New to Mama Flow?

Get Started with 1-week of Unlimited Classes for $35

Try out our expert-led prenatal and postpartum classes designed to help you build strength through pregnancy, prepare your mind and body for birth, and recover postpartum with more ease and confidence.

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The Mama Flow Difference.

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You deserve more than a modified workout.

Mama Flow classes are built specifically for pregnancy, birth prep, postpartum recovery, and the body changes that come with all of it. We blend strength, mobility, pelvic floor connection, nervous system regulation, and intentional movement to help you prepare for birth, rebuild postpartum, support healing from issues like diastasis recti, and feel strong in your changing body.

This isn’t just “safe exercise.” It’s expert programming for this exact season of life, plus a community of moms who get it.

Our Signature Classes

  • FUSION

    Prental/Postpartum

    The best of strength and mobility in one class. Build total-body strength, move well through a changing body, and support the physical demands of pregnancy, postpartum recovery, and motherhood.

  • SCULPT

    Prenatal/Postpartum

    Strength training designed for motherhood. Build muscle, support your core and pelvic floor, and develop the strength and stamina you need for pregnancy, birth, recovery, and life with a baby.

  • FLOW

    Prenatal/Postpartum

    A slower practice designed to help your body soften and your nervous system downshift. During pregnancy, we weave in breathwork, mobility, and labor position prep to help you feel more connected and prepared for birth, with supportive movement for postpartum recovery too.

  • DANCE CARDIO + SCULPT

    Prenatal/Postpartum

    Cardio that actually feels fun. Dance through low-impact choreography, then hit a dedicated sculpt break to build strength, all with movement thoughtfully designed for pregnancy and postpartum bodies.

  • CORE + PELVIC FLOOR REHAB

    Postpartum

    Where postpartum healing starts. Reconnect with your breath, core, and pelvic floor, support diastasis recti recovery, and build the foundation your body needs before progressing into more strength and impact.

  • FOURTH TRIMESTER RESET PROGRAM

    Postpartum

    Proactive recovery from the very beginning. Designed for moms in the first month postpartum, this six-week program combines gentle core and pelvic floor rehab, education, and community to build a strong foundation and prepare you to graduate into Core + Pelvic Floor Rehab.

What our clients are saying.

  • "Mama Flow Studio is the pregnancy workout and postpartum recovery resource I wish every expecting mom in San Jose knew about. I joined during my third trimester and immediately felt the difference from any other prenatal yoga class I’d tried — the instruction here is specific, body-aware, and designed around what your body actually needs for birth and recovery."

    — TANSY

  • "Mama Flow Yoga Studio is amazing! I really enjoy the Yoga Fusion, Sculpt & Yoga Flow classes. Every instructor at Mama Flow is wonderful in their own way and very supportive. They always check in after class to ask how you’re feeling, and if you have any pain or soreness they share helpful tips to ease the discomfort. The advice has really worked for me. Highly recommend!"

    — SARAN

  • "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

  • "I am so grateful to have had this studio as part of my of prenatal and postpartum journey. The prenatal classes prepared me for labor and kept me active/ moving into late pregnancy. The postpartum classes brought me back — I had an uphill recovery following a rocky c section and wasn’t sure how long it would take for my body to heal and fully recover. I am now 4 months postpartum, feeling stronger than ever. My diastasis recti has healed and my core is stronger than before I was pregnant."

    —BROOKE

  • “So happy to have joined Mama Flow, the group setting and instructors have been so helpful in making me feel driven to keep coming back and prepare my body for birth and beyond.”

    — EMILY

  • “I'm so so happy with [my birth]! I credit everything to mamaflow! I had full agency, kept everyone accountable, and was able to advocate for myself (refusing cervical checks, asking for time before they pushed pitocin on me, time to labor down, refusing to push on my back). I asked for an epidural before pitocin and pushed him out within the next hour! Only got a first degree tear. The movement, breath work, and control I had over my body due to the muscle memory from mamaflow gets 100% of the credit. Everyone was in awe of how I was able to squat and push despite the epidural.”

    — SHIMUL

  • "I did prenatal and currently doing postpartum classes here, and I can’t recommend it enough. It helped me stay active, eased my aches, lifted my mood, and I believe it really contributed to an easier labor. Postpartum classes are great for recovery and connecting with other moms. So glad I found this studio!"

    — GOLNAZ

  • "These classes have really helped me on my postpartum journey. Each one I’ve been to has been both healing and helped me feel like I’m part of a larger community. Cat is a great instructor and very welcoming. It’s really great knowing I can get out of my house with my little one and still do something for me. I am so excited to continue going to these classes."

    — NILOUFAR

  • "Joining Mama Flow during my pregnancy was the single most impactful decision I made for myself and my baby. Cat has created an incredible safe space for expectant and new moms. Rather than treating prenatal/post-partum movement as a lukewarm version of more intense ("real") fitness routines, Mama Flow has designed dedicated workouts and flows exclusively for the perinatal body."

    — MADHURA

  • "Great class even over zoom! Perfect for mom and baby and helps to feel not along with the community of postpartum moms! Would love to try it in person sometime."

    — LISA

  • "I did prenatal classes until labor, in fact I was there just a few hours before labor started! I love the studio, the instructors and the classes helped me a lot during pregnancy. Now I’m back with my little one for postpartum classes."

    — RENATA

  • "I tried my first class five months postpartum and wish I'd known about and tried Mama Flow classes sooner! After trying both the Floor Rehab & Foundations and Carrier Cardio Sculpt classes, I looked forward to them every week. It can be really intimidating as a first time mom to start going out with your baby by yourself, and this is a great option for somewhere to go. I always felt very welcome and made friends with several other moms who attended, and we'd often grab coffee or lunch together at nearby shops after class."

    — KRISTINE

  • "Cat has made Mama Flow such an important part of my pregnancy. The space is calming and there's a great mix of flow classes with strength training. There's a great community feel and I love that I am preparing my body for labor and postpartum while having fun. Cat is so knowledgable and is always available to answer any questions. I truly feel that this enhanced my pregnancy experience and now that I'm nearing 39 weeks, I'm also looking forward to coming back for the postpartum offerings!"

    — EMMA

  • "I started coming to Mama Flow Studio during my pregnancy, and now, at 5 months postpartum, it has become such a special part of my journey into motherhood. I truly love the community here and every instructor I’ve had. There’s something so comforting about walking into a space where I feel seen, supported, and understood. Pregnancy and postpartum bring so many changes to our bodies and to ourselves; things that sometimes feel unspoken or hard to put into words and Mama Flow has given me a place where I can move through those changes without judgment."

    — PAM

  • "I can't recommend Mama Flow enough! I started prenatal classes during my pregnancy at 10 weeks and continued throughout my pregnancy until delivery. I then came back for the 6-week postpartum series after my baby was born. I also did a few of their preparation classes, and felt super prepared for delivery. The instructor support throughout all experiences was exceptional. I always felt safe, encouraged, and genuinely cared for. The instructors were incredibly knowledgeable about pregnancy and postpartum recovery, and they created such a welcoming, judgment-free environment that made it easy to show up exactly as I was."

    — LIZ

  • As early as you can! Starting in your first trimester gives you more time to build strength, mobility, endurance, and body awareness as your pregnancy progresses. Intentional movement and breathwork can also be a supportive tool for navigating early pregnancy symptoms like nausea and fatigue. Rather than waiting until your third trimester to start preparing for birth, we love helping you train throughout pregnancy so you feel strong, connected, and prepared for what’s ahead.

  • Our classes are all-trimester-friendly. You don’t have to figure out which class is “right” for your trimester. Our instructors are trained to offer options and progressions based on where you are in pregnancy, how you’re feeling that day, and what your body needs.

  • 100%. You do not need any experience to start. We’ll guide you through the movement, offer options along the way, and help you find the version that feels right for your body. Mama Flow is about meeting you where you are.

  • Babies are welcome in our postpartum-specific classes, including Fourth Trimester Reset, Core + Pelvic Floor Rehab, Postpartum Sculpt, and Postpartum Carrier Dance Cardio + Sculpt.

    Classes listed as Prenatal/Postpartum are mom-only, so you can focus fully on your own movement and workout.

  • In Fourth Trimester Reset and Core + Pelvic Floor Rehab, babies can hang out nearby on a play mat, in a bouncer, or in a floor seat while you move. Postpartum Sculpt and Postpartum Carrier Dance Cardio + Sculpt are designed to be carrier-friendly, so baby can join you for the workout. And of course, feeding, changing, soothing, and taking breaks are always part of the flow.

  • Nope! Babies and mobile little ones, including toddlers, are welcome in our postpartum-specific classes. We know bringing your little one can make it easier to actually get to class, so we keep toys and snacks on hand to help make the experience fun and flexible for everyone.

  • We recommend pregnant and postpartum clients come to class at least 3x per week to get the most out of their training and recovery. If that schedule feels realistic for you, our Unlimited Membership is usually the best value.

    We also offer 6-class-per-month memberships and class packs for more flexibility. You can compare all current options on our Pricing page and choose what fits your schedule best.scription

  • You can still Mama Flow with us. 🤍 Join our livestream classes from anywhere or move on your own schedule with our on-demand library of prenatal and postpartum workouts. You’ll still get the same intentional programming designed for pregnancy, birth prep, core + pelvic floor recovery, and postpartum strength, wherever you are.

Frequently Asked Questions

Your body is changing.

Your movement

should too.

Come experience Mama Flow.

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