Mama Flow Signature classes made for moms.
Classes for every stage of motherhood.
All Tri-Friendly Prenatal Classes.
Classes designed to support you through all stages of pregnancy.
Prenatal Yoga Fusion
Our athletic prenatal yoga plus mat pilates class is designed to build mobility and strength to prepare your body for birth. This class is all trimester friendly and yes… you will sweat. Expect intentional sequencing, deep core and glute work, and that strong, grounded burn that reminds you how capable you are.
Prenatal Yoga Flow
Our signature prenatal flow focuses on mobility, breathwork, pelvic floor connection, and nervous system down-regulation. This slower-paced class supports pregnant mamas in practicing many of the tools and labor positions you may use for birth. It is powerful, intentional, and deeply grounding. Expect to leave feeling relaxed and connected to your body and your baby.
Prenatal Sculpt
A combination of pilates and strength training to build stability and muscle throughout pregnancy. Yes, you can build strength while pregnant! If you’re craving a real workout that is intentionally challenging and supports your changing body, this is the class for you!
Pre/Post Dance Cardio + Sculpt
The perfect pairing of beginner-friendly dance cardio and standing full-body strength. This is the kind of cardio you actually want to do. We spend the first half of class learning the routine together, then move into a weighted sculpt series to finish strong. It is sweaty, energizing, and such a vibe.
What is the difference between classes that say prenatal vs prenatal/postpartum?
Our mom-only, prenatal/postpartum combo classes are intentionally designed for BOTH pregnant and postpartum moms. Expect similar programming to the prenatal-only formats!
Beginner Postpartum Classes.
Classes designed to begin your postpartum movement journey.
Fourth Trimester Reset
A 6-week guided postpartum recovery program combining group support, connection, and progressive deep core + pelvic floor rehab for moms 0–12 weeks postpartum.
Core + Floor Rehab
If you’re new to MFS, this is the class to start with! Whether you were just cleared for exercise or are many years postpartum, our group rehab class includes effective movement to help you work on deep core connection! If you’re a postpartum mom working through diastasis recti, prolapse, pelvic pain, incontinence…this is the class for you! Babies are welcome!
Pre/Post Yoga Flow
Ground your nervous-system and mobilize your body with this relaxing, slow flow class. Postpartum life puts a lot of stress on the mind and body, this class helps release tension and calm the mind.
This class is mom-only.
Which classes can I bring my baby to?
Babies are welcome to any of our postpartum classes. The only mom-only classes are our prenatal/postpartum combo classes.
What does baby do during class?
Little ones hang out on the mat next to you during our Fourth Tri Reset Program and our Core + Floor Rehab class. It is common to need to take breaks to hold and feed baby! Crying and fussy babes are totally expected during class - it’s all part of taking class with babies!
Pre/Post Yoga Fusion &
Postpartum Yoga Fusion
An athletic yoga plus mat pilates class designed to build mobility and strength. Expect intentional sequencing, deep core and glute work, and that strong, grounded burn that reminds you how capable you are.
This class is mom-only.
Intermediate Postpartum Classes.
Postpartum Yoga Fusion
Our athletic prenatal yoga plus mat pilates class is designed to build mobility and strength . Kick things up a notch and really start to level up your core with moments of stretch and mobility in between. This class the perfect fusion of work and stretch.
Postpartum Sculpt
Level up from core rehab with a combination of pilates and strength training. You’ll continue to apply the foundational breathwork, alignment, and deep core connection you learned in core rehab while progressing to more challenging movement! Expect a major burn and sweat!
Postpartum Carrier Dance
Cardio + Sculpt
The perfect pairing of beginner-friendly dance cardio and standing full-body strength, while you strap baby in for the ride! It’s a win-win, baby naps - you get an amazing workout in! We spend the first half of class learning the dance and shimmying baby to sleep. Then, we move into a weighted sculpt series to finish strong. It is sweaty, energizing, and such a vibe.
Level up your postpartum movement with our intermediate classes.
What is the difference between classes that say prenatal vs prenatal/postpartum?
Our mom-only, prenatal/postpartum combo classes are intentionally designed for BOTH pregnant and postpartum moms. Expect similar programming to the prenatal formats!
Beyond Postpartum Classes.
Classes designed to take your strength to the next level.Recommended for moms nearing or beyond the 1st year postpartum.
Mom Sculpt
For moms beyond the first year postpartum who are ready to build strength, push their stamina, and feel powerful in their bodies. This class follows the same Pilates-meets-strength format as Postpartum Sculpt, but turns up the intensity with more challenging series, opportunities to explore heavier weights, and a major core burn. Perfect for moms with toddlers and beyond who are ready for their next level.
The perfect pairing of higher intensity dance cardio and full-body strength. This is the kind of cardio you actually want to do and now without baby on your chest, we can really get moving! We spend the first half of class learning the routine together, then move into a weighted sculpt series to finish strong. If you’ve taken our prenatal or postpartum dance cardio + sculpt class, expect more challenging sculpt with heavier weights plus core series on the floor!
Mom Dance Cardio + Sculpt
When am I ready to move up to these advanced classes?
Everyone’s postpartum healing journey is unique. Generally, our beyond classes are designed for moms moving out of the intermediate rehab phase and into advanced strength building! These classes are intended for moms nearing or beyond their first year postpartum. These are great classes for moms with toddlers and beyond!
Can I bring my little one to these classes?
Our beyond classes are mom-only classes.