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Postnatal Yoga Macau

Reconnecting with your body after childbirth

These sessions are suitable for moms from 6-8 weeks after a natural delivery, or 8-10 weeks after a caesarean section.
Make sure to check with your doctor before starting any program that involves physical activity.


Only private classes are available for the moment




Margarida Luz, E-RYT200, RPYT

Teacher bio


English | Portuguese | Cantonese

“Rest and self-care are so important. When you take time to replenish your spirit, it allows you to serve others from the overflow. You cannot serve from an empty vessel.”– Eleanor Brown


After having a baby, your body needs time to heal and rest, and so does your mind. Postnatal yoga is a gentle yoga practice designed to help your mind and body to reconnect after childbirth, find some calm and stillness to support a gradual recovery. The process takes time so be patient and don’t rush this process.


These classes will address the physical and emotional challenges many new mothers face, from lack of sleep, higher levels of fatigue, and body aches. With everything from progressive core restitution, pelvic floor muscles restoration to lower and upper back strengthening, you will find the continuing support you are looking for.


New moms sometimes report that they have “forgotten their needs” and have lost themselves in the new role as mothers. During the Postnatal Yoga sessions, you will understand the importance of prioritising self-care. Remember that self-care is not selfish. Neglecting your own care can have significant impacts on your health, mental balance, and even the well-being of your baby.


Postnatal yoga offers the most benefits during the first six months after delivery, however, it also promotes well-being within the first year as a new mom. These sessions are also a great way to meet like-minded moms who are undergoing the same emotional and physical changes as you, with whom you can share your experiences, concerns, and thoughts.


Postnatal Yoga sessions are open to everyone, previous yoga experience is not necessary. For inquiries please contact me.


  • Practice ideal yoga postures especially to address postpartum issues

  • Ease neck & shoulders tension from feeding and carrying baby

  • Reactivate deep layers of your abdominal muscles

  • Learn breathing techniques to tone deep transverse abdominal and pelvic floor for lifelong organs and back support

  • Find your balance back

  • Help to improve your posture

  • De-stress and restore energy back with guided relaxation

  • Connect with other moms in a similar position to you

  • Experience doing a yoga class with your baby 

  • Safe transition to return to your physical activities prior to pregnancy

  • Building your strength back week by week!


My yoga teaching journey started more than 7 years ago. Early in 2019, I've decided to take a specialisation in pregnancy and postnatal yoga, with great attention in childbirth education. For the past three years, I guided more than 40 parents in Macau with Prenatal Yoga and childbirth preparation, and Postnatal Yoga for birth recovery and reconnection. My main goal is to keep women well informed, physically active and emotionally balanced.

My Yoga Alliance Registered Prenatal Yoga Teacher (RPYT) Credentials
- Mindful Birth Australia’s Yoga for Pregnancy, Birth and Baby Teacher Training with Michelle Papa and Dr. Jean Byrne
- Prenatal Yoga Center NYC Teaching the Postnatal Student Teacher Training with Deb Flashenberg

Learn more about Yoga applications in pregnancy, follow @yogapregnancymacau on Instagram

Practicing Yoga with Babies


“In every session, Margarida showed us the importance of all the poses and exercises that might help during the delivery and postpartum. I need to mention her great job as a yoga instructor, helping us to understand our body changes and adjusting the yoga practice to each one of us even during the group session.
Thank you Margarida.”

— Ana Carneiro —

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