Pre Natal Yoga

Empower your body, mind & baby

The beauty of a yoga practice is that it is able to evolve to support you as you travel through different seasons of life. You will learn how to adapt your existing practice, or perhaps you’re new to yoga - that’s awesome too! Pregnancy is a great time to start yoga.

Pre-natal yoga provides you with the tools of breathe, movement, relaxation and visualisation. Empowering your body, mind and baby throughout your pregnancy, birth and beyond.

You should be at least 12 weeks pregnant before commencing this class.


Bookings are essential.


Our 75 minute pre-natal yoga classes now take place on Thursdays at 7.30pm.


This class has relocated from the surf club to our new, private home yoga studio at 78 Bassett Street, Mona Vale.


Pregnancy yoga classes are 75 minutes and run as a 5 week course. If you miss a week, you may do a ‘make up class’ .

When you have your baby, any remaining class credits are extended and you may use them for another class including mums n bubs, restore or beach yoga.

Download the Studio Bookings app, search Surfside Yoga and click ‘register’ to create a member profile.

*Please note our Unlimited Intro Pass is not valid for this class*


"Lou's pre-natal yoga classes are just wonderful - and the perfect blend of movement, rest, information and humour. I moved Heaven and Earth to be there each week, and was able to draw on the yoga practice and mindset during what was an amazing birth experience! We are now loving Lou's Mums n Bubs classes!'

Brit Sooby & Baby Dashiel

Benefits of Pre-natal Yoga

Pre-natal is one of our specialities at Surfside Yoga, and Lou draws on her own experiences of pregnancy in a positive way, so students feel supported, revived and upbeat.  Our classes may suit those who would prefer a more active style of pregnancy yoga, but this is always done in a safe and appropriate way and combined with therapeutic poses, breathing techniques, mantras, visualisations and relaxation. More restorative options are always provided if required. 

By attending a regular pre-natal yoga class, you carve out time in your week to tune in and connect with your baby, and your body. We cater for all levels - no previous yoga experience required – and for the more experienced yogis amongst you, we can also teach you how to modify your existing practice safely.

Pre-natal yoga combines breathing, movement,  relaxation and visualisation to prepare you both physically and mentally for the birth of your baby. The benefits of yoga during pregnancy and birth include:

  • Alleviates/prevents common aches and pains, eg tightness around the thoracic, heartburn, muscle cramps, fluid retention, shortness of breath

  • Alleviates back problems and sciatica

  • Improves posture

  • Improves circulation (reduces fluid retention) and helps to reduce blood pressure

  • Increases strength, stamina and flexibility

  • Energises the body and mind, helping to reduce fatigue

  • Beneficial for the nervous and hormonal systems

  • Improves balance and co-ordination

  • Deep toning of the birth muscles

  • Teaches Mums-to-be relaxation tools to help them stay present, calm, focused during labour

  • Empowers women to develop physical and mental strength for the challenges ahead .

At the beginning of each class, there is an opportunity to share any aches and pains you have been experiencing so the class can be tailored for whoever is in the room on that specific day.

Pre-natal yoga strengthens your body, improves your stamina and increases your flexibility. This ensures you are in the best possible shape for the challenges of labour and helps you to recover quickly after your baby has arrived. Towards the end of your pregnancy, yoga also encourages your baby to move into an optimal position for birth.

By learning how to breathe deeply and efficiently on the yoga mat, Mums experience that the breathe will come more naturally when they go into labour which in turn will help to keep the mind present and calm.

Meeting other Mums-to-be creates a sense of community, and the nurturing and supportive class environment helps women overcome any fear, anxiety, overwhelm or emotional challenges around the impending birth and motherhood. Guided relaxations and meditations are also used to release stress, tension and calm the nervous system.  Lou draws on her own feelings and experiences – both joyful and challenging - in a positive way, so students feel supported, revived and upbeat. Ultimately, our pre-natal yoga classes aim to help Mums-to-be feel physically and emotionally prepared for a positive birth experience.