Pregnancy Yoga

Pregnancy Yoga classes with Sally Salmon
in Norwich, Norfolk

Pregnancy Yoga classes Norwich

“In giving birth to our babies, we may find that we give birth to new possibilities within ourselves.” – Myla and Jon Kabat-Zinn

Currently taking a break from teaching Pregnancy Yoga over the summer months. Check back at the end of the year.

My popular pregnancy yoga sessions have been running every week for eight years giving pregnant women the time and space to leave the day behind and drop into the body, connect with their breath and their baby in a way that busy lives don’t give us much opportunity. Across the years I have developed unique sequences and breathing techniques aimed at supporting women to see themselves fully as strong and able birthing beings. I will encourage you to engage consciously, meaningfully and bodily with your pregnancy and birth. Everything is about listening to the wisdom of the body.

On this note, you can be sure that the movements and exercises in my Pregnancy yoga classes are designed for the pregnant body: all the postures and sequences are adapted from traditional yoga styles to reflect your changing body and priorities. The classes are about acknowledging the significant physical + emotional aspects of being pregnant, giving birth and being a Mum.

My approach to teaching Pregnancy Yoga is rooted in the belief that everything is a process, and therefore consciously moving, breathing and visualising while pregnant can be so beneficial to your (and your babies) wellbeing across this period.

In many cultures, the birth story starts as soon as you become pregnant. This can be a really useful way to think of birth instead of having it start when the contractions begin at 9 months gestation. Pregnancy Yoga classes are a structured time and space to move, breath and connect with your baby. You can join from 14 weeks. In the classes you will:

  • learn how to use + control your breath to create calmness;
  • strengthen your arms in preparation for feeding, holding, cuddling;
  • meet other pregnant women locally; and most importantly…
  • spend precious time with your unborn baby.Classes are held at The Willow Centre in Norwich (click for map)

R I T U A  L  Pregnancy Yoga: an online Pregnancy Yoga resource

Join me on Instagram where I post inspiration and affirmations related to pregnancy and postnatal yoga to support you on this amazing journey. 

Pregnancy Yoga at home


My Teaching Experience Sally Salmon Pregnancy Yoga

I’ve taught pregnancy and postnatal yoga for 8 years and am passionate about how yoga can benefit students throughout the stages of pregnancy, birth and motherhood.

I am constantly inspired by women’s birth stories and determined to expand the dialogue surrounding birth in our culture. My classes use mantras, breathing and asana to leave you feeling empowered to make the right decisions for you and your body. “Your birth, your babies birth, your own way”.

I am constantly learning and extending my knowledge in this field and as such I’ve had the honour of training with world-renowned pregnancy and postnatal teachers such as London-based Nadia Narain of TriYoga and Californian-based Pam England of Birthing From Within, author of the influential work Birthing From Within and Labrynth of Birth. 

“I have really enjoyed your classes & definitely think your classes helped me to thoroughly enjoy the whole thing. Child birth is just so amazing! I will be recommending your classes to anyone I know who is pregnant! Thank you. ” Tracey, Pregnancy Yoga student and mother to Ellen Rose.

Class LayoutSally Salmon Pregnancy Yoga

Warm-up: A range movements are performed to create space in the body and allow the breath greater access deeper into the body. Swaying, circling and rocking movements relieve tensions in the hips, pelvis , shoulders and chest.

Main body of class: Students then practice sequences of movements where the emphasis is on linking movement and breath. Earth Saluations (a seated variation of the more traditional Sun Saluations) and modified Sun Salutations keep the flow of the class, and enable students to focus their attention on the breath and their baby. Unlike regular Yoga where the movement originates from the core, in Pregnancy Yoga women move with their babies, allowing the belly to be soft and expanded.

To conclude: Classes end with a seated breathing exercise or visualisation. Focusing on the breath and locating your awareness inside the body – rather than the thoughts that are passing through your mind – is a powerful way to prepare for childbirth. With eyes closed and breath steady, the final time and space of the class is spent where students send individual messages of love to their baby. Celebrating the precious time in a Mother’s life – sharing their internal space, feelings and emotions with their baby.

Pregnancy Breathing Sally Salmon Pregnancy Yoga

Slowing: The breath is an important tool for being able to create a sense of relaxation in the body physically, mentally and emotionally. Practicing breathing exercises that slow and deepen the breath has a calming effect on the body and the mind. This is particularly relevant for pregnancy, birth and motherhood where there are a host of new experiences and situations – many of which are unknown. Learning to breath in a calming way allows a sense of openess and clarity in encountering new situations (and feelings – such as those in childbirth, or as a new Mum).

Softening: When we are tense and stressed in life often it is felt as a tightness in the jaw, and for some grinding teeth. This can lead to tightness in the neck, tension in the shoulders and chest and shallow breathing (as tightness doesn’t allow the breath to go any deeper). Additional to slowing and deepening the breath, during Pregnancy Yoga classes students learn a technique specifically designed to create softness and a sense of ‘letting go’. By inhaling through the nose and exhaling through the mouth, there is an acknowledgement that all the parts of the body are connected. Softening the jaw and your lips by exhaling through the mouth, has a knock-on effect in other parts of the body – particularly the belly and pelvic floor. This is particularly relevant for childbirth – either as a way to ensure the cervix dialates at a steady pace; and/or so that you can make conscious decisions that are the best for you and your baby.

2 Replies

  • Would like to start pregnancy yoga asap. Realise have missed June start but could I join in and pay for classes from now onwards? Would rather not wait until August.

  • Hi.

    I am 14 weeks pregnant and would love to start pregnancy yoga classes at some point in the near future. When do your next set of classes start? Would it be possible to try one out first or do I need to sign up for a course of classes from the beginning?

    Thank you

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