Exercise after birth

A practical workshop to help you return to movement with confidence.

When is it safe to exercise after having a baby? What should you focus on first? Is your pelvic floor supposed to feel like this? And what actually is "core activation"?

If you've been wondering how to start moving again after birth, you're not alone. There is so much advice out there, and it can be difficult to know what your body really needs.

In this practical workshop, we'll help you understand what happens to your body during pregnancy and birth, how your core and pelvic floor work together, and how your breath can support both healing and strength.

Together we'll explore:

How the pelvic floor, diaphragm and deep core work as one system.
Why breathing matters more than you might think.
How to reconnect with your body after pregnancy and birth.
What kinds of movement are helpful in the early months—and how to know when you're ready for more.
Common questions around running, strength training, diastasis recti, C-section recovery and more.

You'll also be guided through a gentle movement practice where you'll experience how small, mindful movements can build strength, stability and confidence from the inside out.

There will be plenty of time to ask questions and receive practical guidance in a supportive and welcoming space.

Whether you gave birth a few weeks ago or several months (or even years) ago and feel unsure where to begin, this workshop will give you a strong foundation for moving forward.

The workshop is also a wonderful introduction to our mama baby yoga and mama baby strength at Studio Mā, where we continue this journey together over several weeks.

You'll be guided by Claudia Menger, therapeutic yoga teacher with a healthy obsession with all things core and pelvic floor during pregnancy and after birth.

We can't wait to welcome you.