Pregnancy Yoga

Nourishing mind, body and soul, our pregnancy classes support, inform and empower women through pregnancy, towards a conscious and positive birth experience. Find out more about our Birthing Preparation and Hypnobirthing workshops.

Yoga for Pregnancy

In West Norwood / West Dulwich area

Ante-Natal Yoga plays a vital role in ensuring women are nurtured and well supported throughout pregnancy and childbirth. The practice of yoga also has a positive impact on the physical and mental development of the baby in utero.

Our ante-natal yoga classes provide a warm, supportive and nourishing environment to guide you safely through pregnancy (from 12 weeks onwards). The focus of these classes is to combine yoga for pregnancy and birth with ante-natal and childbirth education. The classes help to create an environment conducive for a healthy pregnancy, as well as empowering you to have a conscious and positive birth experience. They also provide a valuable opportunity to make connections with pregnant women from West Norwood, Dulwich, Streatham, Herne Hill, Crystal Palace and other neighbouring areas.

Pregnancy naturally inspires a connection to and curiosity with our bodies and yoga enhances this, taking us deeper into ourselves. All postures are designed to help you feel your best as your baby and you grow together. Giving birth requires energy and stamina so staying active during pregnancy is good preparation for labour. A regular yoga practice can reduce the length of time in labour and facilitate a smooth birth. 

Yoga teachers, childbirth educators and doulas, Alexa Dean and Vera Dubrovina both teach the classes with an open mind and open heart, creating an upbeat, nurturing and friendly atmosphere, with music and lots of warmth and good humour. Each class ends with a deep relaxation and a quiet moment to feel at peace with your growing baby, a cocoon of love and calm in our busy lives.

The Benefits
The benefits of a regular yoga practice are well documented and ante-natal yoga is widely recommended by health professionals to be one of the safest forms of exercise in pregnancy. Pregnancy naturally inspires a connection to and curiosity with our bodies and yoga enhances this, taking us deeper into ourselves. Regular yoga during early and mid pregnancy helps to: 

  • calm the nervous system 
  • keep your body toned, strong and supple 
  • relieve tension throughout the body 
  • improve posture for optimal fetal positioning
  • improve circulation 
  • give you space and time for self nurture and connection with your child 
  • alleviate ailments commonly experienced in pregnancy such as tiredness, back pain, sciatica and more 
  • improve sleep 
  • connect with the birthing muscles through yogic breathing 
  • build stamina in preparation for labour 
  • prepare for labour and reduce pain in labour
  • recover muscle tone after birth
  • positively impact on mental and physical development of baby 

Class Content
The classes are designed to help you feel your best as your baby and you grow together. You will learn: 

  • yogic postures and vinyasas (flow or sequence of postures) to build stamina and strength, tone muscles and loosen hips and pelvis 
  • yoga positions and movements to create comfort and space for you and your baby 
  • postural awareness through pregnancy and adjustments that need to be made as your pregnancy progresses
  • pelvic awareness and pelvic floor exercises to support you during pregnancy and labour
  • useful postures for labour and birth
  • spinal alignment 
  • yogic breathing techniques to help you stay grounded and calm during pregnancy and prepare for support during labour
  • breath awareness to calm the busy mind 
  • how to employ the breath to release fear, tension and negative thoughts 
  • visualisations and affirmations for pregnancy and birth

Please see tabs below for practical information on who should join, our introductory offer, bookings, access and more and click here for further advice if you are new to the Shala.

Join our Facebook Mums Group to connect with other local pre- and post-natal Mums in West Norwood, Dulwich, Herne Hill, Crystal Palace, Streatham and other nearby areas.

Pregnancy Workshops

We offer three pregnancy workshops, one of which is scheduled each month. These cover: Pregnancy Wellness, Hypnobirthing and Birth Preparation for Couples. Find out more by clicking on the buttons below.

Pregnancy Wellness Workshop Hypnobirthing Workshop Birth Preparation for Couples Workshop

Short Film of our Pregnancy Yoga Class

  • Hypnobirthing

    A workshop to learn Hypnobirthing techniques to allow you to experience the magic of birth, whilst remaining calm, alert and in control.See more.


Upcoming Classes

Wednesday, 10 Jun 2020

19:00 - 20:30

Alexa Dean

Wednesday, 17 Jun 2020

19:00 - 20:30

Alexa Dean

You can start yoga for pregnancy from 12 weeks right up until birth. 

We recommend scheduling all sessions at the time of purchasing an class pass to ensure you keep a place in the class. We strongly advise attending throughout the duration of your pregnancy to fully experience the benefits.

If a class is full, you can add your name to a waiting list; one or two spaces usually come free each week and an email will be sent to confirm your place. If you get a wait-list place and you are then unable to attend, please cancel online, then email us to reverse the cancellation charge (our 6-hour cancellation policy does not apply to places allocated from the wait list).

We are situated on the third floor and do not have a lift. If access could be an issue for you, please contact us to discuss.

  • The teachers are happy to offer advice on individual queries and concerns you may have, so if you would like to discuss any issues, please arrive 10 minutes early for class. 
  • If you are suffering/have suffered from a medical condition (including heart condition, chest pains, dizziness, high blood pressure) or a serious injury, it is essential you first consult your doctor before joining classes. Please then discuss this with us before booking so we can advise you.