle core and pelvic floor awareness, and time to stretch, release, and restore.These sessions are also a warm invitation to meet other new mums, share what’s real, and feel supported in a community that gets it. Come as you are — messy bun, no sleep, baby in tow — and be gently held, just as you are.

Postnatal & Baby Yoga 0-6 Months

Women’s Postnatal & Baby Yoga 6+ Months

As your baby grows and becomes more curious about the world, your postnatal journey continues too — evolving alongside them. The class is designed to support both of you as you move through this next stage together. These sessions blend mindful movement for you — focusing on core strength, pelvic floor health, and releasing tension — with playful, interactive elements for your baby. Expect gentle yoga sequences, songs, sensory play, and movements that encourage your little one’s natural development. This is a relaxed, welcoming space where babies can roll, crawl, explore, and interact, while you get the chance to stretch, breathe, and connect with other mums. Some weeks will be calm and restful, others full of giggles and energy — and all of it is completely okay. Come as you are — whether your baby wants to wriggle and roam or cuddle in close — and enjoy a session designed for both of you.

Women's Postnatal & Baby Yoga for 6 months and above

Closing the bones

A postnatal massage and ritual designed to heal a new mother  and to nurture  women through life  transitions. Rooted in many ancient cultures, the practice of rocking and wrapping the postnatal body aids healing, through physically assisting the organs and bones back to place, giving the sense of being held to aid mental and spiritual healing, this is a wonderful offering that ZenWoman believes all women should experience. This is a private practice that can be done in the safe space of your own home, or an alternative chosen location.

Closing the Bones Postnatal Massage Ritual

  • "Samantha helped me and my husband prepare for birth and gave me breathing techniques that helped keep me calm for when my birth didn’t go to plan and arrived 6 weeks early. Each session was filled with lots of information on the science behind birthing, breathing and visualising techniques and going through any doubts or worries we had about birthing. My husband was also heavily involved in every meeting we had. We would highly recommend hypnobirthing sessions with Sam."

    Lauren Grimson

  • "My wife and I are expecting our third child in February. I was really impressed with the course content from day one. As someone who was slightly unsure on what more we could learn, having already had two children, we are now more knowledgeable than ever before on the science behind birth and how the mind and body work together. Thanks to Sam we are now both confident we will have a positive birth. Practising everyday."

    David Bow

  • "Like any first time parents, we were a little apprehensive about what was to come - especially the birth. Knowing we aspired to have a natural and relaxed birthing experience, friends and family suggested hypnobirthing… Sam not only delivered the course in a fun and engaging way, but she instilled in us the confidence we need to know that we can do this. Her detailed yet simple approach equipped my husband and I with all the techniques as well as explaining the science behind them. We completed the course feeling calm and relaxed knowing we’d not only use these techniques during our birth, but during our everyday lives. We can’t thank her enough!"

    Jennifer Marie Jones

  • "I highly recommend Sam’s yoga classes. I started her class via zoom which were great as it helped me focus on exercise during lockdown and have a bit of “me time” in the midst of the madness. When classes were able to move to a hall I jumped at the chance to go to the classes and I’m so glad I did. Sam is very professional, her classes always have a focus and I always felt better after each one. With baby being born any time now I feel that the yoga moves she’s taught me will help me throughout labour as well as keeping me more mobile during the later stages of pregnancy."

    Amy Jones

  • "I would highly recommend all expectant mothers to attend Sam’s yoga sessions. You come away feeling so relaxed and it’s great to carve out that time for you and bump. I love the atmosphere in sessions and how we are encouraged to support each other and learn together as well as enjoy a good stretch and learn valuable breathing techniques for birth."

    Jessica Julius

  • "Sam is so supportive and has helped me so much during my pregnancy… Going through the different stages of labour, talking about calming techniques, the responsibility of partners, making informed decisions and giving us the confidence to do so. My partner is feeling much more at ease as Sam explained everything so brilliantly. Sam also extends her support outside these classes, so any advice needed about any news you might receive in your midwife appointments, Sam is there to send over evidence based facts and give you more info so you can make the decision that’s best for you confidently."

    Lucy Woodman

  • "It's so nice to have a local mixed yoga, relaxation, antenatal, supportive group and the chance to meet other expectant mums. Sam is very professional and enthusiastic. Definitely make the most of these classes!"

    Amy Chandler Taylor

  • "Absolutely fantastic! I only found out about Sam after giving birth which is a shame as I would have also attended the pregnancy yoga classes if I had known. My son and I attended the post natal yoga classes for about 5 months and they were brilliant! The classes were a perfect mixture of bonding time with my baby but also having a bit of time to focus on yourself. Would highly recommend!"

    Laura Ascough

Frequently Asked Questions

  • Postnatal yoga is a gentle form of yoga designed to help new mothers recover physically and emotionally after birth. It focuses on rebuilding core strength, improving posture, and promoting relaxation.

  • Baby yoga involves gentle movements, stretching, and bonding exercises that support a baby’s development while allowing parents to interact playfully with their little one.

  • You know your body, you can start when you feel ready to start. For some people this will be around 6 months, for others they start a few weeks after giving birth. ZenWoman is proud to create a calm and safe environment for new mum's who may just need to get out of the house. 

  • You can bring your baby along to baby yoga as soon as you feel ready. Please do be aware however that the younger the baby the more likely they are to sleep or feed through a session, so please manage your expectations. Sam will hold babies (as long as you are comfortable with this) so you can yoga if they are fussy.

  • Not at all! These classes are designed for all levels and are gentle enough for beginners.

  • Postnatal yoga can:

    • Strengthen the pelvic floor and abdominal muscles

    • Improve posture and relieve back pain

    • Ease tension in shoulders and neck from feeding/carrying baby

    • Support emotional well-being and reduce stress

  • Baby yoga helps:

    • Improve digestion and relieve colic

    • Support motor skill development

    • Strengthen the baby’s coordination and balance

    • Enhance bonding between parent and baby through touch and movement

  • Yes! Gentle movement, breathwork, and relaxation techniques can reduce stress hormones and improve mood, making it a helpful tool for emotional well-being.

  • Yes, but it’s important to rebuild strength gradually, focusing on deep core engagement rather than intense ab workouts.

    • All yoga equipment is provided

    • A blanket for your baby

    • A muslin cloth or toy for comfort

    • Water and any baby essentials (nappies, wipes)

  • Wear comfortable, stretchy clothing that allows easy movement. Babies can wear soft, comfortable clothing.

  • That’s completely normal! You’re encouraged to comfort, feed, or change your baby as needed. Classes are relaxed and flexible.

  • Closing the Bones is a traditional postpartum healing ritual practiced in various cultures, particularly in Mexico, Ecuador, and other parts of Central and South America. It involves wrapping the mother’s body, especially the hips, using fabric (such as a rebozo), combined with massage, warmth, and energy work to support postpartum recovery.

  • This ceremony is designed to:

    • Physically support the realignment of the body after childbirth

    • Emotionally provide a safe space for the mother to process her birth experience

    • Spiritually honor the transformation into motherhood

  • Any postpartum person can benefit, whether after a vaginal birth or C-section. It is also deeply supportive for those who have experienced miscarriage, stillbirth, or even previous births where closure and healing are needed.

  • Traditionally, it is done within the first 40 days postpartum, but it can be performed months or even years after childbirth for healing and closure.

  • No, it is a cultural and spiritual practice but is not tied to any specific religion. It can be adapted to fit the beliefs and preferences of the mother.

Yoga Instructor

I am a fully qualified and experienced yoga instructor, passionate about supporting women and families through pregnancy, postpartum, and beyond. With extensive training and a commitment to staying up to date with the latest research, I provide safe, nurturing, and empowering classes for every stage of the journey.