Don't know where to start after giving birth? Start here with our Mama Core Restore program. Already trusted by over 300 mothers, this program is designed to help you tackle postpartum challenges such as incontinence, prolapse, diastasis recti, and persistent back pain
Unsure how to start exercise after birth
Feel unsupported by your core and pelvic floor
Have lingering aches and pains from mommy lifestyle
Want to address the mommy pooch sooner not later!
Have Diastasis Recti or Pelvic Pain
Have mild incontinence or prolapse
Want a science-backed return to fitness program
You can attend this program at
• 4 weeks post-vaginal birth
• 6 weeks post C-section
• Any time in your postnatal journey if this is your starting point
What is included?
Baseline assessment 1-1 with a pelvic floor physiotherapist
Small group sessions | In-Person | Online | Recordings
45 min | 3 times a week | 12 sessions per month
Nutrition Guidelines to Eat Clean- Detailed webinar with
Our classes are led by Sonali Santhanam, a certified Pelvic Floor Physiotherapist and experienced Prenatal Yoga instructor. Sonali is passionate about empowering expectant mothers through movement, breathwork, and education, ensuring you feel supported and confident throughout your pregnancy journey.
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Dr. Sonali Santhanam
I'm forever grateful to have had Sonali by my side throughout my pregnancy, birth, and postpartum journey. As my prenatal yoga instructor, birth doula, and lactation consultant, she empowered me to trust my instincts and navigate each stage with confidence. Her guidance, wisdom, and support were invaluable. Her birth workshop was a great way for my husband to get educated and feel included on this journey. If you're expecting, seek out Sonali’s services – she's a true gem in the birth and wellness community, and now practically a member of my family.
I'm forever grateful to have had Sonali by my side throughout my pregnancy, birth, and postpartum journey. As my prenatal yoga instructor, birth doula, and lactation consultant, she empowered me to trust my instincts and navigate each stage with confidence. Her guidance, wisdom, and support were invaluable. Her birth workshop was a great way for my husband to get educated and feel included on this journey. If you're expecting, seek out Sonali’s services – she's a true gem in the birth and wellness community, and now practically a member of my family.
I'm forever grateful to have had Sonali by my side throughout my pregnancy, birth, and postpartum journey. As my prenatal yoga instructor, birth doula, and lactation consultant, she empowered me to trust my instincts and navigate each stage with confidence. Her guidance, wisdom, and support were invaluable. Her birth workshop was a great way for my husband to get educated and feel included on this journey. If you're expecting, seek out Sonali’s services – she's a true gem in the birth and wellness community, and now practically a member of my family.
I'm forever grateful to have had Sonali by my side throughout my pregnancy, birth, and postpartum journey. As my prenatal yoga instructor, birth doula, and lactation consultant, she empowered me to trust my instincts and navigate each stage with confidence. Her guidance, wisdom, and support were invaluable. Her birth workshop was a great way for my husband to get educated and feel included on this journey. If you're expecting, seek out Sonali’s services – she's a true gem in the birth and wellness community, and now practically a member of my family.
I'm forever grateful to have had Sonali by my side throughout my pregnancy, birth, and postpartum journey. As my prenatal yoga instructor, birth doula, and lactation consultant, she empowered me to trust my instincts and navigate each stage with confidence. Her guidance, wisdom, and support were invaluable. Her birth workshop was a great way for my husband to get educated and feel included on this journey. If you're expecting, seek out Sonali’s services – she's a true gem in the birth and wellness community, and now practically a member of my family.
The right time to start exercising after giving birth can vary depending on individual health, the type of delivery (vaginal or cesarean), and your specific recovery process. Generally, it's recommended to wait until after your postnatal checkup with your healthcare provider, usually around 6 weeks postpartum, to start formal exercise. However, gentle pelvic floor exercises and walking can often be started earlier, provided you feel comfortable and your doctor agrees. The Mama Core Restore Program is designed to align with your unique postpartum recovery timeline, ensuring that you begin rebuilding strength safely and effectively.
The Mama Core Restore Program at Birth Basix is designed to help new mothers recover and strengthen their pelvic floor and abdominal muscles post-pregnancy. This program uses targeted exercises and physiotherapy techniques to address common postpartum issues such as diastasis recti, pelvic floor laxity, and overall core weakness.
Yes, the program is tailored to support all mothers, including those who have undergone a C-section. Special considerations and modifications are made to ensure safe and effective exercises that promote healing and avoid disrupting the recovery process.
For in-person sessions, all necessary equipment is provided. For online classes, you may need a yoga mat, pillows or bolsters for support, and lightweight resistance bands. Detailed guidelines are provided upon registration.
Participating in the Mama Core Restore Program should not negatively affect your milk supply. In fact, the gentle exercise and stress relief provided by the program can potentially enhance your overall health and well-being, which is beneficial for maintaining a healthy milk supply. However, it is important to stay hydrated, consume adequate calories, and listen to your body’s needs.
