We get asked often: why is it harder for women in pregnancy today? The answer lies in how our lifestyle has changed. We no longer squat to cook or sit cross-legged on the floor to eat. Instead, most of us spend hours sitting in chairs, which has led to reduced mobility in our hips. To prepare for a vaginal birth, it’s crucial to restore that mobility and strengthen the muscles needed for labor and delivery.
So, how can you prepare safely and consistently? That’s exactly what our Birth Prep Yoga classes are designed to do. This is not just another prenatal yoga class—it's a comprehensive program that combines Pelvic Floor Physiotherapy, Yoga, and Mindfulness.
These elements work together to build the strength and confidence you need for a smoother, more empowered birth. Whether you're planning a vaginal birth or a C-section, we’ll guide you through core-strengthening exercises, optimal baby positioning techniques, safer pushing strategies, and pelvic floor protection.
3 days a week | Monday, Wednesday, Friday | 60 mins
Morning Batch: 9:00 AM – 10:00 AM
Evening Batch: 6:30 PM – 7:30 PM
Online and In-Person (Gandhinagar Adiyal Chennai)
12 Sessions (Complete in 5 Weeks): Rs. 9,600
8 Sessions (Complete in 4 Weeks): Rs. 6,400
Pay Per Class: Rs. 1,000
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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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"Sonali is an expert in her field. She gives special attention to all her students, addressing their concerns and providing tweaks and modifications for those who are unable to push themselves to the full extent. She provides a sympathetic ear to any troubles that ails me during my pregnancy journey, while coming up with quick solutions through chakra work. She checks in with us during every session, corrects our posture and shares tips on how to easily get the desired results. Her sessions set me up for the entire day, helping throughout my pregnancy, mentally and physically."
"I've had a really great experience attending online prenatal yoga classes with Sonali. I started the classes at the beginning of my second trimester and I think they have been a large part of the reason I've had an active, comfortable and mostly pain-free pregnancy. As I don't live in Chennai, I have really benefited from the convenience of attending the classes online. Sonali always pays close attention to my form even over video and tailors the practice for everyone based on their symptoms and condition."
"I've been going to Birth Basix since the 4th month of my pregnancy. Sonali has helped and guided me through my pregnancy and now post partum. Prenatal yoga was a great for my mind and body to relax and focus on safe techniques to prepare myself for birth."
I have been doing prenatal classes with Sonali from the beginning of my second trimester. From the start she focused on building my pelvic floor strength and flexibility. Her classes were helping me sleep better and helped decrease lower back pain. She worked exclusively on baby positioning towards the end of second trimester and beginning of third. Her breathing techniques were extremely helpful to get through labor pains and also while pushing the baby out. I would highly recommend her classes to any pregnant moms!
"Let me start off by saying Sonali is truly special, she is very intuitive, patient and knowledgable and creates a great workout and relaxing environment in every session. This is my second pregnancy and I started 1:1 virtual prenatal yoga sessions with Sonali during my second trimester, when I developed pregnancy sciatica. I loved her classes so much that I continued sessions with her well after the sciatica pain was addressed and all the way up to my due date."
Yes, our online sessions are designed to deliver comprehensive benefits, similar to our in-person classes. They are live and interactive, which allows you to receive personalized feedback and guidance directly from Dr. Sonali to ensure your practice is safe and effective.
Hybrid classes allow you to choose between attending in-person at our studio or virtually from home. Both options receive the same live instruction, ensuring everyone can participate fully regardless of their chosen format.
Classes are customized with modifications and support for all trimesters, ensuring that each participant's unique needs are addressed. Dr. Sonali closely monitors the classes to provide guidance that supports comfort and safety throughout pregnancy.
Please come dressed in comfortable clothing suitable for movement. While we provide all necessary equipment, including mats, you are welcome to bring your own yoga mat and a water bottle.
You will need a birth ball, yoga blocks, a yoga strap, a sturdy chair, and wall space. Pillows or bolsters are also recommended as props. Check our Prop Guide for more details on how to effectively use these items.
We recommend attending three times a week, with two sessions focused on active yoga and one on restorative practices. This schedule is designed to optimize your health and well-being during pregnancy.
Prenatal yoga helps enhance physical fitness, flexibility, and includes pelvic floor physiotherapy. It prepares you for childbirth and supports overall pelvic health, under the careful guidance of Dr. Sonali.
Yes, our yoga sessions include exercises specifically aimed at strengthening the pelvic floor, which are crucial for childbirth preparation and postpartum recovery."
Prenatal yoga is generally safe to start at any stage of pregnancy, but it’s always best to consult with your healthcare provider before beginning any new exercise regimen, especially if you have any complications or concerns.
Yes, in addition to prenatal yoga, Birth Basix offers comprehensive childbirth education, pelvic floor physiotherapy, and postnatal recovery support to help you feel prepared and cared for throughout your pregnancy and beyond."
