When choosing which Pilates and Yoga series is for you, please think about your length of time post portumn and your physical ability. We have set out some rough guidelines below:

 

Heal Series: Forth trimester onwards- from 8 weeks or once you have had your check up until the videos dont feel challenging or as supportive to you.

 

Rebuild Series: When the heal series doesn't feel challenging or as supportive anymore, please move onto the rebuild series videos.

 

Thrive Series: When the rebuild series doesn't feel as challenging or as supportive to your stage of recovery please move onto the thrive series.

 

You may find that you can still benefit from all of the series and we encourage you to do the heal and rebuild series as a foundation to ensure that are prepared for the thrive series videos.

 

You may also find that throughout your monthly cycle (once its back), as your energy fluctuates, you may prefer different series which is another reason why we have provided recorded content for you to revisit and acces in you own time.

 

All of the other series are for everyone regardless of your recovery stage.

If you have any questions please contact us.

 

Disclaimer:

If you have any concerns or questions about your health, you should always consult with a health-care professional.


If you are pregnant please confirm with your doctor or midwife that you have been cleared for exercise and only do what feels right for you on the day. If you have just had a baby, please make sure you have your doctor or midwife 8 week check signed off before taking part in Fly Mama movement classes.


Anyone taking part in a Fly Mama class does so at their own risk. Fly Mama does not accept any responsibility for any individual who may be participating in a Fly Mama class and we recommend you listen to your own body and only do the movements that feel comfortable. Please ensure you have a comfortable and safe space around you when participating in any of the Fly Mama classes.  Please refer to the video on ‘Creating your Zen Den’.

 

Our Heal series is for mamas during and after the 4th trimester from 6-8 weeks post-natal once completing and passing their health check to drive/exercise etc. 


These gentle Hatha Yoga classes focus on nourishing new mamas, encouraging ‘me time’ early on and connection with your post-partum body and mind. A big focus is on relaxing the nervous system and aiding relaxation and healing.

 


Classes consist of slow mindful movement, nourishing breathing exercises and education around the demands of pregnancy on the pelvic floor and core muscle groups during pregnancy and the recovery process of these muscle groups.

 

Like all our classes this is not to replace 121 medical advice and if you have any individual concerns please contact your local health care provider or Kelly for a 121 session. 

 

Heal Pilates is an active approach to healing your body. Primarily aimed at mums in their 4th trimester but can be used at any stage postnatally particularly if  you are recovering from surgery, injury, in pain or your body and pelvic floor is feeling tight or heavy.  You may even find this is a practice that you pick to do when your energy is low. 


Michelle focuses on connecting your breath, diaphragm ribs with your abdomen and pelvic floor with relaxation techniques. She also talks about the practical sides to healing and how our everyday movement, lifting our little ones and positive changes to our posture can promote healing and reduce stresses that may cause pain.


Like all our classes this is not to replace 121 medical advice and if you have any individual concerns please contact your local health care provider or Michelle for a 121 session. 

 

Our rebuild yoga series is for mamas who have completed our heal series and are ready to build on the movement and strength concepts that we cover in the early stages postpartum. 


We continue to build strength in key areas  including our core (front, back and sides), pelvic floor, standing balance, legs and upper body.

 

We will give you options to all of the postures and encourage you to listen to your body and take it at your own pace with our guidance. 

 

So here we start to rebuild our strength. Your body has been through a lot so do not underestimate how long it takes to heal. However, when you are ready (and everyone is different), I would suggest a minimum of 6 weeks postnatal but you may be many months further down the line you can start working on some strengthening sessions. This is low level standing, mat based work requiring little to no equipment. 


The focus will be on the correct engagement pattern of the muscles starting with your pelvic floor activation and core. We work from strengthening your body from the inside out. Focus is around the main muscle groups of the glutei and deep tummy muscles but will involve more of an all over movement and strengthening session.

 

Our thrive yoga series is for mamas that have completed our rebuild series and feel ready to increase the intensity of their yoga practice. 


In this series we continue to build strength and flexibility and explore more advanced yoga postures. 


Fun, as always, is weaved through this series with the focus on celebrating and enjoying our bodies.

Mums it is time to THRIVE… lets have fun and start to work that little bit harder, we will aim to really test your balance, get your heart rate up a little whilst keeping the work out functional. Combining the principles learnt in the heal and rebuild series and putting them into practice with a more challenging work out. 


No matter what your previous level of fitness or experience this is starting to get us to move a little faster whilst remaining controlled, mindful and strong but most importantly lets have fun with it and get ready for whatever life throws at us. Whether you want to get back to running, tennis, jumping on the trampoline with the kids or lose the baby weight this series is about setting you up for success.

 

Do any of the following resonate with you?

I went for my 6 week GP check up but they didnt do a physical examination. 


When can I start running? 


Should / how do I massage my c-section scar?

 

Sex is painful.


I leak a little when I sneeze, is that normal? 


My back hurts when I pick up my baby.


I have pins and needles in my hands and am struggling to put weight on them.

 

My pelvic area feels heavy and uncomfortable.  


My wrist and thumb hurts when I pick up my baby.  


Michelle is a women's health physiotherapist and passionate about empowering women with understanding their bodies and how they are healing. Michelle will be doing live Q&A sessions as well as recorded education sessions covering a range of topics. Feel free to request a topic or join in with the live Q&As.

 

 

Our brain literally changes during pregnancy. We are wired to think about our babies and focus our attention on them to aid our bonding and protective nature. 


This process is incredible and is for good reason. It also explains why it might sometimes be hard to switch off and relax. Tired and wired is a phrase that comes to mind when I think about those time. 


This is vital in order for us to heal, rebuild and thrive.


In this class, I guide you through some beautiful breathing techniques to help you relax your nervous system as well as guide you through some relaxing guided visualisations. 


You will be able to practice these tools yourself to aid relaxation and sleep following the class. 

Our meditation series is all about nourishing your mental and emotional health. 


These sessions will help you to catch your breath and create some breathing space within your busy day. 


Meditation reduces anxiety and stress...who doesn't need that! 


 Meditation has also been shown to increase positivity, self-awareness, concentration, productivity, kindness, compassion.


Classes will include guided breathing exercise, guided visualisation, affirmations, mantras and poems.

In this series we take time out to think and to reflect. We step off the ever speeding treadmill of motherhood and press pause on our ‘to-do’ list to literally stop and think.


How often do we give ourselves time to do this? How often do we keep going and going until we are burnt out or in a negative and irritable mood from lack of space to think?


In this series we will explore topics such as the motherload, self value, meeting our own needs, gratitude and ways to weave in acts of kindness towards ourselves each day. 


These sessions are short and sweet and always start with some grounding breathing. 


They are powerful and can really help to improve your sense of connection with yourself and others.

Have you ever found yourself asking the questions:Who am I am? Is this really what I thought it would be? Am I doing a good job? How do I balance being a good mother and a successful women?


If you have, don’t worry, you are not alone.


In this series we dive into the journey of becoming a mother. We explore the many aspects of our lives that can be altered in this wonderful and life changing experience.


We discover language and research to help us begin to understand some of our deepest feelings and challenges that we face as we navigate our way through motherhood.


We  learn new ways to view, process and move through this incredible role.


This is truly life changing work. 


I can't wait to share it with you all.

 

In this series we'll be exploring and inspiring you to create your own zen den.


A space in your home to retreat, to reflect, to just be. It might be a pop up zen den or a more permanent space in your home and either is fantastic.


We will be exploring why this is important, how you can achieve it and the impact that honoring yourself in this way can have.


You are worth it mamas.

 

In these amazing sessions we will be gathering to sit shoulder to shoulder (well via zoom atm) to share, feel heard and seen and to support one another.


You will be guided on different topics or simply given the chance to speak opening-without judgement, and air how you are feeling. 


How often do we get the chance to do this? Without the fear of over sharing, jugement and feeling alone as others maybe too afraid to share too?


These circles are going to be an opportunity to lean into each other, to let go and to feel a part of a sisterhood like no other. 


Women need women.


And now more than ever we need to stick together.


We can’t wait to sit in circle with you ladies.

The focus of our Pregnancy Yoga classes are to provide a safe space for you to learn, strengthen, relax and meet other mamas.

 

Throughout are Pregnancy Yoga classes,  our qualified Pre and Post Natal Yoga Teacher Kelly will weave information about the ways in which your physical body is adapting and changing during your pregnancy. 


Kelly will teach you postures that can help you to stabilise and activate the muscles around your pelvis, back, groin and legs as well as postures to aid relaxation in these same areas and help ease any aches and pains across the body too. 


Kelly will talk about the hormones that are released during pregnancy and the role that they play.


Kelly will also teach you various different breathing techniques that can help you to reduce nausea, aid sleep and when the time comes to birth your baby, can help you to find ease during serges.


Pregnancy Yoga is an opportunity to connect with your ever changing body and your growing baby.


It is the ideal way to welcome some feminine rituals, celebrate your beautiful and amazing bodies and to bond with your baby.


For this class, have lots of cushions,  a blanket or two, a belt or dressing gown fabric belt, (yoga blocks and a bolster if you have them) and either a birthing ball (stability ball) or a stable chair. 


Disclaimer:

You are welcome at any stage of pregnancy as long as you have been cleared to exericse by your doctor.

The aims of this class is to give pregnant women an overview of mobility, postural exercises and relaxation techniques to help during pregnancy.

Please note this is a generic program where you will be given a few options to help you work within your own limits. However, every women’s pregnancy is unique to them and you must work within your own comfort levels.

 

If you are in pain or have any medical conditions you are concerned about please follow the advice and guidance of your medical team and seek assessment from your midwife, physiotherapist or doctor.

 

 

Pregnancy pilates class with our women’s health physio Michelle focuses on relaxation and activation of your lower back, pelvic floor, tummy and groin muscles and improving your standing and sitting posture during pregnancy.


This class is aimed to help pregnant women understand how everyday movements can be modified to help promote health and fitness during pregnancy. As well as showing some gentle mobility and stretching that can help to relieve pregnancy related aches and pains.


This class can be done in the comfort of your own home, all you need is a little space and firm chair. If you have a birthing ball Michelle will show you some things you can do with it but don’t worry if you haven’t got one.


Disclaimer:

You are welcome at any stage of pregnancy as long as you have been cleared to exericse by your doctor.

The aims of this class is to give pregnant women an overview of mobility, postural exercises and relaxation techniques to help during pregnancy. Please note this is a generic program where you will be given a few options to help you work within your own limits.

 

However, every women’s pregnancy is unique to them and you must work within your own comfort levels. If you are in pain or have any medical conditions you are concerned about please follow the advice and guidance of your medical team and seek assessment from your midwife, physiotherapist or doctor.