The Prenatal Yoga Upgrade
Save your spot by filling out this form
Join this free workshop and learn 5 simple shifts for a strong and safe practice with total confidence.
A free live workshop to help you practice yoga safely, build strength for birth, and feel amazing in your changing body.
May 11, 2026 | Live at 18.00 pm CET | Free
Nobody Told You the Postpartum Would Feel Like This
You knew it would be hard. Everyone told you. But nothing quite prepared you for this particular kind of tired. The kind that lives behind your eyes and in your shoulders and in the way you cannot quite find the end of a sentence anymore.
Being sleep deprived is not easy. Your hormones are all over the place. Not all days are great.
Maybe the pink cloud arrived and carried you through the first few weeks. Or maybe it never came at all, and you are still waiting for the thunderbolt of love you were promised, while quietly wondering what is wrong with you. Both are more common than anyone admits.
You are starting to want to get back into your body, but you do not know what is safe, what helps, or where to even begin. You have 45 minutes while the baby sleeps and by the time you have decided what to do with them, the baby is awake. So you scroll. Or stare at the ceiling. Or pump. Or do all three at once.
You are in a constant state of alertness. Even when the baby is quiet, part of you is waiting for the next sound, the next need, the next thing. Your body has not switched off in weeks. Maybe months.
And underneath all of it, there is a cycle running that nobody named for you. The exhaustion makes everything harder. When everything is harder, you withdraw. You stop asking for help because asking takes energy you do not have. You stop going out because getting out of the house with a baby is a project. The isolation deepens. And isolation depletes you further. The baby blues can linger longer than you expected. The fog thickens. Which makes you more exhausted.
You are not failing. You are in a cycle. And this workshop is where it starts to break.
This Is What Becomes Possible
These are things my students have said to me. Not promises, their words:
“That was like hitting the reset button. Physically and emotionally.” Marina, after her first postnatal class
“It is about recovery. From the inside, from the heart, the body and everything. Coming to yoga is like refinding and fixing yourself. The effect lasts during the week. The body when you arrive and when you leave is totally different.” Alba, after 12 months of postnatal yoga.
“I have felt so supported at Krish Yoga. It has been my safe space for the last few months. From stretching to managing mother’s guilt, this is what every new mother needs.” Karishma, during prenatal into postnatal yoga
“It was lovely to take time for myself, which can be difficult with a new baby.”, Rachael, postnatal yoga
None of them had an easy postpartum. None of them had the village around them that they needed. But they found a way back to themselves, and it started with showing up exactly as they were.
This Workshop Is For You If…
- You gave birth in the last 12 months and you are ready to start moving again, but you do not know where to begin
- You are exhausted, physically and mentally, and you want to find your energy again without spending more of it
- Your body does not feel like yours right now and you want to reconnect with it gently and intelligently
- You are trying to do it all and you are starting to realise that is not sustainable
- You want to feel like yourself again. Not your pre-baby self. A version of yourself that feels strong, calm, and capable.
- You want to meet other mums who get it
This Workshop Is Not For You If…
- You are pregnant. We have a separate workshop for that.
- You are looking for high-intensity fitness. This is not that.
- You want medical advice or guidance on a specific postnatal complication
What happens in this free postnatal yoga workshop
This is a live, interactive yoga workshop. You can have your baby with you. On your chest, in a bouncer nearby, wherever they need to be. If you need to pause to feed or settle them, pause. We will move together on the floor, breathe together, and work through five things that give you energy back rather than take more away.
You are not coming to perform or keep up. You are coming to feel something change.
We’ll Cover The Five Essentials for Postnatal Recovery
-
Breathwork: The Fastest Reset Your Body Has
When you are running on adrenaline and broken sleep, your nervous system is stuck in high alert. That constant state of readiness. Waiting for the next cry before it has even happened. Breathwork is the fastest way to bring it down. And the best part is you can do it with your baby on your chest, during a feed, in the middle of the night. We will practice together so you leave with something you can use today.
2. Movement: What Helps, What Does Not, and When to Start
Not all movement is equal in the postnatal period. Some of it restores you. Some of it, even well-intentioned movement, depletes you further or delays your recovery. We will move through a short floor sequence together so you feel the difference in your body, not just hear about it.
3. Stability: Build From the Inside Out
The instinct after having a baby is to get back to where you were as fast as possible. Our culture rewards that. But the women who take the time to rebuild from the inside out are the ones who feel stronger at two years postpartum than they did before pregnancy. The women who skip this step often feel the consequences around that same two-year mark. Small steps first means greater progress long term. This is not about doing less. It is about doing it in the right order.
4. Relaxation: Why It Is Not a Luxury and How to Do It With a Baby
You have 45 minutes while the baby sleeps. By the time you have made a coffee, put a wash on, and eaten something standing over the kitchen counter, the 45 minutes are gone. Rest felt impossible. And yet rest is the thing that makes everything else possible. We will talk about why, and I will guide you through a short practice you can come back to in whatever window you have.
5. Community: The Thing You Are Missing More Than You Realise
Traditionally it took four adults to raise one child. The village was not a nice idea. It was a biological necessity. And what most of us are living now, nuclear families, everyone behind their own front door, runs counter to everything we are wired for. A student told me recently that her first postnatal class was her first interaction with other people outside her baby and family. She had not been out of the house in four weeks. We will talk about why community is one of the most underrated tools in postnatal recovery, what it does for your mood and your energy, and what it looks like when you cannot always leave the house.
“Thanks to Krishna I can find peace in my body during my pregnancy!”
I like Krish’s closeness how she inspires confidence. Her sessions have helped me notice areas of my body that I didn’t notice before, and to become aware weekly of the changes that are taking place in my body.
Thanks to the way Krishna teaches, I can be relaxed and I can always be calm. I can find peace with my body and in whatever pose I am in during my pregnancy.
Sandra Casares, Valencia.
“I’m left smiling and feeling grounded, content and empowered!”
I walk down the street after Krishna’s pregnancy yoga class every week smiling and feeling grounded, content and empowered!
My body feels light and comfortable. She has a deep understanding of the pregnant body and I feel safe following her instructions. She really knows what she is doing!
She has a way of making me feel less scared about the birth and more like my body is feminine and capable! My sessions with her are both physically and mentally beneficial and make me feel great!
Méabh de Buitléir, Valencia
“I think the breathing and the awareness that we cultivate in the class will help me when I go through the actual birth!”
Krish was able to show me the types of modifications that I needed and also simple things that I could do at home.
Her classes have helped me maintain my strength and my form. It gets me moving, and I feel really good after the class. Krish’s classes give me an opportunity to take a time to slow down and focus on connecting with the baby.
The breathing and the awareness that we cultivate in the class has helped me with the pregnancy and I think it’ll help me when I go through the actual birth!
Danielle H, Valencia.
Meet Your Guide
I’m Krish.
Mama of four, three pregnancies including twins. PhD in computational chemistry. Prenatal and postnatal yoga teacher since 2014. KGH Hypnobirthing trainer.
But what qualifies me most to teach this workshop is not what is on that list. It is what happened after my first daughter was born.
I did not fall in love with her straight away. I am going to say that clearly, because most people do not. The birth was a shock. The recovery was a shock. And for the first fifteen days of her life, I looked at this baby and felt nothing I had been promised. I was waiting for the thunderbolt and it did not come. At fifteen days, something shifted and I finally saw her as beautiful. But those first two weeks, the exhaustion, the disconnection, the quiet panic underneath the surface, I carried those alone because I did not know it was something you could say out loud.
I was a yoga teacher who had practiced every day of her pregnancy. And at four weeks postpartum, all I could manage was to lie on my back on the mat with my knees bent. That was it. Nothing else. The body I had trusted completely had become something I did not recognise.
The identity crisis came quietly. I had always known who I was. My roles were clear, my work gave me purpose. And suddenly I was also a mother, and I did not know how that fitted with everything else. When my colleagues invited me to the Christmas party, three months postpartum, 200 people in a room, I had a panic attack. I had spent so long with only a baby for company that the idea of a room full of adults felt impossible. What would I even say?
When it was time to go back to work, I had to tell my boss I was not safe to drive to the office on the amount of sleep I was getting. I was pumping every two to three hours, trying to tick every box, trying to hold together a version of myself that looked fine from the outside. On the inside, every insecurity I did not know I had came to the surface in that first year.
What brought me back was not one thing. It was the slow, consistent practice of breath and movement and rest, even when I only had ten minutes. It was finding other women who were honest about how hard it was. It was learning that the village I had lost was something I could rebuild, differently, in a form that worked for my life.
That is what this workshop is. And that is what The Krish Yoga Studio was built for.
Your Questions Answered
What if I can’t make the live session?
I know how busy life is! I always encourage joining live to get the most out of the experience, ask questions, and feel the community energy. However, if you register, a replay of the free workshop will be available for 7 days.
I’m a complete beginner and have never done yoga. Is this for me?
Absolutely. This workshop is designed for all levels. The focus is on learning the correct, safe way to move for your pregnant body. I will provide clear instructions and modifications so you feel confident and capable, regardless of your starting point.
I’m an experienced yogi. Will this be too basic for me?
Not at all. Prenatal yoga is a different discipline, even if you have a strong existing practice. The workshop will give you the specific modifications and principles you need to keep your practice safe and effective as your body changes, things that aren’t covered in a standard yoga class. And The Practice afterwards will give you the chance to feel exactly how your training needs to shift.
Is this workshop suitable for the first trimester?
Many women find the first trimester challenging due to nausea and fatigue, so they often don’t feel up to much exercise. For this reason, the workshop focuses on principles that are especially relevant as your body grows. However, the safety principles you’ll learn are valuable for your entire pregnancy, so if you are feeling well and have been cleared by your doctor, you are absolutely welcome to join!
What do I need to prepare for the workshop?
The goal is to be comfortable. Please have a yoga mat (or a soft rug) and wear clothes you can move in. For extra support, I suggest having a couple of pillows or cushions, something to sit on, and a sturdy chair or a birthing ball nearby.
What happens after the workshop? Will I be pressured to buy something?
The workshop is a complete experience on their own. At the end, I will mention my online membership, which is the best way to practice with me on an ongoing basis. There is absolutely no pressure to join. My goal is for you to leave this workshop feeling informed and empowered, regardless of what you decide to do next.
I’D LOVE TO CHAT WITH YOU PERSONALLY!
Send me a DM over on Instagram and ask me any questions you may have. I want you to feel comfortable and excited about joining this live workshop with us!
DM me here: @Krish_yoga on Instagram or email me on hello@krishyoga.com
