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Aqua Yoga Programme

Gentle, water-based activity is a great form of relaxation and light exercise for expectant mums.

Learn what to expect week on week, what we will do, and how it will benefit you.

7 sessions of deep relaxation, deep breathing, and gentle exercise. You are supported step by step by water, your teacher / instructor in water with you and also with like minded ladies.

Our goal is to help you in your efforts to prepare your body and mind for the arrival of your little one. 

Teacher Led & Supported Section

Our teachers are -in-water to support and guide you. As a family swim club, we get to know all our Mums and their comfort levels on an individual level – meaning we can support your activities at a pace that you are comfortable with and that suits you

What to Expect Section

Below is a guide to the sessions and what goes on during each week of your course. 

Programme Intro Pages

We recommend new comers to first read through our programme intro pages

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Next Term Timetables

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Programme Stages

The programme is over 7 weeks. Below you can find a breakdown of what is involved is each weekly session.

Aqua Yoga

Week 1

1. Opening

Meeting your tutor, introduction into water and settling into the environment.

2. Your Mind 

Easing in and relaxing your mind and thoughts. 

3. Body Work

Warming up, beginning with gentle low and upper body warmups, from your head down to your toes. An introduction to aqua yoga positions and stretches. Introduction of pelvic floor exercises, learning how to gently open the pelvis to increase pelvic and hip flexibility. 

4. Body Relaxation

Learning to relax in the water and floating whilst pregnant. We will focus on full relaxation of body and mind and enjoy weightlessness and buoyancy. 

5. Breathing

Introduction to the breathing patterns, breath engagement and control. Breathing for giving birth, managing your breath. 

6. Bonding 

with Bump and Baby.

7. Bringing it all together

Linking your breath, body and mind – full awareness and mindfulness. 

8. Some Social Aqua Fun & Support

Getting to know other mam’s to be.

9. Class Closing

We will wind down with some deep relaxation and floatation. 

Aqua Yoga

Week 2

1. Opening

Settling into the environment and getting to know other ladies in class

2. Your Mind

Connecting your body with your mind and learning how to let go busy day ahead of you (or one you just had) and really focussing on your self and bump

3. Body Work

Lower and upper body warm up. Learning the importance of full body exercise in pregnancy. Introducing additional stretches and exercises for strength.

4. Body Relaxation

Prevent and alleviate pelvic pain which is all done by gentle exercise either free standing or supported by the wall. Also enjoying weight free movement around the pool supported by noodles / woggles.

5. Breathing

Linking breath to pelvic tilts and pelvic health/ muscles strengthening. Make more room for growing baby in between rib bones but also in hip area. We will introduce woggles/ noodles into some parts of class.

6. Bonding with Bump and Baby

Small hand movement massaging your bump and saying hello. Promoting bonding with baby/bump.

7. Bringing it all together

Linking all those new poses, which you were introduce to, together and understanding how each pose will support your body during pregnancy and all body changes which comes with it.

8. Some Social Aqua Fun & Support

Getting to know rest of the group, and sharing with each other your pregnancy journey / experiences (just if you feel like that’s something you interested in)

9. Class Closing

We will wind down with some deep relaxation and floatation, whilst in a supported relaxation pose. 

Aqua Yoga

Week 3

1. Opening

We will open class with breathing exercise which will calm your nerves system down, and prepare your mind and body for some quality time to yourself. 

2. Your Mind

During some lower body – mainly leg exercise, we will focus on the importance of your mind, and how powerful our mind set can be. Connecting exercise with breathing will prepare your mind for giving birth. 

3. Body Work

Working - We will increase pelvic flexibility, and lower body strength - focusing on strength of your legs as they are carrying us around and most of our body weight, also gently increasing general fitness. We add in toning the sides & waist which is still possible even during pregnancy. Reduce gravity/ bump hanging in different positions. A focus on hip flexors and extensions, to create more space for growing baby.

4. Body Relaxation

We will introduce some standing relaxation positions, where you will be able to focus just on yourself and relax your body and your mind. 

5. Breathing

Explaining importance of your breath while holding poses or exercising. Focusing on breathing and enjoying the movement of pelvic floor bones. Introducing different breathing techniques to prepare for birth - birthing breath.

6. Bonding with Bump and Baby

But also explaining how your positions will change week by week as your bump will grow. 

7. Bringing it all together

Main focus will be to show you that even during pregnancy you can do some strong exercise while really focusing and bringing attention to your breathing and your mind.

8. Some Social Aqua Fun & Support

We will close our class with small group activity, which helps with group bonding. 

9. Class Closing

We will wind down with some deep relaxation and floatation.

Aqua Yoga

Week 4

1. Opening

This week we will open with grounding exercise, which will help with the full connection – mind and body connection 

2. Your Mind

Bringing awareness of your own breath and breath been the main focus, which will help you to calm and centre the mind.

 

3. Body Work

Opening and stretching upper body with focus on the spine, to help with back pain or discomfort and to strength our spine which is changing during each stage of pregnancy. Lots of focus on pelvic, and pelvic floor muscles, introducing breathing with movement to engage each muscle in the area to increase flexibility. Working with hip joints and creating mobility in this area and also creating space for your baby. 

4. Body Relaxation

While using woggles / noodles we will really enjoy weightless feeling while fully supported by water. 

5. Breathing

Preparation for birthing breath and focus on calming the mind. 

6. Bonding with Bump and Baby

During each relaxation, we will focus on your baby / bump and noticing all the small changes your body will show week on week. 

7. Bringing it all together

While your whole body will get some stretch and release we will each week bring new aspect into class, to make sure you have as many tools on hold as you can to prepare your body and your mind for birth. 

8. Some Social Aqua Fun & Support

We also introduce some group bonding exercise closing it with floating relaxation, give you the feeling of movement while floating. 

9. Class Closing 

We will wind down with some deep relaxation and floatation. 

Aqua Yoga

Week 5

1. Opening

We will start with dynamic upper body warm up, to bring our heart beat bit higher and also encourage nice blood circulation around the body.

2. Your Mind

Introducing a little bit of visualisation, where we will learn how to create more space for your growing baby, while using calming breath.  

3. Body Work

We start by warming up with noodles / woggles and bring in some positions / exercise to tone up the upper body and core abdominal muscles. Working with hip joints and creating mobility in this area and also creating space for your baby. We touch on detailed explanation how to use pelvic floor home exercise. Promoting elasticity of the pelvic floor is one of the main components of prenatal fitness or preparation for childbirth.  Yoga exercise are useful to help stabilize pelvic joints from inside out. They contribute to a better blood circulation in the lower pelvis.

4. Body Relaxation 

During our relaxation we will really focus on your breath but also on your growing baby, noticing any movement or absolute opposite, the stillness of your baby / bump. 

5. Breathing

In this week we will really show you how to join the breathing into your pelvic floor exercise. 

6. Bonding with Bump and Baby

Each exercise and many different position while surrounded with water, will send little waves to your bump / baby and encourage bonding time. 

7. Bringing it all together

Detailed explanation about importance of elasticity of the pelvic floor and some useful exercises joined in with breathing will be the main focus on this week class.  

8. Some Social Aqua Fun & Support

We will create little activities while ladies usually get a little bit competitive in between each other, which is always nice bit of fun while enjoying time in water.

9. Class Closing 

We will wind down with some deep relaxation and floatation.  Closing class with extra supported floating position and bringing f focus on breath and your growing baby, enjoying all the movement or stillness of you baby.

Aqua Yoga

Week 6

1. Opening

Starting with slow and gentle breathing exercise, just to noticing the breath and letting it go.

2. Your Mind

Straight from the start we will bring your nerve system right down and encourage some self loving exercise. 

3. Body Work

Continuing into gentle upper body warm up, which will help us to tone the upper body and core abdominal muscles simultaneously. Using the support and buoyancy of water we will join the whole-body movement to really allow the spine to be free up and release all the tension and pain. Also introducing movement with breathing while we will bring focus on engaging internal pelvic floor muscles and strengthening this area

4. Body Relaxation 

By introducing new breathing technique which will really help to release all the tension and calm the system down, we will enjoy nice hormonal release in floating position. 

5. Breathing

With introduction of another breathing technique which will help you to calm your nerve system down especially during labour. Closing it up with supported relaxation.

6. Bonding with Bump and Baby

Sending gentle vibes into water, will gently bounce of your bump. 

7. Bringing it all together

We will start connecting all of the poses and breathing techniques together, that you are able to pick your favourite one and what suits your body the most. 

8. Some Social Aqua Fun & Support

Introducing more of the group bonding and pairing up, for some gentle (and at time fun) exercise, when really competitiveness come out from each mam to be.

9. Class Closing

We will wind down with some deep relaxation and floatation. 

Aqua Yoga

Week 7

1. Opening

Really bringing all the elements we learned for past 6 week together.

2. Your Mind

By introducing another really important breathing technique we will let the mind wonder and embrace time in the water. 

3. Body Work

While we use ungulate spine moves, we will help the vertebra (26 bones at the spine) to find freedom, during this movement we will feel gentle stretch at back of the hips and lower hips which is fine and absolutely normal. Also focusing on the breath and engaging internal pelvic floor muscles. 

4. Body Relaxation

Taking time to yourself and connecting the body with the mind, letting go, release all the tension. Giving spine some attention and freeing up the whole body during gentle movement. As body changes in pregnancy, spine go through lots of changes too. 

5. Breathing

While introducing another breathing technique. The idea behind this technique is that we are giving uterus plenty room to expand, which is what is going to do naturally during childbirth. This breathing is also great breathing technique during contractions. Breathing during contractions is the most important during labour. This breathing helps with discomfort which comes with each contraction. This breathing is also great breathing technique during contractions. Breathing during contractions is the most important during labour. This breathing helps with discomfort which comes with each contraction. 

6. Bonding with Bump and Baby

Each exercise is there to encourage bond between mam to be and baby.

7. Bringing it all together

By the end of this 7 weeks all our ladies will have plenty tools int heir bag, which they will be able to use during labour / giving birth 

8. Some Social Aqua Fun & Support 

Going back into the group bonding and pairing up, for some gentle (and at time fun) exercise.

9. Class Closing 

And finishing off by your choice of floatation for   your relaxation part. we will wind down with some deep relaxation and floatation. 

We close class of your first 7-week course with a little surprise, a certificate for you and your bump, to add to your bump memory box.

Questions we get asked a lot…

What stage of pregnancy does this course suit?

Technically, you can join at any stage of pregnancy and continue right up to term. Generally, we advise ladies to wait until after week 12, and we advise people to please check with their GP if there are any conditions they are worried about before going to the swimming pool.

I can’t swim, is this a problem?

Not at all, this is always a gentle and light exercise activity that’s held in the shallow end of the pool with an instructor beside you.

I have no Yoga experience, will this matter?

No, it won’t affect you. We begin with the very basics and introduce new movements week by week. You don’t need any experience at all.

What do I need to wear and bring?

All you need is your swimwear, swimming hat, towels and toiletries. We provide all water equipment. Don’t worry, we send you an information email once booked, with everything you need to know.

Are the pools warm?

Yes, all our pools are heated and temperature-controlled ranging from 30 degrees plus. Swimtastic teaches babies, toddlers, little people and adults, so our pools are carefully selected.

What are the parking and changing facilities?

Each of our facilities have free parking. For full details on the pool and changing facilities at your location please click here.

What do our customers say?

I had the most fantastic 6-week course. Zuzana was an amazing instructor and I really felt at ease with her in the water. She was always pleasant and friendly and explained everything really well. I had a great night’s sleep every night after the classes as the relaxation at the end was lovely. Now I’m looking forward to the infant classes. Thank you, Zuzana and Mark.
Eimear O’ Keeffe - Tullamore, Co. Offaly
I just finished my course of Ante Natal yoga with Swimtastic and I’m so glad I did it. Zuzana was amazing, and the classes were so relaxing and fun at the same time. Also, they were never the same, so you don’t get bored. I’m looking forward to going back, but this time it will be with my little one!
Asta Dalisanskyte - Tullow, Co. Carlow

Accreditation

All our Courses have been specially designed by the Swimtastic team and we are affiliated with; Swim Ireland, Water Safety Ireland, STA (UK), and Birthlight (UK).

Talk to us

To learn more or ask us any questions please use the form below. We also offer periodic free taster classes and we'll email you to offer you a place when theres one in your area. We look forward to hearing from you.

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We will call you to discuss our Pregnancy Aqua Yoga programme in more detail.

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Your family swim club

At Swimtastic we pride ourselves on providing swimming programmes for all ages and abilities.

Look through our other programmes pages