Postnatal Recovery - Restore your core & more with Lisa & Melissa

Restore Your Core and More

A 6-Week Postnatal Recovery Course

Join Melissa Curtis and Lisa Phillips, senior teachers specializing in women’s health, pre & postnatal yoga, and Pilates, for this structured 6-week postnatal recovery course at Hot Yoga Dublin.

Designed for safe and effective rehabilitation after pregnancy and birth, this course focuses on core restoration, pelvic floor health, postural realignment, and functional strength, incorporating small props such as:Hand weights for strength-buildingSpikey balls for releasing tension in the feet and fascial tissueResistance bands for controlled muscle activation, mobility, range of motion and flexibilityPilates balls for core stability and coordinationYoga blocks, bolsters, and blankets for supportive alignment and relaxation

Each session will include:Pelvic floor and core-focused exercises to rebuild deep stabilityFunctional movement training to improve strength, mobility, and postureRestorative relaxation at the end of class to support the nervous system and recovery

Course Outline (6-Week Program)

Week 1: Breath, Core Activation & Postural Alignment

• Establish foundational breathwork to reconnect with the deep core
• Engage the transverse abdominis and pelvic floor muscles through controlled activation and optimal breathing
• Realign the spine, shoulders, and pelvis for optimal postural support post pregnancy, birth and to counteract holding a baby/toddler
• Props: Pilates ball for deep core activation, yoga blocks for alignment
• Restorative: Explore different restorative positions to optimize deep whole body relaxation

Week 2: Pelvic Floor Strength & Functional Core Stability

• Understand and strengthen the pelvic floor in coordination with movement
• Introduce dynamic stability exercises using resistance bands and Pilates balls
• Address common postnatal issues like lower back pain and pelvic instability
• Props: Resistance bands for graded core work, weights for strength-building
• Restorative: Hip-opening postures with bolsters and blankets or choose one that suits you best

Week 3: Diastasis Recti Recovery & Load Management

• Learn how to assess and safely strengthen abdominal separation. This is included in every class, however we will focus on best practices for DRAM.
• Gradually introduce load-bearing exercises for core and spinal stability
• Work on controlled, progressive core activation using small props
• Props: Pilates ball for intra-abdominal pressure control, yoga blocks for support
• Restorative: Gentle side-lying stretches to release tension in the obliques and ribcage or choose your preferred relaxation position for deep release.

Week 4: Strength Training for Daily Movement Patterns

• Build functional strength to support lifting, carrying, and bending
• Improve hip and glute strength for pelvic stability using resistance bands
• Introduce unilateral exercises to correct imbalances and prevent injury
• Props: Weights for strength endurance, resistance bands for hip activation
• Restorative: Bolster-supported spinal decompression or choose a tension melting deeply relaxation position of your choice

Week 5: Balance, Coordination & Endurance

• Develop core control through balance-focused movements
• Strengthen stabilizing muscles for improved gait, coordination, and endurance
• Emphasize breath control and postural integrity under dynamic movement
• Props: Pilates ball for core proprioception, resistance bands for lateral stability
• Restorative: Blanket-supported legs-up-the-wall for circulation and recovery

Week 6: Integration & Long-Term Postnatal Strength

• Apply all principles learned in a full-body movement practice
• Work on fluid, coordinated strength and core endurance
• Establish long-term strategies for continued progress beyond the course
• Props: Combination of all small props for integrated strength work
• Restorative: Supported full-body relaxation to reset the nervous system

Key Benefits

Restore deep core and pelvic floor function for long-term strengthImprove posture, stability, and movement confidenceRelieve postnatal aches, back pain, and tensionBuild strength, mobility, and endurance for daily demandsExperience nervous system regulation and deep relaxation

Who is this course for?

Postnatal women from 6+ weeks postpartum (or 8-10+ weeks after C-section, with medical clearance)Those experiencing diastasis recti, pelvic floor weakness, prolapse, shoulder or lower back painIndividuals looking for a structured, evidence-based approach to postnatal recoveryNo prior yoga or Pilates experience necessary.

Location: Hot Yoga DublinDuration: 6 WeeksStarting: Tuesday, Jan 20th Cost: €110

Spaces are limited—book your spot today and rebuild strength, stability, and confidence in your postnatal body!