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POSTNATAL

Postnatal Care & Yoga Exercises in Singapore

To view our different range of offerings, please click on the buttons below. 

Singapore Postnatal Classes

Postnatal Yoga

(Stretch & Strengthen Yoga)
Besides rejuvenating your mind and spirit with balance, Postnatal Yoga speeds up the body’s recovery with deep breathing exercises and stretches to realign your body.

Singapore Postnatal Yoga

Aqua Yoga & Fitness

Held in heated water, Aqua Yoga is a series of low intensity exercises to cushion the body after birth while rejuvenating it with rhythm and movement. Non-swimmers are welcome.

Postnatal Doula Singapore

Postpartum Doula

House call and be rest assured as our professional Postpartum Doula answers all your questions about motherhood and guides you in your journey ahead.

SG Postnatal Classes

Watsu® Aqua Therapy

Using a sequence of stretches, twists and massages to induce deep relaxation in the water, WATSU® is the definitive answer for expecting mothers dealing with pregnancy discomfort.

Post Natal Care Singapore

Postpartum Care & Breastfeeding

This Antenatal hands-on workshop is designed to prepare you for a more pleasant birth experience. You will discover more about postnatal care and postpartum recovery in this third module. Learn more about postnatal care, baby dietary & nutrition needs, breastfeeding methods, and newborn healthcare.

Postnatal Yoga Singapore

Postnatal Pilates

Focusing on core, lower back and pelvic muscles, Postnatal Pilates will help to repair and restore your body and joints from the rigor of birth.

Postnatal Care Singapore

Postnatal Support Package

Be fully pampered in your early days as parents with our Postnatal Support package that provides both extensive postnatal classes and consultation guidance from our expert Doula as well.

Singapore Postnatal Care

Postnatal Myofascial Release

A gentle form of movement therapy, Myofascial release targets the connective tissues in your joints to improve blood circulation and reduce overall body stress, tension and chronic pain.

Postnatal Yoga SG

Diastasis Recti Therapy

Targeting the abdominal muscles. Diastasis Recti Therapy utilises corrective core exercises based on each individual mother to strengthen and close the rectus abdominal muscles to its’ original state. 

Singapore Post Natal Care

Babycare & Bottle Feeding

The Antenatal Workshop is a comprehensive workshop designed to better prepare you for labor and delivery. This forth and final module will guide you on caring for infants and bottle feeding. The hands-on nature of this  module makes it ideal for parents, baby caretakers and helpers.

Postnatal fitness classes help to repair and restore your body from the rigors of birth, while strengthening your muscles and getting you back into your pre-pregnancy weight. All of these classes are available with a single Land & Aqua Package!

Postnatal Yoga Singapore

Postnatal Yoga

(Stretch & Strengthen Yoga)
Besides rejuvenating your mind and spirit with balance, Postnatal Yoga speeds up the body’s recovery with deep breathing exercises and stretches to realign your body.

Singapore Postnatal Yoga

Aqua Yoga & Fitness

Held in heated water, Aqua Yoga is a series of low intensity exercises to cushion the body after birth while rejuvenating it with rhythm and movement. Non- swimmers
are welcome.

Postnatal Exercise Singapore

Postnatal Pilates

Focusing on core, lower back and pelvic muscles, Postnatal Pilates will help to repair and restore your body and joints from the rigor of birth.

From prenatal to postnatal, Birth Room’s range of services seek to help parents achieve their ideal birth experience in Singapore

Postnatal Care Singapore

Postpartum Doula

House call and be rest assured as our professional Postpartum Doula answers all your questions about motherhood and guides you in your journey ahead.

Singapore Postnatal Care

Postnatal Support Package

Be fully pampered in your early days as parents with our Postnatal Support package that provides both extensive postnatal classes and consultation guidance from our expert Doula as well.

Therapy sessions that aid in identifying and eliminating areas of discomfort or pain, and facilitate the postpartum recovery process.

Watsu® Aqua Therapy

Using a sequence of stretches, twists and massages to induce deep relaxation in the water, WATSU® is the definitive answer for expecting mothers dealing with pregnancy discomfort.

Singapore Postnatal Exercise

Diastasis Recti Therapy

Targeting the abdominal muscles. Diastasis Recti Therapy utilises corrective core exercises based on each individual mother to strengthen and close the rectus abdominal muscles to its’ original state. 

Singapore Postnatal Classes

Postnatal Myofascial Release

A gentle form of movement therapy, Myofascial release targets the connective tissues in your joints to improve blood circulation and reduce overall body stress, tension and chronic pain.

Prepare for your pregnancy and parenthood journey by arming yourself with knowledge and practical skills.

Postnatal Workshop Singapore

Postpartum Care & Breastfeeding

This Antenatal hands-on workshop is designed to prepare you for a more pleasant birth experience. You will discover more about postnatal care and postpartum recovery in this third module. Learn more about postnatal care, baby dietary & nutrition needs, breastfeeding methods, and newborn healthcare.

Singapore Postnatal Workshop

Babycare & Bottle Feeding

The Antenatal Workshop is a comprehensive workshop designed to better prepare you for labor and delivery. This forth and final module will guide you on caring for infants and bottle feeding. The hands-on nature of this  module makes it ideal for parents, baby caretakers and helpers.

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FAQs

I’ve delivered my baby, when can I join the postnatal classes?
● C-Section: 8 weeks past your delivery date.
● Natural birth: 6 weeks past delivery date.
● Private postnatal classes: Able to start anytime after birth
What do I need to bring for class?
● For land classes, bring your non-slip socks (compulsory), water bottle and a sweat towel.
● For aqua classes (Aqua Yoga): bring your swimwear, toiletries and towels.
Can I change the date and timing for my trial class?
Yes, do contact us to arrange for a new time slot at least 1 day in advance. Do note that trial class has to be utilised within a month.
How many make up tokens am I eligible for?
Adult packages are not eligible for make up tokens. Do contact us at least 1 day in advance should you want to reschedule your booking. Same day cancellations or no-show would be considered as pass utilized.
What if the teacher is absent?
If the teacher is on leave or sick, Inspire will have a relief teacher as replacement for the class. In the event that there’s no replacement teacher, the class will be cancelled.
What should I wear for class?
● For land classes, you’re advised to wear tights and comfortable workout clothes to facilitate movement in class. Non-slip socks to be worn during the whole duration of the class.
● For Aqua classes (Aqua Yoga), please come over for class in normal swimming attire.
Is there a minimum number of pax for classes?
Yes, we require a minimum of 2 students for the class to go ahead. In the unlikely event where we do not have sufficient bookings, the class will be cancelled.
I'm unable to make it for a class, how do I reschedule?
Do contact us at least 1 day in advance to reschedule your booking. Do note that same day cancellations or no-show would be considered as session utilized, unless MC provided.
What is postnatal exercise?

Postnatal exercise is essentially all about the workouts and activities you do after you’ve had your baby. It’s a way to get back in shape and feel good about yourself while dealing with the joys (and challenges!) of new parenthood.

When can I start postnatal exercise?

The timing for postnatal exercise varies from person to person, and it’s essential to give your body some time to recover after childbirth. Usually, your doctor will give you the green light to start gentle exercises around 4 to 6 weeks after delivery. But always double-check with your healthcare provider to make sure it’s safe for you.

What is postnatal care?

Postnatal care is like TLC for new mums. It goes beyond just regular doctor check-ups and extends to provide emotional and mental support, assisting you in your recovery journey and helping you smoothly adapt to your new role as an empowered and resilient caregiver.

Why is postnatal care important?

Postnatal care is super important because it helps you recover like a champ after the incredible feat of bringing new life into the world. It ensures any post-birth challenges are addressed promptly, and it’s there to guide you through this new chapter of your life with ease and confidence.

Can I do yoga postpartum?

Absolutely! Postnatal yoga can be a great way to ease back into exercise after giving birth. It’s gentle, it’s calming, and it helps you build strength and flexibility. But remember, start with some postnatal-specific yoga classes or routines that are designed for new mums. And, as always, talk to your doctor first to make sure it’s safe for you and your baby.

Click to visit our full list of  FAQs
or Contact Us

SG Postnatal Yoga

Postnatal Yoga

Postnatal Yoga (Stretch & Strengthen Yoga) helps to speed up the body’s recovery process by strengthening the pelvic floor and core muscles, and repositioning the uterus back into place. The deep breathing exercises and deep stretches also help to rebuild your endurance level, and facilitate a balanced production of hormones by improving glands function. The class works on deep core engagement and core compression which strengthens the body with flow movements. Aside from physical rehabilitation, Postnatal Yoga also rejuvenates your mind and spirit, bringing a balance to your emotional state and reducing stress and the risk of postnatal depression.

Post Natal Yoga Singapore

Aqua Yoga & FItness

Aqua Yoga & Fitness is a low intensity exercise with the emphasis on movement held in the heated water. The exercises in the session emphasise the relationship between rhythm and movement while toning your muscles and simultaneously relaxing your body.

The yoga and fitness class targets on using water resistance to work on deeper exercise while getting the cushioning needed after birth as the relaxing hormones and mothering hormones remains to facilitate breastfeeding. For spine and joints protection. The class also promotes relaxation for better sleep. Due to its gentle and flowing techniques, the class is ideal for postpartum mothers in Singapore who are experiencing strain and need a moderate approach to exercise, as well as those searching for a low-impact workout. Everyone is welcome, non-swimmers and swimmers alike.

Postnatal Postpartum Doula

Postpartum Doula

Relax and bask in the moment as you transition into parenthood with your partner, free of worries as our expert Postpartum Doula helps you find your footing on your recovery path ahead. Guiding you through practice aspects such as breastfeeding and baby care, our Doula will play a dual role as a counsellor to care for your psychological and emotional needs.Our postpartum doula service is a house call service to client’s home.

What do Postpartum Doula assist in the house call?

  • Babycare guidance
  • Breastfeeding support
  • Engorgement assistance through breast massages
  • Checking in on baby’s sleep and feeding schedule
  • Baby holding techniques
  • Postnatal mom’s recovery
  • Any other consultations needed
Singapore Post Natal Classes

Watsu® Aqua Therapy

WATSU® is a form of Aqua Therapy consisting of a sequence of stretches, twists, and massages performed in the water to induce a state of deep relaxation, helping to ease away tension and discomfort while doubling as a form of pain relief. The flowing, connected movements stimulate a therapeutic effect on easing physical and psycho-emotional trauma, while releasing physical and mental stresses. WATSU® therapy is thus beneficial for women who are experiencing stress, chronic pain, sleep disorders, physical fatigue or other mental and physical stresses.

Benefits of Watsu:

  • Decreased muscle tension
  • Reducing pain
  • Increase in joint mobility
  • Activation of parasympathetic part of ANS
  • Eliminate tension and fatigue
  • Deep relaxation
Post Natal Care SG

Postpartum Care & Breastfeeding

Focusing on all your post-natal needs post delivery, the Postpartum Care & Breastfeeding
workshop class is a comprehensive deep dive into all aspects of baby and mother care in the
initial weeks.

Not only will there be lessons on postnatal care to cater to the mother’s physical
and mental health post-delivery, the session will also touch on key topics such as nutrition
and dietary needs, step-by-step introductions on breastfeeding, and baby care for common
ailments such as colic and wind-reflux.

You will learn about:

  • Postpartum care: rehabilitation of the pelvic floor, physical and mental health
  • Nutrition and dietary needs
  • Breastfeeding positions and methods
  • Milk supply and breastmilk storage
  • Colic, wind, reflux and managing gas to breastfeed babies
  • Baby massage and techniques
  • Coping with a newborn
Postnatal Pilates Singapore

Postnatal Pilates

Postnatal Pilates consists of muscle resistance training exercises that are especially good for a postpartum body as it works the muscles affected by pregnancy. The class includes exercises that enable joints and muscles to return to their prepregnancy condition and reduce the effects of  Diastasis Recti. The focus remains on core muscles, lower back muscles and pelvic floor muscles. The exercises will help to repair and restore your body from the rigors of birth, while encouraging the tightening of your abdominal muscles again.

Postnatal Care SG

Postnatal Support Package

If you want all-around professional postnatal care, expectant mothers can prepare for their transition into motherhood with our Postnatal Support package.

You’ll be able to attend up to 10 postnatal classes to nurture your body’s recovery process, and have access to our Postpartum Doula services who are ready to expertly personalise your recovery sessions.

Chapala Package includes:

  • 3 house calls for postpartum doula support (breastfeeding, babycare, schedule, sleep)
  • 5 sessions of private postnatal recovery (fitness, diastasis recti check, pelvic floor strengthening, weight loss)
  • 3 Myofascial release
  • 2 Watsu® Aqua Therapy sessions

peripherally  

Singapore Postnatal Classes

Myofascial Release

Myofascial release, a type of light massage and movement therapy, can aid with mobility and tension-related issues. It focuses on the fascia, a kind of connective tissue that surrounds to shield the internal organs of our bodies. By concentrating on this region, it can enhance blood flow and postural alignment while reducing muscle tension, stiffness, and chronic pain. This is beneficial for postnatal moms who experienced tensed neck and shoulders due to baby carrying, breastfeeding and the laxed abdominal muscles after birth creating pressure on the lower back. Stresses and birth trauma also causes fascial tensions and releasing the restrictions increases mobility and restoration on the body. Hence, helps to correct the posture and aligns the body.

SG Postnatal Care

Diastasis Recti Therapy

Diastasis Recti Therapy uses a series of corrective and core stabilising exercises tailored for each individual to close the separation of the rectus abdominis muscles while simultaneously strengthening them. These exercises target the rectus abdominis muscles, healing the connective tissue (Linea Alba) between them and re-tightening the muscles back to its original state. Aside from resolving Diastasis Recti, other benefits of this therapy includes postural alignment and lower risk of pelvic disorder.

SG Post Natal Classes

Babycare & Bottle Feeding

As the final module of our Antenatal workshop, this class is a hands-on lesson for all baby caregivers such as parents and childcare helpers. The module will be a wonderful opportunity for primary caregivers to learn essential baby care skills such as bottle feeding, baby bathing, different holds for babies and more.

You will learn about:
● Baby developmental milestones
● Baby cues
● Baby cries
● Sleeping cycles
● Baby bathing and changing tips
● Bottle feeding
● Safety precautions
● Different baby holds