https://www.firsttofourthyoga.co.uk/postnatal-pregnancy-yoga-blog daily 0.75 2026-03-11 https://www.firsttofourthyoga.co.uk/postnatal-pregnancy-yoga-blog/5-reasons-to-have-a-birth-doula-for-your-caesarean-c-section monthly 0.5 2026-03-11 https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/09a4336f-091c-46f0-b267-3752f4cff50d/unsplash-image-DilsWmfEoxQ.jpg Blog - 5 reasons to have a birth doula for your caesarean (c-section) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.firsttofourthyoga.co.uk/postnatal-pregnancy-yoga-blog/what-you-need-to-know-about-diastasis-recti-yts68 monthly 0.5 2026-03-11 https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1624787110187-4LXUFP3QP5JLGC72APFD/pregnancy+yoga-4.png Blog - Why you need to relax your pelvic floor for birth (& beyond!) https://www.firsttofourthyoga.co.uk/postnatal-pregnancy-yoga-blog/where-to-give-birth-in-south-west-london-your-options monthly 0.5 2026-02-25 https://www.firsttofourthyoga.co.uk/postnatal-pregnancy-yoga-blog/why-you-need-pregnancy-yoga monthly 0.5 2025-09-05 https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/4f76455f-ba59-46a4-9625-52b481ec41e7/Firsttofourth+-+Pregnancy+class+-+by+GolrizPhotography+25.jpg Blog - Why doing yoga in pregnancy won’t do the same for you as doing pregnancy yoga - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.firsttofourthyoga.co.uk/postnatal-pregnancy-yoga-blog/forward-leaning-inversions-preparing-your-body-for-birth monthly 0.5 2026-02-11 https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/a5a052a5-5e54-4ee6-ad6c-19df60c6ef79/E9A785A8-7474-4C96-BF5D-47A41A120AD1_1_201_a.jpg Blog - Forward Leaning Inversions: preparing your body for birth with biomechanics - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.firsttofourthyoga.co.uk/postnatal-pregnancy-yoga-blog/jaw-tension-why-it-matters-for-your-pelvic-floor-and-your-birth monthly 0.5 2024-03-17 https://www.firsttofourthyoga.co.uk/postnatal-pregnancy-yoga-blog/5-yoga-poses-for-back-pain monthly 0.5 2023-10-29 https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1698571789458-59SL1ASZNPFKLGCR5XBO/00D5DE12-AA52-454B-A515-FFED8C2BB455.jpg Blog - 5 yoga moves and stretches to relieve lower back pain https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1698571833060-Q9IJVSSITDKUKLQ4M72Q/6DC1AB2C-AA77-487B-85FF-F1E0C39D37A4.jpg Blog - 5 yoga moves and stretches to relieve lower back pain https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1698571923295-NQ691R7HQ0SDPNHO4KTR/5F898A97-54FC-474F-AF59-653F62ED0F65.jpg Blog - 5 yoga moves and stretches to relieve lower back pain https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1698572026187-TN1IE6B2ZMM1ATKGF0OW/8BA04DD5-7D48-4A22-953D-76595E3034E8.jpg Blog - 5 yoga moves and stretches to relieve lower back pain https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1698572055504-FYH90IO1ACIEGDOVJL4F/B0937347-F507-49F2-B1AD-A5A4486436FA.jpg Blog - 5 yoga moves and stretches to relieve lower back pain https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1698576889047-9W1TW3SVUCUEJ7TPAWBA/scrub%252Bfloor.jpg Blog - 5 yoga moves and stretches to relieve lower back pain https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1698576756381-3W6BM99YJCO7NRX7NO8B/back+stretch.jpg Blog - 5 yoga moves and stretches to relieve lower back pain https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/11f7c33d-48a3-41c1-9c64-8ae47cdff5c3/5D2F1F3D-0080-4EC3-82CF-E1DD2B7B04C0.jpg Blog - 5 yoga moves and stretches to relieve lower back pain - 4 - Dog at the wall / chair For a deeper stretch than the one above, or to make it easier to fit in a stretch into your daily life without coming onto all fours (hello, office!), this is great. Bonus, you also get a lovely stretch of the back of the legs too :-) Place hands against a wall, closed door, or hang on to a high-back chair or a high counter (i and step backwards until your upper body is sort of parallel with the floor. Keep your feet hip-width apart, or wider if you need more space for your bump. Try ‘untucking’ your pelvis/tailbone (it can be easier to do if you bend your knees a little) and sending the hips away from the wall. Enjoy for a few breaths, then walk back to the wall to come back up, and release with a whole body wobble. https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/be154ca9-afed-40ab-ac59-35501ce05166/B326652A-3053-4181-B20F-5FAABEF251FD.jpg Blog - 5 yoga moves and stretches to relieve lower back pain - 5 - Supported child’s pose Settle into child’s pose, using a chair + cushions or a birth ball to comfortably support your upper body and head. If pregnant, make plenty of space for your bump by taking knees apart. If you are in the early postnatal period, try to keep knees parallel. Try visualising ‘sending’ your breath to the achy parts - even if the breath cannot physically reach these areas, you might feel you can access a deeper, soothing breath this way. You can place a hand there for a breath or two to help with that focus. For extra relief, you could wrap a half-filled hot water bottle on your lower back using a long shawl. A lovely, soothing thing to do in early labour too, or when on your period. https://www.firsttofourthyoga.co.uk/postnatal-pregnancy-yoga-blog/mum-and-baby-nurture-why-a-mum-and-baby-yoga-class-dedicated-to-the-fourth-trimester monthly 0.5 2023-10-20 https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/752a314a-ada7-40a8-ab1c-1d46c18b8a30/Firsttofourth+-+mum+and+baby+-+by+GolrizPhotography+55.jpg Blog - Mum & Baby Nurture: why a mum and baby yoga class dedicated to the fourth trimester? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.firsttofourthyoga.co.uk/postnatal-pregnancy-yoga-blog/how-to-relax-your-pelvic-floor-for-birth-w9l5k monthly 0.5 2026-03-11 https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1687942286634-OQSHVSP7K126CLRAFLGR/0C086FDE-2661-47CA-B416-5D4CA3601A52.png Blog - 5 exercises to help release your tailbone for an easier birth, a healthy pelvic floor, and reduce tailbone pain https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1687942286996-M3T7T7289PDHHQODJS39/D7D24D65-CD73-4813-8CA9-0F1DA909F154.png Blog - 5 exercises to help release your tailbone for an easier birth, a healthy pelvic floor, and reduce tailbone pain https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1687943146574-CF4G9EBCYPE4ZMJVNJ7V/89306D63-01D3-42F7-8C2C-98390523F0F6.jpg Blog - 5 exercises to help release your tailbone for an easier birth, a healthy pelvic floor, and reduce tailbone pain https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1687942652676-RHJMF9L059DVA3AZ9JSB/B574D5B6-1184-47C5-80BB-E1E9A1427DC2.jpg Blog - 5 exercises to help release your tailbone for an easier birth, a healthy pelvic floor, and reduce tailbone pain https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1687942633883-QOX4O9YDZ69DBL50RBW8/1EB56E51-A4F1-4E80-8EB4-8063767CCB85.jpg Blog - 5 exercises to help release your tailbone for an easier birth, a healthy pelvic floor, and reduce tailbone pain https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/bc098aa1-7bde-4449-a06a-185f584848b5/82DD075E-E193-4926-87A8-09F609842A61.jpg Blog - 5 exercises to help release your tailbone for an easier birth, a healthy pelvic floor, and reduce tailbone pain - If it’s comfortable for you to lie on your back, happy baby pose is great to help stretch and release the pelvic floor. Try to lie with your sacrum (the flat part at the back of the pelvis) flat on the floor, to help untuck the tailbone. If that means you can’t reach out feet with your hands (which is absolutely fine!), then use a scarf or belt. You can also explore bringing only one leg up at a time. Breathe deeply, consciously releasing your jaw. https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/fb8b5b1a-d439-4467-acf9-98f0478d5196/2DF9A7C5-3F2F-47F3-98E8-285916BCE1A2.jpg Blog - 5 exercises to help release your tailbone for an easier birth, a healthy pelvic floor, and reduce tailbone pain - Come to this puppy pose / knee-chest position - a position that can actually be very useful during labour so great to practice. Starting with shins parallel, tap one foot out and away, then back to centre, then repeat with the other leg, alternating sides. If comfortable, you can stay for a couple of breaths in the ‘toe out’ position, or even with both legs out at the same time. Try wagging your tail in that position, then wagging again with both legs back to parallel to fully release. https://www.firsttofourthyoga.co.uk/postnatal-pregnancy-yoga-blog/heatwaves-amp-hot-summers-cooling-tips-for-pregnancy-amp-beyond monthly 0.5 2023-06-09 https://www.firsttofourthyoga.co.uk/postnatal-pregnancy-yoga-blog/3-steps-to-caesarean-birth-recovery monthly 0.5 2024-01-22 https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/e2a5de98-c67a-4354-a50c-1a15945867b0/9F112F47-433A-4570-9248-160B538751BD.jpg Blog - 3 steps to caesarean birth recovery - Step 1: Reconnecting with the lower belly This might sound ‘fluffy’ or ‘woowoo’ but it’s not. Recovery truly starts here. You cannot aim to rebuild strength in your core/abdominals without using the breath (see below), and you cannot breathe fully (and find the full support of the breath for your movement) if you don’t reconnect with the lower area of your belly first. Yet for a lot of women, daring to truly reconnect with the site of their baby’s birth, and befriending their scar can be difficult. If that’s you, start gently. Place your hands on your lower belly, fingertips near or on your scar and bring your (loving) attention there. When you feel ready, ‘send’ your breath into your scar, nourishing it with your breath, without pushing. Massaging your scar (once it has healed, about 6 weeks after birth) is a great way to truly reconnect with the site of your baby’s birth, and hugely beneficial to support healing of scar tissue healing, and reduce the risk of adhesions. Start massaging the area above and below the scar, before moving on to massaging the scar itself. https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/ea784560-d927-4111-bb9f-f91af84dac84/B874980B-B221-4BEE-8155-63B1ADD0C2DB.jpg Blog - 3 steps to caesarean birth recovery - Step 2: Diaphragmatic breathing Full functional breathing form the basis of all recovery exercises (and daily functional movement like lifting, holding, bending etc). And the fact is that most of us don’t breathe well at all! Yes we do get enough oxygen in our lungs to survive (!) but more often than not, our breathing is shallow or uncoordinated, and doesn’t create the movement and engagement of our whole core (your abs, but also your diaphragm, your pelvic floor and your back muscles) that it should. Learning to let your ribcage and belly expand as you breathe in, and ‘float down’ as you exhale will retrain your deep core muscles to engage and help you rebuild that strength safely and effectively. And the beauty is, you can do this ‘core’ exercise as soon as your baby has arrived, regardless of the type of birth you had. https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/28858e1f-2f25-4427-834a-f52b320fe39a/BE8973B4-A14F-4858-A8D9-5AB7D2AF8CD1.jpg Blog - 3 steps to caesarean birth recovery - Step 3: Progressive movements with breath to rebuild lower core strength 3 - Calf & foot stretch Another close relationship that might seem strange and yet true! Any tightening in the calves, legs, feet (and buttocks too) will automatically tense and tighten the pelvic floor! And unfortunately, we tend to clench these a lot, especially when stressed, in challenging situations (such as labour & birth!) or simply by being too stationary (spending most of our days sitting at a desk, for example). Taking regular leg and foot stretches helps reduce the build up of tension, which will in turn make it easier to release the pelvic floor. These stretches are also fantastic to alleviate leg cramps and sciatica, so common in pregnancy, and prevent your arches from collapsing. From an all fours positions, extend one leg back, tuck the toes under and press the heel gently away from the body. Then untuck the toes, rest the top of the foot on the floor, and shake/wobble your leg from foot to buttock as if your were a rag doll. Repeat a few times on each side. https://www.firsttofourthyoga.co.uk/postnatal-pregnancy-yoga-blog/best-positions-for-birth monthly 0.5 2026-03-03 https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/99b36839-c45f-4fc8-a65c-dac43afc6d95/yoga+birth+course+product.jpg Blog - The best positions for labour and birth: 5 need-to-know tips - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1641575814040-RNJ8J99CJ2SQTYRFGYXU/A76D1EA2-E695-4527-8F76-8D83C5D99655.png Blog - The best positions for labour and birth: 5 need-to-know tips https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1641575803826-YSUV2BM4D47CUMBQEHY6/5CA818B7-3048-479E-9ECE-C5BC6ABAD69A.png Blog - The best positions for labour and birth: 5 need-to-know tips https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1641575823254-JME45UQ84DH5BBRAUPGL/8C2AB233-6C55-48DE-B1A7-02E6F41A2FCB.png Blog - The best positions for labour and birth: 5 need-to-know tips https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1641575822831-R3LU9MB3WE08W3GQ28T6/B6770A63-77B4-4F66-8EE3-0F40AD89D5E3.png Blog - The best positions for labour and birth: 5 need-to-know tips https://www.firsttofourthyoga.co.uk/postnatal-pregnancy-yoga-blog/resting-positions-for-labour monthly 0.5 2023-09-13 https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1633104882885-AM4B720YPD2PBARGT6YX/active-birth-positions.png Blog - 3 resting positions for labour (and why you need them) - 1 - Ladder pose Stand a short distance from a wall (or closed door, or fixed shelves), feet at least hip-width apart, toes turned out. Fold your forearms on the wall and rest your forehead on your arms, helping you feel unobserved and centred. Let the wall take as much of your weight as possible. You can let your hips sway side to side, or find stillness. A partner can hold your ankles or swoop their hands down your shoulders and back. https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1633105221929-1ZSHHT770HGNHEZN0DWJ/F3809368-19F5-47FF-9C3C-857F6EDCAE07.jpg Blog - 3 resting positions for labour (and why you need them) - 2 - Supported child’s pose From a kneeling position, take the knees as apart as you need to make space for your bump. Rest your chest and arms/head against your birthing ball. This can also be a chair, the edge of the sofa, bed or birthing pool, or your partner’s lap. Like the above, this position still works with gravity, is forward leaning and opens the top of the pelvis, which is optimum during the first stage of labour. This is also a very comfortable position to release lower back pain in pregnancy! In hot weather / if feeling hot, you can place a cool towel over your neck, or a little ice pack wrapped in a cloth between the ball and your chest. https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1633105685123-2HP9V9DW075YNJ3XIUX0/yoga-birth-positions.png Blog - 3 resting positions for labour (and why you need them) - 3 - Side lying 3 - Calf & foot stretch Another close relationship that might seem strange and yet true! Any tightening in the calves, legs, feet (and buttocks too) will automatically tense and tighten the pelvic floor! And unfortunately, we tend to clench these a lot, especially when stressed, in challenging situations (such as labour & birth!) or simply by being too stationary (spending most of our days sitting at a desk, for example). Taking regular leg and foot stretches helps reduce the build up of tension, which will in turn make it easier to release the pelvic floor. These stretches are also fantastic to alleviate leg cramps and sciatica, so common in pregnancy, and prevent your arches from collapsing. From an all fours positions, extend one leg back, tuck the toes under and press the heel gently away from the body. Then untuck the toes, rest the top of the foot on the floor, and shake/wobble your leg from foot to buttock as if your were a rag doll. Repeat a few times on each side. https://www.firsttofourthyoga.co.uk/postnatal-pregnancy-yoga-blog/how-to-tone-pelvic-floor-after-birth monthly 0.5 2022-10-05 https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1625986609183-68CPUZ7H2PWK1QA4F8YH/pelvic+floor+after+birth.jpg Blog - How to heal and strengthen your pelvic floor after birth - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.firsttofourthyoga.co.uk/postnatal-pregnancy-yoga-blog/get-baby-in-optimal-position-for-birth monthly 0.5 2026-03-06 https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1625215920413-CVVMPD7X04KCRKN8MUZK/DD56E295-1BFC-464B-807E-3568DE5D0D19_1_201_a.jpeg Blog - How to encourage your baby into an optimal position for birth - ‘Scrub the floor’ stretch From an all fours positions, slide one arm forward along the floor, letting your chest release down, and sending your sit-bones towards the back of the room. This stretch makes more space in the chest, and gently stretches the ligaments of the pelvis as well as the perineum. Stay for a few breaths then change sides. You can also flow the arm up towards the ceiling into a gentle open twist and flow back down to the floor in front of you. https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1625216342378-5OH18CP90U9EZQRRVLRY/5732D6D1-9408-4733-A93B-A12DB75070E2_1_201_a.jpeg Blog - How to encourage your baby into an optimal position for birth - Hula Hoop stretch Another good stretch to release tension in the torso and hips, release the back and encourage deeper breathing. From an all fours positions, imagine there is a hula hoop around your torso/waist, then in turns round and release your torso as if you wanted to make the hoop go around. Keep the elbows and hips soft and move slowly with the breath. Then hula in the other direction. https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1625217697698-WDKHEXJ5MJAP9HMENV96/4248AF4A-5203-43D3-B9A6-626C94054F07_1_201_a.jpeg Blog - How to encourage your baby into an optimal position for birth - Forward Leaning Supported Rest 3 - Calf & foot stretch Another close relationship that might seem strange and yet true! Any tightening in the calves, legs, feet (and buttocks too) will automatically tense and tighten the pelvic floor! And unfortunately, we tend to clench these a lot, especially when stressed, in challenging situations (such as labour & birth!) or simply by being too stationary (spending most of our days sitting at a desk, for example). Taking regular leg and foot stretches helps reduce the build up of tension, which will in turn make it easier to release the pelvic floor. These stretches are also fantastic to alleviate leg cramps and sciatica, so common in pregnancy, and prevent your arches from collapsing. From an all fours positions, extend one leg back, tuck the toes under and press the heel gently away from the body. Then untuck the toes, rest the top of the foot on the floor, and shake/wobble your leg from foot to buttock as if your were a rag doll. Repeat a few times on each side. https://www.firsttofourthyoga.co.uk/postnatal-pregnancy-yoga-blog/how-to-relax-your-pelvic-floor-for-birth monthly 0.5 2022-10-05 https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1624791321110-42DVG4R10UZDO95WANBG/pregnancy%2Byoga-4.jpg Blog - How to relax your pelvic floor for birth (& beyond) - 1 - Pelvic circles with visualisation & physical feedback Sit cross-legged on a flat cushion or folded blanket and gently manually roll your inner thighs in and down. Circle your upper body slowly round and round in small circles while keeping your sit bones on the ground. Visualise your pelvic floor releasing down and out into the cushion/blanket, maybe feeling a slight pressure of the pelvic floor against the surface of the prop. You are not trying to push down, only release. https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1624790868688-1N4JE5AS5PLEEYZJOB9H/blog+banner+2.png Blog - How to relax your pelvic floor for birth (& beyond) - 2 - Deep sighs with soft jaw There is a close relationship between the jaw & throat and the pelvic floor, so relaxing the former directly help soften and relax the latter! This is one of the reasons high pitch screaming is not helpful in labour & birth as it actually tightens your pelvic floor! Start by lifting your pelvic floor with a short inhale, then release it down as your slowly exhale with a deep sigh or deep ‘ahhhh’ sound, letting your lower jaw release down too. Gently wobble the jaw to release all holding before repeating. You can combine this exercise with the one above, or while resting in extended child’s pose, keeping your tailbone up, stretching your perineum tissues. https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1624792832941-Y62GHA8YEUVVZXQ9M8NY/5FA3516D-5BFA-4BC4-B68F-5C81D30B85B6_1_201_a.jpeg Blog - How to relax your pelvic floor for birth (& beyond) - Make it stand out 3 - Calf, foot & buttock stretch & release Another close relationship that might seem strange and yet true! Any tightening in the calves, legs, feet (and buttocks too) will automatically tense and tighten the pelvic floor! And unfortunately, we tend to clench these a lot, especially when stressed, in challenging situations (such as labour & birth!) or simply by being too stationary (spending most of our days sitting at a desk, for example). Taking regular leg and foot stretches, and hip circles with ‘soft buttocks’ helps reduce the build up of tension, which will in turn make it easier to release the pelvic floor. These movements and stretches are also fantastic to alleviate leg cramps and sciatica, so common in pregnancy, and prevent your arches from collapsing. From an all fours positions, extend one leg back, tuck the toes under and press the heel gently away from the body. Then untuck the toes, rest the top of the foot on the floor, and shake/wobble your leg from foot to buttock as if your leg was overcooked spaghetti. Repeat a few times on each side. https://www.firsttofourthyoga.co.uk/postnatal-pregnancy-yoga-blog/what-you-need-to-know-about-diastasis-recti monthly 0.5 2024-07-11 https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1618062122088-P0LMQ48EF8K2BMQSVQIO/postnatal+recovery+near+me+diastasic+recti.jpg Blog - What you need to know about diastasis recti https://www.firsttofourthyoga.co.uk/postnatal-pregnancy-yoga-blog/why-and-how-to-use-a-birthing-ball-in-pregnancy monthly 0.5 2026-03-03 https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1615132310558-5NO00THLAAB90RVC97HS/Richmond+pregnancy+yoga+birthing+ball.jpg Blog - Why and how to use a birth ball in pregnancy? https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1614790435199-003MCW6CAPKRQIABAP69/ball%2B2.jpg Blog - Why and how to use a birth ball in pregnancy? - Pelvic circles & spirals Simply roll your hips to draw circles on the ball, one way then the other. You can start with small circles then make them bigger and bigger like a spiral and back to small. Take your arms out to side for better balance if needed (and it feels joyful too!) https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1614790732003-CYUVEEEOJE5X5GQXEEWG/ball%2Bfigures%2Bof%2B8.jpg Blog - Why and how to use a birth ball in pregnancy? - Bouncing circles Gentle bounce on the ball while describing a small circle as above, again going one way then the other. https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1614790868291-2PGXWWG083TAE14KCEC8/ball%2Bwarrior%2B2.jpg Blog - Why and how to use a birth ball in pregnancy? - Warrior 2 A ball is a great way to access the grounding feeling and strengthening of Warrior 2 right till the end of your pregnancy (without bearing the weight of your bump) and/or while keeping a shorter stance (if you have any sort of pelvic pain). Ensure both feet are fully grounded on the floor. https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1614791305554-4CPEQHE2EE51H4NR6W44/ball%2Bwarrior%2B2%2Bextended.jpg Blog - Why and how to use a birth ball in pregnancy? - Extended side stretch From Warrior 2, enjoy this side stretch (bend the arm at the elbow if you have high blood pressure) to find more space to breathe, stretch the abdominals and relieve tension in the back! https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1614791500081-1SEY34JEPGW3BIS868OF/ball%2Bextended%2Bchest.jpg Blog - Why and how to use a birth ball in pregnancy? - Extended child’s pose Kneeling on the floor, knees apart to make space for your bump, reach your arms over the ball to enjoy a back stretch. You can roll the ball side to side a little for a little swaying movement, then roll it closer to you and rest your head on folded arms for a comfortable rest. https://www.firsttofourthyoga.co.uk/postnatal-pregnancy-yoga-blog/yoga-during-pregnancy-anxiety monthly 0.5 2026-03-03 https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1607359006552-ACZVDOJVCUE6QQOZGMOR/Yoga+during+pregnancy+anxiety+Richmond.png Blog - Pregnancy anxiety - can yoga during pregnancy really help? https://www.firsttofourthyoga.co.uk/postnatal-pregnancy-yoga-blog/how-to-deal-with-contractions-5-pregnancy-yoga-tools monthly 0.5 2026-03-03 https://www.firsttofourthyoga.co.uk/postnatal-pregnancy-yoga-blog/can-you-do-yoga-in-early-pregnancy monthly 0.5 2026-03-03 https://www.firsttofourthyoga.co.uk/postnatal-pregnancy-yoga-blog/can-you-sleep-on-your-back-while-pregnant monthly 0.5 2025-11-07 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https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/cb0a4002-491f-4b4c-b815-12b846016c12/theaandme.jpg https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1c7e4333-1770-4c5e-bdea-4412add213c7/Firsttofourth+-+Pregnancy+class+-+by+GolrizPhotography+39.jpg https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1594510684224-BME9WZ2AM6FATR1G22ZY/pelvic+pain.png https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1616941600599-O8XD6INTEI4MSJYRNV3H/First+to+Fourth+online+pregnancy+yoga+.png Home - On-demand online pregnancy yoga & online postpartum recovery yoga Access supportive movement, breathwork, education and guided rest anywhere and anytime, with unlimited access. Explore 2 online libraries of recorded classes and workshops at your own pace, or complement with the bespoke support of one-to-one sessions. https://www.firsttofourthyoga.co.uk/pregnancy-yoga-richmond-kew daily 0.75 2026-02-12 https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/2cbf8b3a-e3e3-44cc-848a-e2613f083fb4/small+size+-+breath+-+Firsttofourth+-+Pregnancy+class+-+by+GolrizPhotography+7.jpg Pregnancy Yoga in Richmond & Kew https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/88a0de39-b9f0-4ec7-89c4-5b850cace174/Firsttofourth+-+Pregnancy+class+-+by+GolrizPhotography+33.jpg https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/32786432-fecd-47d6-98bd-ea5f9d357985/Firsttofourth+-+Pregnancy+class+-+by+GolrizPhotography+19.jpg https://www.firsttofourthyoga.co.uk/postnatal-yoga-richmond-kew daily 0.75 2026-03-25 https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/f9b4018f-ba26-49e5-850e-62549d8f69c5/flying+babies+-+new+try.jpg Postnatal & baby offerings https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/4f6e6e4d-5fd1-4ba2-9e79-21147c33e05b/Firsttofourth+-+mum+and+baby+-+by+GolrizPhotography+56.jpg Postnatal & baby offerings https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/752a314a-ada7-40a8-ab1c-1d46c18b8a30/Firsttofourth+-+mum+and+baby+-+by+GolrizPhotography+55.jpg Postnatal & baby offerings https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1627984311063-XTLI469CAQ0348P87AN8/Mum%2Band%2Bbaby%2Byoga%2Bnear%2Bme https://www.firsttofourthyoga.co.uk/terms-and-conditions-yoga-surrey daily 0.75 2023-12-12 https://www.firsttofourthyoga.co.uk/cookie-policy-yoga-surrey daily 0.75 2020-07-15 https://www.firsttofourthyoga.co.uk/pelvic-floor-in-pregnancy daily 0.75 2023-03-24 https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1592844394861-WMUSEM2DSWOIRJ9IRPFP/photo.jpg https://www.firsttofourthyoga.co.uk/online-postnatal-yoga-course1 daily 0.75 2022-01-06 https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1593983220034-S378G11G7URM8Y7YZ78Z/1234.jpg Online Postnatal Yoga Course - “Amelie’s classes have been a godsend. A moment to pause, stretch & reset in the madness of motherhood.” — Emma https://www.firsttofourthyoga.co.uk/active-birth-hypnobirthing-workshop-richmond-kew daily 0.75 2026-03-23 https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/4e0032cc-f90b-44cf-8eb8-163d14585046/small+size+-+pelvic+-+Firsttofourth+-+Pregnancy+class+-+by+GolrizPhotography+29.jpg Active birth hypnobirthing workshop for couples - “While the private antenatal classes we did with another provider left me and my partner overwhelmed, Amelie’s practical birth skills workshop made us feel actually informed, prepared and ready. The techniques we explored proved really supportive and meant I was able to labour at home with ease for as long as I wanted” — Marta https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1713348823818-X7OE9HTLRCJGUVTI759K/image-asset.jpeg Active birth hypnobirthing workshop for couples - “A very special thank you for your birth skills workshop; I really recommend it to all mamas! I used many of the techniques and had my dream (and speedy!) physiological birth in the water” — Emilie https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/c2f82551-a9b7-4fe2-a009-ff11bdaf2d61/pregnancy+yoga-5.jpg Active birth hypnobirthing workshop for couples - “Amelie's expert advice and tips for labour and birth were invaluable: I felt completely prepared when it came to using these different approaches on the big day.” — Karen https://www.firsttofourthyoga.co.uk/yoga-for-women-kew-richmond daily 0.75 2026-01-05 https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/c473898c-0cbc-45f2-88f6-2c16188ad184/small+size+-+cobra+-+Firsttofourth+-+by+GolrizPhotography+29.jpg https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/aa280a33-fd78-4a14-b3d0-6eeb81476c14/womens+leg+up.jpg Candlelit somatic yoga for women https://www.firsttofourthyoga.co.uk/postnatal-yoga-richmond-kingston daily 0.75 2025-02-11 https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1625141131436-GJ5CEMXJXVSDOO2DCGOL/diastasis.jpg Postnatal Yoga - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.firsttofourthyoga.co.uk/mum-and-baby-yoga-richmond-kew daily 0.75 2026-02-13 https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/38e07b29-8176-4eda-9c5a-7f8dddb6530d/Firsttofourth+-+mum+and+baby+-+by+GolrizPhotography+19.jpg https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/8fb29b26-405e-4ba1-a6a1-c354130878da/small+size+-+dog+-+Firsttofourth+-+mum+and+baby+-+by+GolrizPhotography+38.jpg https://www.firsttofourthyoga.co.uk/postpartum-yoga-baby-massage-richmond daily 0.75 2026-02-13 https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/6184c590-ed3a-4325-88ea-f262ea0bb6a3/small+size+-+breastfeeding+-Firsttofourth+-+mum+and+baby+-+by+GolrizPhotography+61.jpg https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/69e4510f-f8c6-4c69-b288-38e45d862e4d/Firsttofourth+-+mum+and+baby+-+by+GolrizPhotography+26.jpg Postpartum Yoga & Baby Massage - Suitable from 4 weeks after birth including after a Caesarean birth, until about 5 months old. A great first space to be with others & your baby before my mum & baby yoga classes. Feeling unsure about heading out to class in these early days? Have a look at the FAQ section below. https://www.firsttofourthyoga.co.uk/private-pregnancy-yoga-richmond-kew daily 0.75 2026-03-06 https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/cee786b6-3b55-43cc-a07a-63fd85f9e7e9/Firsttofourth+-+Pregnancy+class+-+by+GolrizPhotography+13.jpg https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1593123165169-CVC9ZDRYS7VGSSRGAQZ3/pregnancy+yoga+class+london 1:1 Pregnancy Yoga https://www.firsttofourthyoga.co.uk/south-west-london-birth-postpartum-doula daily 0.75 2026-04-02 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg South West London Birth & Postpartum Doula https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg South West London Birth & Postpartum Doula https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg South West London Birth & Postpartum Doula https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg South West London Birth & Postpartum Doula https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg South West London Birth & Postpartum Doula https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1760440954855-ZW52ISW4NEKVSKMKLVNY/image-asset.jpeg South West London Birth & Postpartum Doula https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/4e0032cc-f90b-44cf-8eb8-163d14585046/small+size+-+pelvic+-+Firsttofourth+-+Pregnancy+class+-+by+GolrizPhotography+29.jpg South West London Birth & Postpartum Doula https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/78f32d0a-6324-45a2-ad40-316a010cee5b/Firsttofourth+-+Pregnancy+class+-+by+GolrizPhotography+39.jpg South West London Birth & Postpartum Doula https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/1770911555359-KTC4N5TI3F31SKJFYRAY/unsplash-image-ElXQPv8wupQ.jpg South West London Birth & Postpartum Doula https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/c4488c82-236b-491a-99b6-47543b9eb339/theaandme.jpg https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/7b156681-4d1c-4333-be75-19752775f2a3/unsplash-image-e1U9DBGyyO0.jpg https://www.firsttofourthyoga.co.uk/nidra daily 0.75 2024-10-22 https://www.firsttofourthyoga.co.uk/doula-shop daily 0.75 2026-01-20 https://www.firsttofourthyoga.co.uk/doula-shop/p/birth-skills-workshop-recording-bundle monthly 0.5 2026-03-03 https://images.squarespace-cdn.com/content/v1/5ef0ab5ab043462e5250db56/c93528c8-2211-4c73-aa22-2050a43456ae/birth+skills+product+image.jpg Shop - Birth skills workshop - Recording bundle - birth skills product image.jpg