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Classes for Every Stage of Motherhood

At Luna Wellness Studio, classes are designed to support women through every stage of motherhood—from pregnancy to postpartum and beyond.
Each session combines education and functional movement to help you build strength, confidence, and a strong connection with your body.

All classes are baby-friendly and offer a welcoming space to move, learn, and feel supported—whether you’re expecting, newly postpartum, or returning to exercise with your little one.

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Level 1 : Core Foundations

This baby-friendly class introduces gentle core and pelvic floor rehabilitation movements, including breathwork and pressure management strategies. You’ll learn how your core and pelvic floor work together and build the foundation for safe, effective movement.

What you'll learn:

  • Class 1: Breathing Mechanics (focus on diaphragmatic breathing)

  • Class 2: Core and Pelvic Floor Connection (engage and release the pelvic floor)

  • Class 3: Posture and Alignment (focus on rib flaring)

  • Class 4: Strength and Functional Movement

Ideal for:​

  • Moms in the early postpartum period who haven’t started pelvic floor or core rehab yet.

  • Moms who want to learn more about how to safely reconnect with their core and pelvic floor in a small group baby friendly setting.

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Level 2 : Gradual Return to Exercise

This baby-friendly four-class series helps you safely ease back into fitness while building strength, posture, and stability. You’ll also learn how to move with confidence, reconnect to your core, and exercise in a way that supports your recovery.

What you’ll learn:

  • Class 1: Active Core breathing

  • Class 2: Core and glutes

  • Class 3: Posture and Stability

  • Class 4: Strength and Functional Movement

Ideal for:

  • Moms who completed Level 1 or the physiotherapy rehabilitation program

  • Moms who have already started gentle core/pelvic floor rehab and/or worked with a pelvic health physiotherapist

  • Moms who were active during pregnancy and are ready for the next step.

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Level 3 : Return to Strength 

This circuit-style class blends pilates and strength training to rebuild strength, posture, and confidence. Move at your own pace while your baby plays nearby. Babywearing is optional, and the environment is relaxed and supportive.

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Ideal for:

  • Moms who’ve completed earlier levels or the physiotherapy program

  • Moms who have consulted with a pelvic health physiotherapist and are cleared for moderate strength training.

  • Moms who are more than 6 months postpartum with no symptoms of core & pelvic floor dysfunction (diastasis, incontinence, prolapse)

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Postpartum Rehabilitation Physiotherapy Program

In collaboration with Rewind Physio , this small-group program combines education and rehabilitation exercises to support healing and recovery after birth. Sessions are led by a pelvic health physiotherapist and a certified pre/postnatal coach. You’ll work on restoring core and pelvic floor function and preparing your body for safe movement and exercise.

Covered by most private insurance.

Ideal for:

  • Moms between 4 weeks to 1+ year postpartum

  • Moms who want to improve pelvic floor issues such as diastasis recti, incontinence, or prolapse

  • Moms who want the benefits of pelvic floor physiotherapy while meeting other moms and their babies in a small group setting

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Mom and Baby Fitness at the Embrun Dome

Combining fitness and community, this class is designed to help moms safely return to exercise after birth. Each session blends functional strength and yoga-inspired movement, with variations for every stage of postpartum recovery. Babies can be part of the workout or free to explore and play in a relaxed, welcoming space.

Ideal for:  moms 6+ weeks postpartum and cleared for exercise.

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Register directly through the Russell Township Recreation Program.​

 

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Fit for birth

Fit for Birth is a prenatal fitness class designed to help you stay strong, mobile, and confident throughout pregnancy.

 

Each session blends functional strength, mobility, and breathing techniques to support your body’s changing needs and prepare for birth and postpartum recovery.

 

This class focuses on safe movement, pelvic floor awareness, and building the strength you’ll use in labor—and beyond.

 

Ideal for: All stages of pregnancy.

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