Introductory Postnatal Pilates Course.

A restorative pilates short course to help your body recover better after giving birth.

Take some time to kindly and thoughtfully reconnect with your new mama body.

Learn how to activate and strengthen your pelvic floor and deep abdominals in this supportive series of classes created specifically for the needs of new mothers.

This is an introductory style course designed to offer you safe postnatal movement classes you can do during the early postpartum period when your sleep levels are low and your focus constantly absorbed by your gorgeous baby.

The Introductory Postnatal Pilates Course is a little more in depth and comprehensive than the mini postnatal course. It'll introduce you to the fundamentals of postnatal rehabilitation, and offer you some valuable movement tools to help you nurture and begin restoring your body after giving birth. You can pause the class when you need to attend to your baby, and repeat any class you like, multiple times if you want!

We'll cover simple releases and stretches to relieve tight areas, healthy alignment, breathing better, core connection, and how to integrate your hips, legs, shoulders and arms through your centre to help you learn how you can safely strengthen your body in your everyday mother life.

This short course offers you four hour long classes each taught around a specific theme designed to support postnatal recovery.

The themes include;

1. Breathing, Pelvic Floor and Deep Abdominal Activation.

2. Alignment, Breathing, and Centring.

3. Managing Pressure.

4. Functional Movements of Motherhood.

Learning how to care better for your body using movement is a really important aspect of preventing or rehabilitating injuries related to pregnancy, birth and postpartum.

Participating in postnatal specific movement every day or several times a week can help you feel better now, and support your long term recovery. Recovering from birth can be a long process, many women feel like it's a year or more before they begin to find their new 'normal'. And that's ok. There's no rush. I hope this lovely little course helps you on your way to caring better for your body during motherhood.

This course has been designed to offer you movements suitable for postnatal exercise; however everyone's body types and personal circumstances differ. It's your responsibility to stop and seek advice from a qualified practitioner or medical caregiver if any of the exercises within cause discomfort or pain. I intend for these classes to be kind, gentle, preventive of injury, and restorative for your remarkable mama body.


(Price is in US dollars so I can enable Paypal on Teachable, and is adjusted to be the appropriate amount for AU dollars, to accomodate most of my customers who are in Australia.)

If you want to try just a couple of classes, have a look at the Mini Postnatal Course.

If you're looking for something more in depth and with more support, take a peep at Motherbody Birth Rehab.


Your Instructor


Sophie Jeffries
Sophie Jeffries

Sophie is a pregnancy and postpartum professional with a very big love for helping mothers to care better for their mamabody. She has two young children and works as an integrative movement practitioner, pregnancy and postpartum corrective exercise specialist, pilates teacher, shiatsu therapist, and postpartum doula in Melbourne Australia.


Course Curriculum


  Introductory Postnatal Pilates Course
Available in days
days after you enroll

Frequently Asked Questions


When does the course start and finish?
The course starts now and never ends! It is a completely self-paced online course - you decide when you start and when you finish.
How long do I have access to the course?
How does lifetime access sound? After enrolling, you have unlimited access to this course for as long as you like - across any and all devices you own.
What if I am unhappy with the course?
I'm sorry, no refunds.
What can I expect from this Introductory Postnatal Pilates course?
You'll get four full length classes and several short videos offering a little extra information on a particular topic. The content in this Introductory Postnatal Pilates Course is designed to be safe and accessible for postnatal women whether you've done any pilates before or not. This course has been created to introduce you to four foundational principles of postnatal movement care. The classes are thoughtful and practical and will help you begin to understand how the way you move your body during motherhood can help you manage or rehabilitate injuries related to pregnancy and birth. These classes will help you feel better, stronger, and more connected to your incredible mama body.
How is the Introductory Postnatal Pilates Course different to the Mini Postnatal Pilates Course?
The Introductory course is longer and more in depth than the mini course. It offers four full length classes, and a couple of little lecture style videos to help you understand movement concepts that will enable you to support your body better through motherhood. The Introductory course introduces you to four main principles of postnatal movement that will help you manage or perhaps even rehabilitate injuries such as pelvic girdle pain, DRAM, leaking and prolapse. The Mini course is much shorter than the Introductory course, it includes one full length class, one quarter length class, and a 10 minute sequence that you can do in little pockets of time. It's designed as a taster for you to see if you'd like to take more classes with me, but it's also complete in and of itself and is something you can do on repeat as much as you like. The content is different in each course, so if you end up purchasing both courses you won't be doubling up and repeating the same classes again. You'll just have more variety to choose from!

Get started now!