We're passionate about supporting you to feel amazing in your body — during conception, pregnancy, and long into your postpartum journey. You are always welcome at Kynd.
We do not endorse bounce-back culture ✦ You belong herePregnant? Welcome. Postpartum? Welcome. Trying to conceive? Welcome. Fourth trimester? Welcome. You're always welcome at Kynd.
If you can tick these boxes, you are welcome in our studio at any stage of your pregnancy. We'll take care of the rest.
Your safety and an exceptional experience of kyndness is our driving force. We follow the latest guidelines, evidence-based practice, and advice by women's health physios and birthworkers to guide our practice.
Don't just take our word for it — here are the resources we draw on.
Evidence-based, Kynd-written guides for each stage of your pregnancy — and the topics that come up most in the studio.
The first trimester is when your body is working the hardest. You may not look pregnant yet, but you feel completely different. Exhaustion, nausea, and overwhelm are all completely normal — and none of them mean you need to stop moving.
The evidence is clear: safe prenatal exercise does not increase miscarriage risk (Davenport et al., 2019). Women who maintain regular physical activity in early pregnancy often experience better overall outcomes — improved maternal wellbeing, reduced fatigue, and lower risk of gestational diabetes.
If you have morning sickness: gentle movement can help. Try shorter classes, stay hydrated, and focus on nourishing food — folic acid, iodine, iron, zinc and omega-3s are especially important right now. Morning sickness passes for most women by weeks 12–18.
At Kynd, our Fundamentals and Slow Flow yoga classes are ideal in the first trimester — low intensity, gentle, and always adaptable to exactly how you're feeling that day.
For many women the second trimester is a relief — the nausea settles, energy lifts, and you may feel more like yourself again. The "golden trimester."
Research consistently shows regular movement in the second trimester reduces risk of gestational diabetes, preeclampsia, and excessive weight gain (ACOG, 2020; Mottola et al., 2018). Strengthening the muscles around the pelvis, hips and back can also ease the discomfort that comes with a rapidly changing body.
Pelvic girdle pain: Up to 50% of women experience some degree of PGP in pregnancy. If this is you, modifications help — reducing single-leg movements, avoiding wide stances, and focusing on core and glute strengthening. Let your teacher know before class.
Mat Pilates, Reformer, and Vinyasa all work beautifully in the second trimester. Sculpt/Barre is also excellent — you're standing, supported, and the load on your belly is minimal.
Your body is carrying its greatest physical load. Fatigue, back pain, swelling, breathlessness, disrupted sleep — all signs of how extraordinary what your body is doing right now. This is not the trimester to stop moving.
Research shows staying active in late pregnancy can reduce risk of gestational hypertension, support healthy weight gain, and lower likelihood of caesarean birth (ACOG, 2020; Mottola et al., 2018). Movement in these final weeks also regulates mood, eases anxiety, and supports sleep.
The goal shifts: We're not pushing harder — we're moving in ways that support your changing body. Expect to get out of breath faster. Expect workouts to feel different. That's completely normal. Slow down, take breaks, and trust your body.
Third-trimester modifications at Kynd include avoiding prolonged time flat on the back, reducing high-impact movements, and prioritising balance and support. Our teachers are experienced with late pregnancy and will guide every adaptation you need.
Pelvic girdle pain affects up to 60% of pregnant women — causing discomfort around the pelvis, hips, lower back, and pubic bone. It's caused by the joint, ligament, and postural changes your body makes as it adapts to pregnancy.
The good news: staying active can help. The key is how you move. PGP-friendly modifications at Kynd include:
Please let your teacher know before class if you're experiencing PGP. Reformer Pilates is particularly well-suited as the machine supports your body through every movement. For severe PGP, we'd encourage working alongside a women's health physiotherapist for tailored assessment.
There is a lot of conflicting information about pelvic floor and core work in pregnancy. Here's what the evidence actually says: when done correctly, targeted core and pelvic floor exercise is safe and beneficial (Davenport et al., 2019; ACOG, 2020). It can reduce urinary leakage, ease back and pelvic pain, support posture, and support labour outcomes.
However — and Claudia feels strongly about this — a universal approach to pelvic floor contractions (kegels) is not appropriate for everyone. We all have different pelvic floor histories, movement backgrounds, and birth histories. What helps one woman may not help another.
Claudia's position: work with a women's health physiotherapist or pelvic health therapist to understand what your pelvic floor specifically needs. In preparing for a physiological birth, the pelvic floor needs to be able to open and relax — not just strengthen. Sometimes too much strengthening work can be counter-productive to this goal.
Rebuilding pelvic floor strength and balance in the postpartum period is a different matter — and is genuinely useful for long-term pelvic health.
We will not cue the pelvic floor in classes. You are warmly encouraged to bring any strategies from your physio or other practitioners into your practice at Kynd.
You're truly welcome at any stage along your conception, pregnancy and postpartum journey (and we believe that postpartum is forever).
The guidelines that you cannot exercise beyond 12 or 16 or 20 weeks are outdated and based on fear. If you're feeling well, want to practise, and your pregnancy remains uncomplicated, you're welcome to continue with us.
We live in Cairns. You're likely no stranger to sweat. Our classes can get warm sometimes — but your body is always working to regulate your temperature, and this is no different in pregnancy.
If you feel too hot, take extra breaks, have some water, or step outside for a moment. You're welcome to claim the coolest spot in the room. You know your body best — listen to it, and we'll support you accordingly.
Worry is very common in pregnancy and is a sign your mothering instincts are working beautifully.
"Concerns that regular physical activity during pregnancy may cause miscarriage, poor fetal growth, musculoskeletal injury, or premature delivery have not been substantiated for women with uncomplicated pregnancies." — ACOG, 2020
If something doesn't feel right, listen to that inner voice and let us or your care provider know.
You can lay on your back for as long as you feel comfortable. Outdated advice was to turn pregnant women onto their sides, but we now say you can do all supine work as long as feels right for you.
We're only on our backs for less than a minute in any given class (with the exception of relaxation/savasana), so until 3rd trimester you can feel confident. After 3rd trimester, the latest evidence suggests you will still be fine — you may simply want to be slightly elevated as your belly grows. Just let us know if your care provider has advised otherwise.
You can lay on your front for as long as feels comfortable — this varies from woman to woman. Some feel comfortable until they "pop", others not from the moment they discover they're pregnant. Regardless, we'll offer other options and will gently encourage another position for your comfort.
Yoga and Pilates are truly the most adaptable practices for pregnancy. We encourage you to avoid:
Claudia also strongly believes in barre/sculpt in pregnancy — you're standing for most of the class, there's no pressure on the wrists, the load of the belly is lessened, and you have the barre as additional balance support.
A universal approach to pelvic floor contractions (kegels) is something Claudia feels strongly about. We all have different pelvic floor histories, movement histories, and birth histories.
Claudia believes it is best to work with a women's health physio or pelvic health therapist to identify whether strengthening exercises are right for you. In preparing for a physiological birth, the pelvic floor needs to open and relax — sometimes too much strengthening can be counter-productive.
We will not cue the pelvic floor in classes. You are encouraged to incorporate any strategies from other professionals into your practice here.
Unless your care provider has advised otherwise, we encourage you to use the Talk Test — only challenge yourself as much as you could maintain a conversation. If you could chat to the person on the mat next to you, your heart rate is perfect.
Pregnancy is an open, expansive and softening time — you are preparing your body and mind for the biggest expansion you will ever face. You can stretch as much as feels good. You will know if a stretch is too far.
Warning signs to stop exercise and seek medical attention include:
Please let us know if you experience anything like this so we can support you best.
Get expert advice from a health professional before starting or continuing physical activity if you have a history of, or develop, any of the following:
If your care provider advises that you may continue or commence yoga or Pilates with us, please get in touch so we can ensure we support you with the most suitable class style and teacher.
You are welcome to return when you feel ready — but we really encourage waiting until at least the 6–8 week mark. Your body needs time. Your mind needs time. Your family needs time to adjust. There's no rush — we promise we'll be here for you.
If you have had a caesarean section, you will likely need to wait until at least 8–12 weeks. Check with your care provider.
We do not endorse "bouncing back". We encourage slowly finding your flow, whilst simultaneously filling up your mama cup.
Every postpartum will feel different from woman to woman, baby to baby, and birth to birth. We will encourage you to:
We encourage you to avoid:
In the postpartum space, we encourage movement that brings you back into your centre. Pregnancy and birth are deeply expansive experiences — energetically, you can feel open and loose in body and mind.
We encourage movement that creates a bolstering, held sensation through the body — things like walking and Pilates when you feel ready. We would encourage being mindful of long slow practices such as yin yoga for the body, although the space feels heavenly for the mind.
We encourage a slow postpartum fourth trimester. There is no rush. Here's how to think about your return.
You're truly welcome at any stage along your conception, pregnancy and postpartum journey (and we believe that postpartum is forever).
The guidelines that you cannot exercise beyond 12 or 16 or 20 weeks are outdated and based on fear. If you're feeling well, want to practise, and your pregnancy remains uncomplicated, you're welcome to continue with us.
We live in Cairns. You're likely no stranger to sweat. Our classes can get warm sometimes — but your body is always working to regulate your temperature, and this is no different in pregnancy.
If you feel too hot, take extra breaks, have some water, or step outside for a moment. You're welcome to claim the coolest spot in the room. You know your body best — listen to it, and we'll support you accordingly.
Worry is very common in pregnancy and is a sign your mothering instincts are working beautifully.
"Concerns that regular physical activity during pregnancy may cause miscarriage, poor fetal growth, musculoskeletal injury, or premature delivery have not been substantiated for women with uncomplicated pregnancies." — ACOG, 2020
If something doesn't feel right, listen to that inner voice and let us or your care provider know.
You can lay on your back for as long as you feel comfortable. Outdated advice was to turn pregnant women onto their sides, but we now say you can do all supine work as long as feels right for you.
We're only on our backs for less than a minute in any given class (with the exception of relaxation/savasana), so until 3rd trimester you can feel confident. After 3rd trimester, the latest evidence suggests you will still be fine — you may simply want to be slightly elevated as your belly grows. Just let us know if your care provider has advised otherwise.
You can lay on your front for as long as feels comfortable — this varies from woman to woman. Some feel comfortable until they "pop", others not from the moment they discover they're pregnant. Regardless, we'll offer other options and will gently encourage another position for your comfort.
Yoga and Pilates are truly the most adaptable practices for pregnancy. We encourage you to avoid:
Claudia also strongly believes in barre/sculpt in pregnancy — you're standing for most of the class, there's no pressure on the wrists, the load of the belly is lessened, and you have the barre as additional balance support.
A universal approach to pelvic floor contractions (kegels) is something Claudia feels strongly about. We all have different pelvic floor histories, movement histories, and birth histories.
Claudia believes it is best to work with a women's health physio or pelvic health therapist to identify whether strengthening exercises are right for you. In preparing for a physiological birth, the pelvic floor needs to open and relax — sometimes too much strengthening can be counter-productive.
We will not cue the pelvic floor in classes. You are encouraged to incorporate any strategies from other professionals into your practice here.
Unless your care provider has advised otherwise, we encourage you to use the Talk Test — only challenge yourself as much as you could maintain a conversation. If you could chat to the person on the mat next to you, your heart rate is perfect.
Pregnancy is an open, expansive and softening time — you are preparing your body and mind for the biggest expansion you will ever face. You can stretch as much as feels good. You will know if a stretch is too far.
Warning signs to stop exercise and seek medical attention include:
Please let us know if you experience anything like this so we can support you best.
Get expert advice from a health professional before starting or continuing physical activity if you have a history of, or develop, any of the following:
If your care provider advises that you may continue or commence yoga or Pilates with us, please get in touch so we can ensure we support you with the most suitable class style and teacher.
You are welcome to return when you feel ready — but we really encourage waiting until at least the 6–8 week mark. Your body needs time. Your mind needs time. Your family needs time to adjust. There's no rush — we promise we'll be here for you.
If you have had a caesarean section, you will likely need to wait until at least 8–12 weeks. Check with your care provider.
We do not endorse "bouncing back". We encourage slowly finding your flow, whilst simultaneously filling up your mama cup.
Every postpartum will feel different from woman to woman, baby to baby, and birth to birth. We will encourage you to:
We encourage you to avoid:
In the postpartum space, we encourage movement that brings you back into your centre. Pregnancy and birth are deeply expansive experiences — energetically, you can feel open and loose in body and mind.
We encourage movement that creates a bolstering, held sensation through the body — things like walking and Pilates when you feel ready. We would encourage being mindful of long slow practices such as yin yoga for the body, although the space feels heavenly for the mind.
We encourage a slow postpartum fourth trimester. There is no rush. Here's how to think about your return.
We're building a curated list of Cairns practitioners Kynd recommends for pregnancy, postpartum, women's health physio, lactation support, pelvic floor therapy and more. Coming soon.
In the meantime, email us for a personal recommendation →
A come-as-you-are safe space for you and your baby. Your baby can cry. You can cry. All emotions and energies are welcome. Bring a pram, bring your chaos — we'll hold the space.
