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Prenatal yoga jooga

Pregnancy - Birth
- Postnatal Yoga



Yoga is one of the best forms of exercise during pregnancy; a gentle, safe means of keeping the body toned and supple without strain, of keeping aches and pains away and energy flowing, of relaxing mind and body, and preparing for the physical demands of birth – and motherhood itself.



At Purna we understand that preparing for birth is important and we strive to provide couples with the necessary resources and knowledge to have the best birthing experience possible. Our classes are designed to help couples feel informed, empowered and confident on their birthing journey.



After the baby is born we understand the importance of postnatal recovery and offer a safe and supportive environment for mothers to heal, strengthen and bond with their babies. Gentle exercise during this time is essential for the body to regain balance and strength.

“After 10 years of trying out dozens of disappointing yoga classes I had came to the conclusion than this just wasn’t for me, but still gave it a last chance when I got pregnant. Purna yoga prenatal classes has been the best thing that has happend to my body in years, and definitly changed my all attitude towards yoga. The teacher is adorable, concrete and competent, always targeting the hour to our specific needs, and it is not possible not to feel at your best after a class!”

Maï S. Helsinki

Prenatal yoga
Prenatal Yoga Pregnancy Helsinki

FIRST TRIMESTER (6 – 14 weeks)

The time between the eighth and fourteenth week is a delicate one, when it is particularly important not to overdo it. During that time it is best to avoid all vigorous exercise, including prenatal yoga for 2nd and 3rd trimester, even if you already practice other forms of yoga. 
The most important qualities needed during pregnancy are awareness and relaxation, both of which can be cultivated via breathing. It is never too early to start with breathing and relaxation techniques for example in one of our restorative classes.


First trimester practice
Breathing – Containment – Gentle stretches – Alignment of spine – Steady the emotions – 
Centre yourself to cope with changes – Access the deep relaxation that lies within you


2 & 3 TRIMESTER (14 – 40 weeks)


Not appropriate for 1st trimester

In the last two trimester there is a great focus on supporting the preparation for labour. But most of all the emphasis is on preventive care and laying the best possible foundation in the transition to parenthood. Each pregnancy is unique and special attention is given to each new mother, whether she is having her first baby or she is a busy mother already.

You will learn techniques to relax, re-energise, centre yourself and connect with your baby. You will be able to do both breathing exercises and physical movements to relieve discomfort, move safely, and position both yourself and your baby optimally. Pregnancy Yoga is gentle and safe for all women, whether new to Yoga or with years of practice.


Second and third trimester practice

Open the chest for deeper breathing – Align your posture to make more room for your baby – 

Stretch the legs wide to exercise the pelvic muscles – Hold the spine erect for free flow of energy –

Steady the emotions – Centre yourself to cope with changes – 

Access the deep relaxation that lies within you

The movements in this type of yoga are unforced and rhythmical. They are carefully designed to build up awareness, stamina and strength in certain muscle groups, while encouraging stretching and relaxation in others. The class is always balanced with activity and relaxation.

Practical advice for birth preparation and postnatal care are introduced in the second and third trimester.

Please be aware that not all yoga classes are appropriate for pregnant women. If becoming pregnant, consider changing to a prenatal class. Factors such as too much heat, overstretching, deeper twists, bandhas, etc. can possibly be dangerous to mother and baby.


We have an extensive video library full of easy-to-follow yoga practices for pregnancy and postnatal yoga - no expiring date - join us for a journey through prenatal and postnatal yoga.





with Nicola Moberg

Do you feel prepared for the birth of your baby? Does your partner know what his role is?


Yoga has amazing tools for giving birth. Nicola’s experience working with hundreds of couples over the last 10 years plus her own personal birth stories will change your perception about what you thought birth is like. And if it’s your second, third or fourth baby, you know what could’ve been differently done last time.


“Birth Preparation Workshop for Couples”


Why preparing for birth?

– Trust yourself and the labouring process

– Free yourself from fears about birth

– Learn how to listen to your instincts and intuition

– Be motivated and inspired

– Give your partner the necessary tools to support you, so he can be actively involved

– Breathe effectively during labour which helps you relax and focus

– Use ease of movement and birthing positions to facilitate the opening of the pelvis with the help of gravity

– Use sound to stimulate the labour, to release tension and stay centred

– Know how to release positive birth hormones

– Relax through contractions and between contractions

– Create a body memory for exhale pushing or birthing lightly without strain

– Bond with your baby in the moment

- Prepare for postpartum care


This workshop will transform fear into calm power in the transition to motherhood, using yoga resources to tap into the inner body wisdom accessible to all women.


Congratulations, You are doing this together! Welcome 🙂



Group class 115€ per couple (2,5 hours)


If you’d like a private class the price is 165€ (2 hours) just for you and your partner on the day of your choice.

Birt preparation
Postnatal Yoga Purna Helsinki



6 weeks – 9 months

All equipment provided including yoga mat, just bring a small blanket for your baby

The postnatal recovery period is also referred to as the fourth trimester of pregnancy. This is the time for transition into motherhood, bonding with your baby and slowly allowing the body to recover from the delivery. Gentle exercise during this time is essential for the body to regain balance and strength.

The postnatal yoga class offers recovery stretches combined with deep breathing and small, slow movements. The importance of postnatal recovery exercise cannot be emphasized enough. Regaining posture, closing the body after giving birth, preventing stress incontinence and womb prolapse are only some of the benefits of postnatal yoga.

For the first three months after giving birth, the priority of the class is on realignment of the spine, strengthening the pelvic muscles and opening the shoulders. Plenty of rest and relaxation is also a key focus at that time. From month three onwards the progression to more “normal” yoga can begin.


All babies up to 9 months are welcome or until they move around

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