Yoga and Pilates Timetable

*The first 30 mins of the class will be time to drink tea and connect with other mamas- We know it can be hard to arrive on time with a babe so arrive anytime in this first 30mins

** After class will be time to drink tea and connect with other mamas

CARRIER means this class is appropriate to bring your baby carrier along and do the class with your babe in the carrier. This is not a requirement and you can absolutely leave your baby on a blanket on the floor is you prefer (and if they allow hehe). PLEASE NOTE the safety of your baby in the carrier is 100% your responsibility and not that of Natural Birth co or the instructor of the class. Follow the instructors as provided by your carrier brand

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+ refers to the difficulty rating of the class

All classes with the exception of reformer

2/22 Beach Rd Maroochydore

Reformer Classes

1/7 Goshawk Blvd, Buderim QLD 4556

Pregnancy Yoga

Use pregnancy yoga to prepare, connect, and birth naturally.

Dive deep into a holistic pregnancy journey with our soulful movement classes. As you move safely through every stage of your pregnancy, intertwine yourself with the wisdom of birth education. Leave each session feeling profoundly connected and confidently prepared for your unique birth journey.

Sunday Pregnancy Yoga **

Our Sunday pregnancy specific yoga flows are articulated to focus on a different component of holistic preparation toward a natural birth. This runs on a 6 week rotation.

1. Body Balance

2. Connect with your intuition & create body awareness

3. Hip opening and glute strengthening

4. Labour preparation using the birth balls

5. Restorative Yoga

6. Pelvic Floor awareness and softening with Women's Health Physio Caitlin.

Mums & Bubs yoga *

Mums and bubs yoga is specific to the postnatal woman at any stage of her journey from 4 weeks to 8 months postpartum. We hold a strong focus on core and pelvic floor strengthening, community building with our amazing NBC mamas, finding calm and serenity amongst the chaos of motherhood. And if the babies are really kicking off we will surrender to some baby yoga and chats hehe.

Mamas only Yoga

So often our postnatal mamas say “I miss our Sunday pregnancy yoga so much! It was so relaxing” so we have decided to bring it back for the postnatal journey!

Mamas only… no babies allowed hehe

Although I love the bubbas they don’t quite fit the vibe of yoga most of the time. So this class is designed to nourish your soul through this journey in motherhood, with deep relaxation, meditation, flowing easeful movements for the postnatal women.

Pregnancy Pilates +

This pregnancy specific pilates class is designed to make our pregnant mamas build the strength and fitness in the places they need for BIRTH.

Yep you guessed it, this looks like strength in the legs and glutes, while building balance through the pelvic floor. The legs and glutes literally carry you through labour, when strong and fit they can help you be intentionally active for longer, helping you on your journey to a natural birth. The pelvic floor being balanced is vital for the role of baby descent during labour, and progressive birth!

During this class we also build components that enhance their pregnancy and their early motherhood journey. Strength through the upper back support posture during pregnancy, reducing pain, and avoiding injury in that early motherhood stage of constantly bending over and picking up. Also we work on the core in ways safe towards pregnancy which reduces your abdominal separation and enhances your postnatal recovery.

We are able to adapt your practice around any injuries or pregnancy discomforts you may experience including pelvic girdle pain, abdominal separation, carpal tunnel/wrist pain, and of course the beloved reflux and nausea.

Mums & Bubs FREEDOM Cardio Barre W/ Carriers ++

This FREEDOM Mums and Bubs class, is a unique style of fitness that focuses on moving our bodies to the beat of the music. Not only is it rhythm-focused, but it stands strongly on the principles of body positivity, inclusivity, mental health and confidence building. We shy away from fitness trends and body shaming language, and focus on how the movement makes us FEEL just as much as the physical work.

The fusion class is the perfect blend of Barre movements paired up with cardio dance. We stand up and move, we get on our mats and move, and we stretch and ground at the end. The classes are modifiable, inclusive and genuinely for every body.

The overall focus of each class is to have FUN, feel FREE in your body, and to feel CONFIDENT! The fitness is a byproduct, but trust us, it’s there. These classes are a spicy, and well rounded workout.

Bubs in the carriers during this class (and have an absolute hoot).

PLEASE NOTE This is not a requirement and you can absolutely leave your baby on a blanket on the floor is you prefer (and if they allow hehe). PLEASE NOTE the safety of your baby in the carrier is 100% your responsibility and not that of Natural Birth co or the instructor of the class. Follow the instructors as provided by your carrier brand

Pregnancy Reformer +

This pregnancy specific reformer pilates class is designed to make our pregnant mamas build the strength and fitness in the places they need for BIRTH.

Mums & Bubs Barre W/ Carriers +++

This class is a favourite amongst the NBC mamas. They get a great full body burn where they feel like they've actually worked. The babies are having a great time being rocked and swayed by you while they're having a pina colada in the carrier watching their mamas WORK!

The class always finishes off with a Core component on the mat where the babies come out of the carrier.

Mums & Bubs Pilates * ++

In our mums and bubs pilates we work hard on strengthening the core and pelvic floor, getting the heart rate up, while gas bagging and having a laugh at the same time. Mamas often alternate between flogging it in class and stopping to feed or settle their baby and that is absolutely NORMAL. Sometimes you luck out (or not) with your babe being settled and get a full class in, sometimes you're doing squats holding your babe while the rest of us carry on. It's all about getting in some movement, hanging with other mamas, getting out of the house, and having fun!

Mums & Bubs Reformer +

In our mums and bubs reformer pilates we work hard on strengthening the core and pelvic floor, getting the heart rate up, while gas bagging and having a laugh at the same time. Mamas often alternate between flogging it in class and stopping to feed or settle their baby and that is absolutely NORMAL. Sometimes you luck out (or not) with your babe being settled and get a full class in, sometimes you're doing squats holding your babe while the rest of us carry on. It's all about, getting in some movement, hanging with other mamas, getting out of the house, and having fun!

Sharn Watts

Sharn Watts is a Yoga Teacher who specialises in Pre and Postnatal Yoga and Yoga for Women’s Health and moved to the Sunshine Coast in December 2021.
Sharn has been teaching yoga for more than 7 years, including running her own yoga studio in Canberra, and launching an online yoga studio for Pre and Postnatal Mums called Yoga Mums Fitness. She has a true passion for working with women to teach both yoga and the importance of self-care and reducing stress using gentle movement, breathing, mindfulness and meditation.
Sharn is a Mum with 2 kids, so understands how exhausting and taxing pregnancy and motherhood can be on the body, both physically and emotionally. She also understands the importance of deep connection with yourself, your baby, and other mums along the way.
Sharn loves working with women in all aspects in life, especially to help them prepare for birth during their pregnancy, restore their core post birth and build overall mental & physical strength through their life journey.
When Sharn is not teaching yoga, she loves spending time with her family, listening to Audible, cooking, and staying active with yoga, walking and strength and conditioning.
Caitlin Pender

Caitlin is a Women’s Health Physiotherapist & Birth Doula as well as a Pre & Postnatal Pilates & Yoga instructor.
She is passionate about serving, supporting & empowering new mums by combining my physiotherapy-expertise & my knowledge of birth with the eastern philosophies of yoga & exercise principles of pilates!
QUALIFICATIONS
Bachelor of Physiotherapy - University of Canberra
Women’s Health- Women’s Health Training Associates (Taryn Hallam)
Pilates qualifications through the Pilates institute of Queensland
Moving Away from Pelvic Pain - Robin Kerr
200h Yoga Teacher Training - Being Yoga
Barre Teacher Training - Zamma Institute
Pregnancy and Postnatal Yoga Teacher training - Being Yoga
Birth Doula Training - Doula Training Academy
Pregnancy Yoga Teacher Training - Bhakti Rose
Corrissa Girdwood

I am a Canadian gal now based on the Sunny Coast with my partner and my 2 yr old little boy. I grew up playing sports and was an avid water skier in my 20s. Fun fact: I taught water sports for 5 years and used to climb in the pyramids for the waterski shows!
I have been teaching movement for over 8 years. I fell in love with how moving my body made me feel, and became addicted to spreading that joy to other people. I started with my yoga teacher training in Northern India in 2015, and then became trained in Barre in 2017 in Calgary Canada. Since moving to Australia in 2018, I have added my pre and post natal yoga training, as well as my mat Pilates.
I decided to create FCB based on a few things, including a personal desire for what I wanted out of a class- but couldn’t find anywhere on the coast.
I have always taught my classes with musicality in mind, and with an energy level that seemed to far surpass my fellow instructors, I decided to run with it!
I wanted to create a class where fun came first!
From both my pregnancy and postpartum personal experience, I felt that my day-to day lacked something where I could move not just for my body, but for my mind and, more importantly for my mood! hello hormones!
My body was changing, my confidence was disintegrating and I craved a community. Especially in the early PP days.
These classes help you connect back to the body, strengthen the body, but also the mind. They improve cognitive function ( mummy brain am I right?!) and most importantly improve confidence over time! They encourage fun, they encourage community and they help you bring out your best self so you can thrive in your mum era!
I want to shift the focus to how the movement makes us feel rather than just the physical outcome. I want to build a community of people who love to come together, sweat together, and have fun! A no judgement zone where we can really shake it all loose!
Can’t wait to get sweaty and confident with you Xo
Tiarna Cupello

I have been passionate about dance and movement throughout my life. Finishing up ballet after 17 years, I continued my love for movement and helping others achieve their goals through fitness and Pilates. After recently becoming a mumma myself I have fallen inlove with the benefits of movement all over again and could not imagine my postpartum journey without it.
I love teaching a fun and dynamic class.