Pregnancy & Postnatal Movement at Sama House

At Sama House, we’re here to support you through every season of life, including pregnancy and the postnatal period. Every body and every pregnancy journey is unique, and our approach is always grounded in safety, choice, and listening to your body.

Pregnancy Guidelines

If you are pregnant, the following is required before attending classes:

• Medical clearance from your GP, midwife, or obstetrician
• Letting your instructor know before each class

By attending classes, you acknowledge that you have medical clearance and understand your responsibility to move in a way that feels supportive for your body.

Pilates Classes

New pregnant clients - we welcome new pregnant clients up to the end of the second trimester provided you have medical clearance.

Existing clients - if you have been doing our classes since your first trimester or pre-pregnancy, you may continue attending Pilates classes into the third trimester.

Pregnant clients are welcome to attend all Pilates class styles at Sama House, with the exception of Reformer Burn. Reformer Burn is a higher intensity class and is not suitable during pregnancy. Slower paced and strength focused classes are encouraged, with modifications offered as needed.

Yoga Classes

All pregnant clients are welcome to join our yoga classes at any stage of pregnancy, including the third trimester, with medical clearance.

Trimester by Trimester Guidance

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This guidance is general and designed to support informed, body led choices alongside medical advice and instructor guidance.

First Trimester | Weeks 1 to 12
Energy can fluctuate and symptoms like nausea or fatigue are common.
Gentle, low impact movement is recommended with a focus on breath, stability, and rest. Avoid overheating, pushing through fatigue, or rapid transitions.

Second Trimester | Weeks 13 to 27
Often the most stable trimester for movement.
Modified Reformer or Mat Pilates can support posture, strength, and mobility. Be mindful of deep abdominal loading, twisting from the waist, and balance changes.

Third Trimester | Weeks 28 to birth
Movement should feel supportive and grounding.
Slower pacing, breath led movement, and supported strength work are encouraged. Avoid long periods on your back and any movement that creates pressure or discomfort.

Postnatal Return to Movement

Every birth, every body, and every postpartum journey is different. Recovery is not linear, and there is no single timeline that fits everyone. We always recommend seeking medical clearance before returning to exercise after birth.

When can I return to classes?

We recommend waiting until at least 6 weeks postpartum before attending classesYour readiness will depend on factors such as your birth experience, recovery, pelvic floor health, and overall wellbeing.
Medical clearance from your GP, obstetrician, or women’s health physiotherapist is required
While some people may feel ready to return to gentle movement from 6 weeks, higher load and strength based exercise is generally better introduced closer to 12 weeks postpartum.

Mums & Bubs Reformer Pilates

Suitable for mums with medical clearance from 6 weeks postpartum
What to expect - Experience a gentle blend of strength building and mindfulness, designed to help you reconnect with your body after birth. This class focuses on:
• Core and pelvic health
• Controlled, functional strength
• Breath awareness and nervous system regulation
• A supportive, non rushed pace
Babies welcome - Bubs are welcome to attend until they are on the move and become a little too curious about the reformer. We recommend bringing a capsule, bouncer, or play mat to place beside you.
Please note, pram space inside the studio is limited. You are welcome to park your pram in the hallway.

Listening to Your Body

As you return to movement:
• Rest whenever needed
• Avoid pushing through pain, heaviness, or pressure
• Communicate openly with your instructor so modifications can be offered
Our instructors are here to support you, but your body always leads the way.

This information is general in nature and does not replace medical advice. Always consult your healthcare provider before beginning or progressing any exercise program after birth.

Reach out to our team

If you have any questions or would like support choosing the right class for you, please reach out to us at hello@samahouse.com.au. We’re always happy to help.