Yoga and Sculpt Classes Made for moms.

Prepare your body and mind for pregnancy, birth, postpartum, and beyond.

Trusted by OBGYNs, Pelvic Floor Physical Therapists, Birth Workers, and Chiropractors to support you in moving safely and effectively throughout your motherhood journey.

Unlimited classes your first week for the price of 1 class!

NOURISHING MOVEMENT FOR ALL STAGES OF MOTHERHOOD.

At Mama Flow Studio, we do far more than just teach you how to modify exercise to make it safe for pregnancy and postpartum.

We guide you through movement that is expertly designed to prepare your body, mind, and spirit for all stages of motherhood.

Whether you’re joining us in-person or streaming from home, our classes are here to support all moms. Together we’ll help you build strength through pregnancy, feel empowered on your birth journey, recover with more ease, and step into motherhood with confidence.

Our signature classes.

Find the right class for you - for every motherhood stage, mood, and schedule.


  • Our prenatal and postpartum yoga fusion classes are a powerful combination of yoga and pilates-inspired movement. Expect an upbeat pace with the perfect blend of mobility and stability work weaved throughout. You’ll leave this class feeling like you got a workout in.

  • Think pilates meets strength-training for pregnant and postpartum moms. We’re all about helping our moms build more balance to their bodies and build muscle for resilience throughout the motherhood journey. Expect a deep sweat and burn!

  • Our slow flow yoga class focused on mobility, nervous-system downregulation, and pelvic floor relaxation. Prenatal variations of this class include practice of labor positions and labor breathing.

  • Low-impact cardio to safely increase your heart rate, work on endurance, and build up a sweat. Ever dance routine is followed by weighted standing sculpt to work strength and stability.

 
Learn more about our class formats

Our Offerings.

In-Studio & Livestream Classes

Enjoy our weekly in-person group prenatal and postpartum yoga and sculpt at our studio in San Jose or from home.

  • Sculpt

    Flow

    Fusion

    Dance Cardio & Sculpt

  • Postpartum Core + Floor Rehab

    Postpartum Yoga Fusion

    Carrier Dance Cardio + Sculpt

    Pre/Post Yoga Fusion

    Pre/Post Sculpt

    Pre/Post Sculpt

  • Mom Sculpt

    Mom Dance Cardio + Sculpt

Class descriptions
Schedule

On-Demand Membership

Stream our growing library of over 200+ classes with Mama Flow Studio’s on-demand platform.

Your membership benefits include:

  • Yoga and sculpt studio in your pocket - practice anytime, anywhere

  • Stream all content from our mobile app available for Apple and Android devices

  • Unlimited on-demand access to all classes, and programs for pregnancy, postpartum and beyond!

  • Access to additional core, pelvic floor, and movement mechanics education

preview the library

Private Training

Jump on the fast track to your strongest self with 1:1 pregnancy, postpartum, OR beyond training sessions virtually or at our San Jose studio. You’ll receive customized programming for pregnancy or postpartum/beyond and a coach with you every step of the way.

learn m,ore

Moms matter too. That’s why I created an entire studio dedicated to helping moms feel their best.

-Cat Gieser, Mama Flow Studio Founder 

Meet the founder, Cat Gieser.

I’m a yoga/mat pilates instructor, certified postpartum corrective exercise specialist, DONA-certified birth doula, and mama of two. I’m Filipina-American and based in the San Francisco Bay Area.

I created Mama Flow Studio after my first pregnancy and postpartum experience. I tried so many prenatal yoga classes that made me feel like my pregnant body was fragile and broken. I was incredibly bored and wished there were classes that created a challenging atmosphere that was both effective and safe for pregnancy.

Then I had my baby and I quickly felt like a stranger in my postpartum body (you can read more about that here).

I didn’t have any support or resources on how to help my body recover and build back strength the right way. My OB provided zero help and I was inundated with messaging and fitness classes that just reinforced the pressure to bounce back quickly. I felt like I deserved better.

And so Mama Flow Studio was born - a place to give mamas what they truly deserve throughout all the stages of motherhood. My hope is that each class helps you feel your mama flow, empowering you to flow on your mat and into mama life with strength and grace.

Welcome to the studio, mama! I hope to see you on your mat.

From Our Clients

  • "The biggest thing Mama Flow Studio gave me was a great birth experience. I stayed consistent with attending class and practicing the poses at home, and I truly think this made my delivery easier. The 3 P’s class helped my husband know how to support me during labor and it worked so well in the moment. I only pushed for 30 minutes and barely tore. I was able to fully relax my pelvic floor and let my body do the work. My nurses were telling the whole L&D floor that everyone should be doing yoga and pilates in pregnancy because my delivery was amazing. So do it.”

    – Amanda C.

  • "After having my baby, I joined the 4th Trimester Reset program given by Cat and Chelsea which was incredibly helpful. It allowed me to safely start my core and ab rehab at just 2 weeks postpartum. In this program, Cat and Chelsea walk you though the exercises in detail and give hand-on corrections since its a small group setting. The program also helped me build confidence leaving the house alone with ny baby and I got to know a great group of moms through the 6 weeks. I enjoyed the program so much that I am now an unlimited member and plan to go to as many postpartum classes as I can for the rest of my maternity leave. Going to Mama Flow is hands down the best decision I made during my pregnancy and postpartum. It’s my first recommendation for any mom to be!”

    – Krista S.

  • “Mama Flow Studio is truly exceptional. As a chiropractor, I’m particularly picky about proper form and safe movement during pregnancy, and this studio exceeded every expectation. The instructors focus on alignment, breath, and functional strength in a way that is both safe and empowering. As a first-time mom, I had a nine-hour labor with no epidural and no tearing. I genuinely attribute my smooth, uncomplicated water birth to the conditioning, grounding, and body awareness I gained at Mama Flow.”

     – Lauren T.

  • “Meet our Valentine’s baby. 50 minutes of pushing. No medication. No interventions. Incredibly grateful for you.”

    – Maddy K.

  • “I can’t recommend Mama Flow enough! After gaining 40 pounds during my pregnancy, I was searching for a safe, supportive, and effective way to reconnect with my body—and I found all that and more here. Thanks to Cat, the incredible owner and instructor, I’ve not only lost nearly all the weight, but I’ve also gained something even more valuable: confidence in myself, my capabilities, and my body."

    – Camille S.

  • “MamaFlow is an absolute lifesaver for new moms! I started coming here 3 months postpartum, and it has been such a supportive environment. I bring my baby to the carrier-friendly classes, and we both love it. Cat and Chelsea are incredible professionals who truly understand the postpartum body. They’re great at tailoring the difficulty—challenging me when I’m ready, but keeping it gentle when I need to scale back. Plus, they are always happy to hold my baby if she gets fussy so I can actually finish my workout. I also love the mom’s community feel - it’s definitely a place to connect to other moms! Highly recommend!”

    – Maria V.

  • "I’m so grateful to have a resource like Mama Flow Studio in our community. As a pelvic floor physical therapist, it’s one of the only fitness studios I feel 100% confident referring my perinatal patients to. The instructors are specifically trained in perinatal movement, provide appropriate and safe exercise, and create a supportive environment with access to valuable resources and community.I also recently had my first baby and attended Mama Flow consistently from 12 weeks pregnant onward. The genuine care and support from the instructors helped me stay consistent with movement and connected to my body. I truly believe it contributed to a smoother pregnancy, delivery, and postpartum recovery.I’m excited to return to the studio next week!”

    – Dr. Jasreen K. Heer Zambrano, Cultivate Pelvic Health

  • "Love Love Love Mama Flow! Its the perfect place for prenatal fitness as well as postpartum rehab. I have been doing the postpartum core and floor class and carrier class for a couple months and love how much stronger I feel. The classes are different each time as well which is great for me because I get bored of workouts easily.The instructors are amazing and super knowledgeable. Highly recommend to any mamas wanting to support their bodies through the prenatal and postpartum phases of life.”

    – Dr. Janelle Provost, Provost Family Chiropactic