Pilates and yoga are beautiful ways to stay connected, strong, and supported throughout pregnancy. The below modifications are tools to help you move confidently and safely.
Your body is doing something incredible—and it deserves to be nurtured with care and intention. While our teachers are trained to offer you modifications in every class, these general guidelines can help you make safe and supportive choices during your pregnancy:
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Lying flat on your back after the first trimester.
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Prop yourself up with a bolster of a pregnancy wedge in reformer or move to side-lying or hands-and-knees position.
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Deep core work or crunches.
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Gentle pelvic tilts, breath-led core activation, supported movement from a four-point kneeling position.
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Lifting your pelvis about your heart (e.g. bridges or inversions).
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Forward folds and gentle, supported heart openers.
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Deep twists or strong spinal rotation.
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Open twists (away from the front leg), side-body stretches, seated gentle rotations.
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Balancing on one leg without support
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Use the barre, wall, or block to stay steady and grounded.
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Heated classes or breath-holding exercises.
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Stay cool, breathe deeply, and keep it calm and flowing.
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Overstretching.
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Focus on strength, support, and soft mobility.
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Reformer Fit
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Try some slower paced Sculpt classes or some juicy Reformer Yin.
Props are your power tools. Bolsters, blocks, wedges, and even the barre itself are here to support you—use them freely. Listen to your body, honour your energy, and remember that rest is just as powerful as movement. Be mindful of your body temperature and heart rate. Stay cool, sip water often, and take breaks when you need. Whether you’re on the mat or the reformer, feel free to set up near the door for a breeze or easy exit. And always know: child’s pose is a perfect place to be.
Every teacher here at Bende is trained to support you through your pregnancy and beyond. This is your space to move with ease, strength, and softness. We’ve got you. Once you have let your teachers know you are pregnant, we will add a discreet note to your account to remind us all of how far along you are, so every one of our team can support you. If you see a new face teaching you, it’s always a good idea to remind them before class too.
Once you’re cleared by your healthcare provider – usually around 6 weeks postpartum or 12 weeks for a c-section – we’re here to welcome you back with open arms. We encourage you to move slowly as you return and to avoid jumping back into it with too much intensity. Your body has just created a miracle, and we need to ensure it has time to recover safely.
Our classes will support you to rebuild your strength, reconnect with your core and pelvic floor, and give you a little space just for you.
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