Prenatal / Gravid Yoga

Join us in the upcoming prenatal yoga course!

August / September 2021 – Two Course Options:

  1. Daytime Course – Tuesdays 8:30 – 9:45 
  2. Evening Course – Wednesdays 18:00 – 19:15

See course dates, and register online here. Or continue reading below to learn more about the course offerings. 

Each session is 75 minutes, which includes time to check in and connect to the other mothers, a uniquely themed yoga and mindfulness practice. Each class has a unique focus and theme, which really makes this course so special! After class a calming tea is served and a reflection task shared with the group. And for those wishing to take a moment to pause and connect with the community of mothers, this is a great chance to do so. Each course runs for 4 weeks, and there are two course options to choose from – evening and daytime. 

Why two tracks? I have been working with expectant mothers for years, and know that options are important to create a good schedule to prepare yourself and your family for welcoming a new baby. Personally I know that planning self-care activities can be challenging – and I want to take away that challenge by giving options for what suits my students needs best. To meet each of you right where you are.

Daytime: Offering a daytime course has been long awaited and requested! If there is a time in a woman’s life to create space in your day to pause and reconnect to yourself – it’s this time during pregnancy. Taking the daytime course gives the option to start your day calm and connected. And for those with other kids at home – busy coordinating school pickups and dinner times – the daytime course is a great fit. 

Evening: The evening course is a calm way to close your workday and transition to a mindful evening. The classes provide the time to stretch and rest after a long day, and a yoga practice during pregnancy can provide immense benefits to improve sleep and overall well being. For anyone with a busy work schedule, the evening course is a great way to close out your day. 

Which option suits you best?!

About the course: The course is created to offer a chance to build a community of mothers, 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. Create a deeper connection to your body and breath, to the present moment, and, most importantly, to your 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 you stretch, you will learn to relax naturally, and begin to trust the innate wisdom within – making it easier to surrender into places that feel tight, or out of balance. For a mother-to-be, this surrender will prove invaluable from delivery day forward.

This course is led by Bethany Kokaia, a registered prenatal and postnatal yoga teacher, EYRT 200 registered teacher, co-owner of Yoga Roots and mother to a toddler, Elias.

Fall 2021 Course Info:

4 Week Course, 75 Minute Classes

Choose daytime, or evening option

Your investment: 1250 SEK for one 4 week course (morning OR evening track)

See course dates, and register online here.

To ask questions about the course, email Bethany at Limited space available!

Note: Course can be taken in full, or partial with special request and when space permits.  Joining the full course, or multiple courses, is recommended! You can miss & makeup one session in a subsequent prenatal course when space is available. Cancellation to makeup the class must be communicated 24 hours before the class to be eligible to retake. No late cancellations, please.

**Due to COVID-19 we will also limit the use of shared items in the studio. For this course you need to bring your own yoga mat (can also be purchased via Yoga Roots), and water bottle / tea cup.  Our no.1 priority is keeping all the moms healthy and happy, so any questions just ask!**

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
  • Stroller lock & rain cover – (There is a space to lock the strollers outside, but please don’t bring your strollers into the studio).

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:

Starting Wednesdays in January!

Wednesdays 10.00-11.00

20 January  – 17 February (5 week course) *Course postponed due to COVID. Email for updates here.


1250 SEK for 5 sessions

900 SEK for 3 sessions

*20% discount for repeat course, meaning you can continue for an additional 5 or 3 sessions for a discount! Online options available, email for pricing.

Please note that you can makeup one class in case of sickness. Please email / text Bethany 24 hours before class to cancel. Makeup session will be offered during subsequent course. 

The course is led by Bethany Kokaia, a registered prenatal and postnatal yoga teacher, EYRT 200 registered teacher, founder of Yoga Roots and mamma to baby Elias (1.5 years old).