Prenatal & Postnatal Yoga

Every woman’s practice is unique, and honoring that individuality is at the heart of my teaching. My classes are rooted in care, attention, nourishment and harmony.

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A mother and yoga practitioner

My pre- & postnatal classes are a powerful and graceful practice designed for all types of women in pregnancy and postpartum.

I received prenatal yoga training/education within the 800+hrs Jivamukti Yoga Training and especially during the Khalsa Way Prenatal Yoga TT (85hr Yoga Alliance certified) in NYC. 

But especially my own two pregnancies and different birth experiences (Birthing Center at Mount Sinai West and Home Birth in Berlin) as well as motherhood itself informed and completely transformed my understanding and teaching of Pre- and Postnatal Yoga. 

There are so many different beliefs out there about what a woman should be doing, eating, exercising, avoiding, etc. during pregnancy, postpartum and in general as a mom. This can be very confusing and unsettling.

I am here to offer you the guidance I gained through my professional and personal experience, as mother and yoga teacher.

  • Especially during and after my pregnancy, the practice with Monja was exactly what I needed to regenerate and, most importantly, take time for me. Turning my gaze inward and being more mindful with myself and my body - are my learnings. A huge thank you to Monja for this! Grateful for her authentic and warm way, her harmony, calmness and the joy of life that she radiates.

    Julia

  • Monja's energy brings a sense of tranquility and peace, creating a light and comforting atmosphere. Her exceptional skills in supporting pregnant women are matched by her gentle and compassionate approach. After attending Monja's prenatal class, I felt fully supported, enlightened and calm. Under her care, I always felt safe. Her attention to detail was so reassuring and I greatly appreciated her soothing and creative session. Thank you for sharing your expertise, guiding me through relaxing breathing exercises and movements to nurture my body, mind and growing baby.

    Louise, 24 weeks

  • I had the privilege of taking Monja’s prenatal yoga class towards the end of my pregnancy. At that time everything hurts and aches, however Monja’s care was wonderful. Her bright energy brought lots of positivity into the room, the chanting allowed me to drop in and connect with my baby and her guidance through the asanas offered relief to my body. As a final treat, the most amazing part of it all was the sound healing at the end. Monja truly cares about each individual mama and offers a nourishing experience through her hands on assist and careful prop support. I truly loved the classes.

    Christina, mom

The Mama Space

On-demand digital course designed to make your pregnancy journey calming, grounding, and nourishing through:

  • Pre-natal yoga flows & meditations

  • Guided meditations, pranayama, sound journey

  • Workbook & resources to deepen the practices

  • Personal birth stories from Monja

  • Guidance from doula Katja

Join The Mama Space to cultivate connection, self-care, and empowerment as you prepare to welcome your little one into the world.

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The Benefits

  • Prenatal Yoga

    Prenatal yoga offers pregnant women a space to relax, release stress, and feel supported. It enhances circulation, builds gentle strength, and encourages flexibility. Through breath awareness and relaxation, it helps soften fear and tension, preparing the body and mind for birth.

  • Postnatal Yoga

    Postnatal yoga invites new mothers to meet their bodies anew after pregnancy and birth. Through gentle strengthening, improved posture, and mindful movement, it supports recovery while baby-inclusive practices foster connection and bonding.

  • Supportive Community

    My pre- and postnatal yoga classes provide a safe space: a supportive environment where pregnant women and young mothers can connect with others and share their experiences.

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My intention is to create a safe space for women to feel supported, nourished and empowered through the practices of yoga, pranayama and meditation. 

Mother and baby are supported mentally, spiritually and physically throughout the pregnancy, birth and postpartum.