Pregnancy and postnatal yoga in Malta

Pregnancy yoga can be a calming, practical way to stay active. It may help with back ache, sleep, breathing and feeling prepared for birth, although it cannot promise an easier labour. The first step is to speak to the midwife, gynaecologist or doctor looking after you. Then choose a class led by a teacher with specific prenatal training. The cards above show the providers who list pregnancy classes, and there are not many, so it is worth booking early.

Where can you do pregnancy yoga in Malta?

The choice is small. Anna Aerial Yoga and Pilates in Buġibba lists prenatal classes and mummy-and-baby classes alongside its other sessions, and says all classes are suitable for beginners. Lotus Room in Żebbuġ lists pregnancy among its specialisms, keeps groups to ten, and also offers live classes on Zoom, which can be useful later in pregnancy. On Gozo, Yellow Rock Yoga sells a ten-session prenatal pack, and Monique van Bemmelen, who runs the business with Norbert Koch, is a certified pregnancy yoga teacher. Its published prices for the pack conflict, so ask for a quote.

Availability changes, so contact each provider to confirm when a pregnancy class is next running. If you cannot reach one near you, a private session with a qualified prenatal teacher is a good alternative.

When should you start?

First trimester (up to about week 13). If you are new to yoga, most teachers will suggest waiting until this has passed. You may be tired and sick anyway, and rest counts. If you already practise, tell your teacher straight away and ask your midwife or doctor about continuing gently.

Second trimester (about weeks 14 to 27). This is the usual time to begin. Energy often returns, and the bump is not yet in the way.

Third trimester (from about week 28). You can begin or continue if your midwife or doctor is happy. Expect slower, more supported practice, with more focus on breathing and rest.

You should ask for advice before starting, and in some cases you may be told not to exercise, if you have any of the following: vaginal bleeding, placenta praevia, a history of premature labour or a weak cervix, pre-eclampsia or high blood pressure, severe anaemia, a heart or lung condition, or a multiple pregnancy.

What should you avoid in pregnancy yoga?

If you have pelvic girdle pain, go easy on wide-legged poses, deep lunges and one-legged balances. Ask the teacher for a narrower stance, and ask your midwife about a referral to a physiotherapist.

Aerial yoga needs a specific mention. Hanging upside down in a hammock is not suitable in pregnancy, so if a studio teaches both aerial and prenatal classes, make sure you are booked into the prenatal class itself.

When should you stop?

Stop the class and call your midwife, doctor or the hospital if you have any of these:

• bleeding, or fluid leaking from the vagina
• regular or painful contractions
• chest pain, a racing heartbeat or unusual breathlessness
• dizziness, fainting or a severe headache
• calf pain or swelling
• blurred vision
• sudden swelling of your face or hands
• fewer movements from your baby than usual

In an emergency in Malta, dial 112.

How do heat and the Maltese summer affect pregnancy yoga?

Summer needs more planning here than in cooler countries. Pregnancy makes most people feel warmer, and July and August in Malta are hot and humid, even in the evening. Choose an air-conditioned room, and avoid a stuffy one. Take water and sip during class. Go to morning or later evening classes, and travel outside the hottest hours.

Outdoor yoga can be lovely in spring and autumn, but take care on uneven rock, keep out of direct sun and stop if you feel light-headed. For that reason, an outdoor class is not a good idea on a hot midsummer day. Read our outdoor yoga guide for more on sun and heat.

Winter brings different concerns. Rain can make stone pavements very slippery, so wear sensible shoes on your way in, particularly late in pregnancy.

Think about the trip as well. A long bus ride can be tiring, and traffic and parking in Sliema and St Julian’s can add stress. Ask how close you can park. If travel becomes too much in the last weeks, Lotus Room and Yellow Rock Yoga both have online classes, so ask which ones suit pregnancy.

What should you ask a prenatal teacher?

1. What prenatal training do you have? A general 200-hour certificate does not cover pregnancy in depth. Look for a specific course, and ask where it was taken.
2. Do you need a note from my midwife or doctor? Some teachers do.
3. Is the class only for pregnant students? A mixed class needs more adapting.
4. How do you adapt it for each trimester? You should hear about props, side-lying and shorter holds.
5. Is the room cool? Ask about air conditioning in summer.
6. What about my specific issues? Mention pelvic pain, high blood pressure, gestational diabetes, or anything else your team has flagged.
7. Do you teach birth preparation? Some classes include breathing and positions for labour. Keep your midwife in the loop, especially if you are preparing a birth plan.

Tell your midwife or gynaecologist which class you are attending, so everyone looks after you with the same information. If you are new to yoga altogether, our beginners’ guide explains what to expect and our first lesson checklist covers what to bring. Add an extra cushion and a bottle of water to the list.

What about postnatal yoga?

Give your body time. Most women wait until after their postnatal check, often at around six to eight weeks, and longer after a caesarean, a severe tear or a difficult birth. Ask your midwife or doctor when you can return to exercise.

Start with gentle breathing, pelvic floor work and short, slow sessions. Be careful with crunches, full planks and strong twists until your stomach muscles have recovered, because the two sides can separate during pregnancy, and this is known as diastasis recti. If you have leaking, a feeling of heaviness in the pelvis, or a gap down the middle of your tummy, ask to see a women’s health physiotherapist before you do more. Your ligaments may stay softer for some months, particularly if you are breastfeeding, so take stretches gently.

Anna Aerial Yoga and Pilates lists mummy-and-baby classes, which can be a simple way to get out of the house with your baby. Otherwise, a gentle hatha or restorative class is a good place to return, such as those at Feel at Harmony in Msida, which also streams live on Zoom. Yoga may help mood too, but it does not replace support for postnatal depression. If you are feeling low or anxious, tell your midwife or doctor.