Pre/Postnatal & Athletic Yoga
I teach yoga that’s adapted for pregnancy, postnatal recovery, and athletic training, with sessions focused on easing aches, rebuilding strength, and preventing injuries using props and practical movement.
Pricing Guide
Specialized Prenatal & Postnatal Therapy
Session Structure
- 60 minutes active yoga practice followed by 15 minutes of symptom consultation
- Personalized 1-on-1 format conducted at client home or virtually
- Customized flow based on specific trimester or postnatal recovery stage
Prenatal Focus
- Pelvic floor training with Kegel variations for labor preparation
- Legs-up-the-wall inversions to manage ankle and foot swelling
- Lumbar strain relief through Cat-Cow variations and side-stretching
Postnatal Focus
- Diastasis Recti assessment to check abdominal separation before core work
- Shoulder opening flows to counter neck strain from nursing or holding baby
Support & Tools
- Prop-assisted flows using bolsters and blocks for zero-strain movement
- Breathwork (Pranayama) integration for anxiety management
Athletic Mobility & Active Recovery
Session Details
- 60 minutes of intense mobility and functional stretching
- Targeted at runners, cyclists, and heavy lifters
- Conducted at client home or gym access
Runner-Specific Protocols
- Hip unlocking using deep pigeon and lizard lunge variations
- Pyramid pose and wall-assisted stretches for hamstring and calf release
- Focused stretching for IT band relief and knee safety
Tool-Assisted Techniques
- Guided self-myofascial release instruction using foam rollers
- Wall leverage techniques for deep quad stretches and spinal alignment
Performance Enhancement
- Diaphragmatic breathing instruction for endurance optimization
- Core stability work including dead bug and boat pose variations
Monthly 12-Session Consistency Pack
Package Overview
- Total of 12 sessions scheduled as 3 sessions per week
- Valid for 35 days to accommodate minor rescheduling needs
- Discounted rate compared to single session bookings
Progressive Training
- Weeks 1-2: Foundation building, alignment correction, and weak link identification
- Weeks 3-4: Advanced flows, increased hold times, and measurable flexibility gains
- Hybrid option to swap up to 2 in-person sessions with virtual slots
Membership Benefits
- Guaranteed priority slot reservation for the entire month
- Lifestyle audit covering sleep hygiene and hydration guidance
- Access to practice snippets for off-day homework
About Pre/Postnatal & Athletic Yoga
Why I Teach Yoga This Way
Yoga isn’t just about touching your toes or perfect poses. For me, it’s really a way to come back to yourself. Whether you’re expecting, just had a baby, or smashing your fitness goals, my classes are about finding your own balance and a little sukoon (peace).
Yoga for Mamas & Mamas-to-Be
I get how every pregnancy and recovery is different. My sessions for pre/postnatal yoga are gentle, slow, and tuned to your body’s changes. We’ll work on:
- Easing common aches
- Pelvic floor yoga for pregnancy
- Breathing that actually helps you relax After delivery, I’ll help you rebuild core strength and release all that tension from feeding and carrying your little one.
Yoga for Athletes & Weekend Warriors
As someone who runs too, I know rest days aren’t always just lying around. My style of yoga for runners recovery mixes active stretching with mobility drills so your muscles feel loose, not sore. We’ll use props, do stretches that actually prevent injuries, and focus on moving smarter, not harder.
What to Expect
No chasing perfection here. My classes are about mindful movement for new mothers and athletes alike. You’ll sweat, you’ll smile, and some days you’ll just want to chill. All good. Let’s show up together and see where the mat takes us.
Meet your Expert
Richa Kumar
45 connects in last 3 months
My Story
Hey, I’m Richa. Yoga is my *sukoon*, my peace, but I’m never just on the mat. You’ll spot my two Shih Tzus hanging around, sometimes stealing the spotlight! Sometimes I’m in a saree at a cultural event, sometimes I’m in jeans laughing with my girls. Balance, that’s my thing. संतुलनम योगस्य प्राण: (balance is the essence of yoga) - whether I’m running a marathon or chilling with family, I’m always learning, always growing. Life’s messy, but that’s what makes it fun.
My Work
Yoga Classes for All - I teach Power Yoga for beginners, aerial yoga, acro yoga for couples, plus pre/postnatal yoga sessions.
Practice, Not Perfection - Every body is welcome. Some days you flow, some days you wobble - that’s real yoga.
Props and Play - We use wheels, straps, blocks and more to help with flexibility and mobility. No boring routines.
Grow Together - Yoga is a conversation, not a lecture. We breathe, learn, and figure it out together, one session at a time.
