*Note: Due to COVID-19 all classes and courses are postponed. Instead, we offer prenatal yoga online – join us here.

Prenatal / Gravid Yoga

Join us in the upcoming prenatal yoga course! The course is created to offer a chance to build a community of moms, share in the experience of being pregnant, and learn valuable tools to use during pregnancy and labor. After the first class, the intention is to bring the awareness back into your physical body, to cultivate a sense of power and complete relaxation – from the outside in. Mom finds a deeper connection to her body and breath, to the present moment, and, most importantly, to Baby.

The course will go through physical yoga postures, mental techniques with meditation and mindfulness, and breath work to help support your body through the changes during pregnancy, labor, delivery and postpartum. The asana, or physical postures, help to build strength and stamina, improve circulation, regulate breathing, open energy channels and harmonize the triadic relationship and functioning of the body, mind and breath. As mothers stretch, they will learn to relax naturally, and begin to trust the innate wisdom within – making it easier to surrender into places that feel tight, out of balance or even foreign. For the mother-to-be, this surrender will prove invaluable from delivery day forward.

The course is led by Bethany Kokaia, a registered prenatal and postnatal yoga teacher, EYRT 200 registered teacher, co-founder of Yoga Roots and mamma to baby Elias.

Each course is 5 weeks long, and classes are 90 minutes.

Course Info:
5 Weeks, 90 Minute Classes
Fridays @ 16.30-18.00
Your investment: 995:- kr

Course Dates:

To Be Announced: For now, practice online with us here

Note: You can miss & makeup one session throughout the course.

To reserve your place, or ask questions about the course, email Bethany at

Postnatal, Mamma Baby Yoga

Congratulations on welcoming your little one into the world! You did it! Now it is time to nurture yourself and create time for you and Baby. It is a great opportunity to ease your way back into movement and connection to your body after the birth of your baby. The classes are designed to help you connect to Baby, reconnect to yourself, and slowly find your way into stretching and strengthening your body. As a note – the class is focused on healing on all levels – emotional, mental, and physical – but will not be about losing weight or straining the body.

The classes include gentle yoga and massage for Baby so you can practice together, and also time just for you to practice and move with Baby close to you. The class focuses on stretching and strengthening postures, breathing and mediation techniques designed for postpartum women. Special attention in class is given to realigning your body – especially the shoulders, neck and back – resulting from carrying and nursing your baby. No yoga experience necessary, often women begin a yoga practice during pregnancy or postpartum. Classes are open for women 6-12 weeks after delivery, and you can attend up until Baby is crawling.

Benefits of Postnatal Yoga:

  • Nurturing yourself
  • Connecting and bonding to Baby
  • Promotes rest and relaxation
  • Relieves stiffness in the shoulders, neck and back from carrying and breastfeeding Baby
  • Expands breathing
  • Community of other postpartum women
  • Provides emotional support and healing
  • Helps restore hormonal balance
  • Strengthening a focus on the pelvic floor
  • Rediscover your abdominal muscles and core strength
  • Whole body movements for stamina and strength
  • Maintains flexibility in the spine and joints

When to Join a Class / Course:

Many women are ready to begin a gentle practice 6-12 week after delivery. In general, it is recommended 6-8 weeks after vaginal birth, and 12 weeks after caesarean, but ultimately every woman is different, and it is up to you and your doctor when it is ok to begin.

Classes are designed with mom in focus, so classes are open for babies from 6-12 weeks up until crawling age – normally between 8-10 months of age. At this time, women start to notice how she’s chasing Baby around, rather than participating. Then it is time to join another class!

What to Bring to Class:

For Mom:

  • Wear comfortable clothes, with nursing bra or sports top to make breastfeeding convenient
  • Water bottle if needed, we have tea and water at the studio

For Baby:

  • Blanket for baby to lay on during class
  • Favourite toy(s) and soothers

Baby During Class:

Baby does not have to participate during the entire class. The class will start with gentle baby yoga and massage. After, you have the choice to involve baby in your yoga practice or let baby rest arm’s length away at the front of your mat.

Babies will make noises, cry and wiggle around – this is ok! The class is flexible to how the babies will be feeling each class. Sometimes baby will want to be fed or held for part of the class, other times babies are happy laying on their blanket. Feel free to do whatever you need to do during class – breastfeed, walk around the room, change a diaper. The important part is that you and Baby show up to class, open to whatever happens! Even a couple of minutes of movement is beneficial, you gain the most by being there, breathing and connecting with your baby.

Course Info:

Wednesdays 10.30 – 11.30
Classes TBD – Right now our mamma baby classes are online. Email Bethany to find out more info on how to join our online mamma community practices!

995:- kr for 5 weeks of classes

Note: You can miss & makeup two sessions throughout the course.

The course is led by Bethany Kokaia,a registered prenatal and postnatal yoga teacher, EYRT 200 registered teacher, co-founder of Yoga Roots and mamma to baby Elias.