Perinatal Overview

Bringing a baby into the world is one of life’s most powerful experiences — but it also asks a lot of your body, your emotions, and your identity. Whether you're weeks or months postpartum, postnatal yoga offers a gentle, grounding way to rebuild strength, heal abdominal separation, and nurture your mental wellbeing.

I’m Luciana Montoya, a Sydney-based yoga teacher, mother, and student of nursing, with specialised experience in women’s health, yoga based rehabilitation, and postpartum recovery. My one-on-one postnatal yoga sessions are designed to support you in a way that is safe, sustainable, and deeply personal.

Why Postnatal Yoga?

Postnatal yoga isn't just about stretching or regaining "pre-baby shape." It's a holistic approach to healing — physically, emotionally, and energetically. Each session is tailored to your recovery timeline, birth experience, and day-to-day needs.

Benefits include:

1. Support for Abdominal Separation (Diastasis Recti)

Postnatal yoga can help to repair and re-integrate the abdominal wall through targeted breathwork, gentle core activation, and progressive movement. I guide you through safe postures that engage the transverse abdominis (deep core muscles) while avoiding those that worsen separation.

2. Pelvic Floor Recovery

We incorporate mindful breathing, alignment, and movement to reawaken and strengthen the pelvic floor, reducing risk of prolapse, leakage, or discomfort. These practices are particularly effective when paired with physiotherapy care.

3. Improved Posture & Stability

Feeding, carrying, and sleepless nights often strain the back, neck, and shoulders. Yoga supports spinal alignment, strengthens the posterior chain, and relieves tension — helping you move through your day with more ease and less pain.

4. Mental Health & Emotional Support

Hormonal shifts, identity changes, and sleep deprivation can all affect your emotional wellbeing. Postnatal yoga integrates breath-led movement, meditation, and nervous system regulation, helping you feel calmer, clearer, and more connected — to yourself and your baby.

What Makes My Postnatal Yoga Approach Unique?

Unlike general yoga classes, my sessions are grounded in experience from working inside a physiotherapy clinic, and guided by ongoing studies in nursing and women's health. That means you're not just getting a yoga teacher — you're getting a knowledgeable, compassionate guide who understands postpartum anatomy, recovery timelines, and when to refer to allied professionals.

I also bring the perspective of a mother — I know how hard it is to put yourself first, and how powerful it is when you do.

Who Is It For?

My postnatal yoga sessions are suitable for:

Vaginal or C-section birth recovery

Women with diastasis recti (abdominal separation)

Mums experiencing pelvic floor weakness or discomfort

Those seeking emotional grounding and mental health support

First-time or experienced mothers

Any postpartum stage — from 6 weeks to 6 years and beyond

What to Expect

Your private sessions are tailored to your body and your schedule. We begin with a chat about your recovery, then co-create a practice that may include:

Breathwork to support healing and emotional regulation

Gentle core and pelvic floor integration

Supportive movement sequences for posture and energy

Restorative poses to aid sleep and calm the nervous system

Baby-friendly options if your child is with you

You don’t need to be flexible, experienced, or even well-rested — you just need to arrive, as you are.

Private Postnatal Yoga in Sydney

Sessions take place in the comfort of your home, online, or at a private studio in Sydney (depending on your location). I offer flexible scheduling and understand that life with a baby is unpredictable — rescheduling is always okay.