Virtual Pelvic Floor Foundation Course
This course focuses on gentle strengthening and relaxation of the pelvic floor. You will learn targeted exercises to enhance body awareness and strengthen the muscles in the pelvic area—ideal after childbirth, for incontinence, or as preventive care. The course is designed to be especially gentle and is suitable for anyone looking to restore stability and elasticity to their pelvic floor. Through breathing techniques and mindful movements, you will support your recovery and improve overall well-being in daily life.
This class is held in German and can be joined starting from the 8th week after birth and the 12th week if you had a c-section.
Schedule
- Wednesday | 10:00 - 11:00
Pricing
This class is available only with a CARÁ Premium subscription.
Location
The class will be live-streamed in the CARÁ App. You can view your bookings under Profile > My Bookings or directly on your home screen on the day of the class.
Our Prenatal Pilates classes at CARÁ Space offer a supportive and empowering environment for you to strengthen and nurture your body throughout your pregnancy journey. With a strong emphasis on your safety and well-being, each class focuses on improving your posture, balance, and core strength, helping to alleviate common pregnancy discomforts like back pain and pelvic tension.
Through controlled movements, breathing techniques, and mindful exercises, you'll enhance your flexibility and stamina while becoming more attuned to your body's changing needs. Pilates emphasizes alignment and core strength, both vital for maintaining comfort and stability during pregnancy and essential for preparing your body for labor and delivery.
These classes are suitable for all stages of pregnancy, and no prior Pilates experience is required. In a calm, welcoming atmosphere, our experienced instructors will guide you, tailoring each session to your individual needs. You'll leave each class feeling relaxed, energized, and empowered to embrace the journey ahead.
The classes are held in English.
Schedule
- Monday | 10:00 - 11:00
- Monday | 11:15 - 12:15
Pricing
This class is available only with a CARÁ Premium subscription.
Location
The class will be live-streamed in the CARÁ App. You can view your bookings under Profile > My Bookings or directly on your home screen on the day of the class.
Virtual Postnatal Pilates
Our Postnatal Pilates class at CARÁ Space is designed for you if you’re looking to gently and effectively strengthen your body after childbirth—whether you’re a new mom, a mother with older children, or someone who wants to keep your pelvic floor and core strong well into later years.
This class focuses on restoring strength, stability, and flexibility. Through targeted Pilates exercises, you’ll activate and strengthen the muscles of your pelvic floor, core, and deep stabilizing muscles, promoting good posture and helping to relieve pain or tension. Mindful movements, controlled breathing techniques, and gentle stretches will also improve your flexibility and overall well-being.
The class is open to women at all stages of life and takes into account your individual needs and fitness level. Whether you’re newly postpartum or simply looking for an effective way to strengthen your pelvic floor and core long-term, you’ll leave each session feeling empowered and energized.
This class is held in English.
Schedule
- Wednesday | 16:30 - 17:30
Pricing
This class is available only with a CARÁ Premium subscription.
Location
The class will be live-streamed in the CARÁ App. You can view your bookings under Profile > My Bookings or directly on your home screen on the day of the class.
My Prenatal Yoga classes provide a space for you to arrive, let go, and connect. Each session begins with a small sharing circle, where we openly express what’s on our hearts. Afterward, we flow through gentle yoga exercises and intuitive movements designed to release tension and help you consciously connect with your body and baby.
Meditation, breathing exercises, mantras, and sound support you in strengthening your inner wisdom and building trust in your unique journey through pregnancy, birth, and motherhood. The exercises are gentle and nourishing - physically, mentally, and emotionally strengthening. They not only prepare you for birth but also explore topics that help you embrace motherhood with ease and intuition.
In a warm, supportive community, you can consciously experience this special time and connect with other expectant mothers in a safe and nurturing space. No prior experience is necessary - everyone is warmly welcome!
This class is held in English.
Schedule
- Wednesday | 11:30 - 12:30
Pricing
This class is available only with a CARÁ Premium subscription.
Location
The class will be live-streamed in the CARÁ App. You can view your bookings under Profile > My Bookings or directly on your home screen on the day of the class.
Discover the healing power of 'Yin & Restorative Yoga' in our relaxing class. This session combines gentle yin and restorative yoga practices to relax your muscles, open your joints, and balance your energy centers. Immerse yourself in deep stretches and supportive poses while you enter a state of deep relaxation through conscious breathing and meditation. Experience a soothing recovery for body, mind, and soul.
It would be great to have a yoga mat, yoga block, blanket, and pillow with you for this class. If you don’t have any equipment at home, don’t worry—you can easily perform all the exercises without them.
This class is held in English. If you have recently given birth, please ensure that you have completed a postnatal pelvic floor recovery class sequence before joining this class.
Schedule
Pricing
This class is available only with a CARÁ Premium subscription.
Location
The class will be live-streamed in the CARÁ App. You can view your bookings under Profile > My Bookings or directly on your home screen on the day of the class.
Virtual Dynamic Yoga Flow
Enhance both your body and mind with a dynamic Vinyasa flow. This class embodies the essence of strength - powerful, resilient, focused, confident, and tranquil. Together, we will foster these attributes through challenging Asanas (yoga postures), moving with purpose while staying attuned to our breath, and holding key poses for up to five breaths. All are welcome; while some previous experience is beneficial, we will provide modifications to suit all skill levels.
In case you have a yoga mat, yoga block, blanket, and pillow at home, it would be great to have them with you for this class. If you don’t have any equipment at home, don’t worry - you can easily perform all the exercises without them.
This class is held in English. If you have recently given birth, please ensure that you have completed a postnatal pelvic floor recovery class sequence before joining this class.
Schedule
Pricing
This class is available only with a CARÁ Premium subscription.
Location
The class will be live-streamed in the CARÁ App. You can view your bookings under Profile > My Bookings or directly on your home screen on the day of the class.
Rediscover your strength post-birth with our Postnatal Yoga class. In this compassionate yoga session, we will use gentle exercises, breathing techniques, and relaxation methods to strengthen your body, release tension, and rejuvenate your energy. Enjoy a supportive community of mothers while you look after your physical and emotional health.
In case you have a yoga mat, yoga block, blanket, and pillow at home, it would be great to have them with you for this class. If you don’t have any equipment at home, don’t worry - you can easily perform all the exercises without them.
This class is held in English. Before joining, please ensure that you have completed a postnatal pelvic floor recovery class sequence before joining this class.
Schedule
- Thursday | 10:00 - 11:00
- Saturday | 11:30 - 12:30
Pricing
This class is available only with a CARÁ Premium subscription.
Location
The class will be live-streamed in the CARÁ App. You can view your bookings under Profile > My Bookings or directly on your home screen on the day of the class.
This dynamic Pilates session is specifically designed for mothers to build strength, enhance flexibility, and promote body awareness. Dive into an effective workout experience that helps you strengthen your core muscles, improve your posture, and leave you feeling energized.
It would be great to have a yoga mat, yoga block, Pilates ball and Pilates ring. If you don’t have any equipment at home, don’t worry - you can easily perform all the exercises without them.
The class is held in English. If you have recently given birth, please ensure that you have completed a postnatal pelvic floor recovery class sequence before joining this class.
Schedule
- Monday | 18:00 - 18:45
- Saturday | 9:00 - 9:45
Pricing
This class is available only with a CARÁ Premium subscription.
Location
The class will be live-streamed in the CARÁ App. You can view your bookings under Profile > My Bookings or directly on your home screen on the day of the class.
Virtual Prenatal Yoga by Bugaboo
Prenatal Yoga is a form of yoga specifically developed for pregnant women. It typically includes a combination of body postures, breathing exercises, and relaxation techniques. The goal of prenatal yoga is to assist you in preparing for labor and delivery while promoting your overall physical and emotional well-being during pregnancy. The classes offer modifications for various stages of pregnancy as well as instructions for safely performing certain poses. Prenatal yoga can also be beneficial if you suffer from common pregnancy symptoms such as back pain, fatigue, and stress. It can be practiced throughout the entire pregnancy and even during labor.
It would be great to have a yoga mat, yoga block, blanket, and pillow with you for this class. If you don’t have any equipment at home, don’t worry - you can easily perform all the exercises without them.
The class on Monday is held in English, and on other days of the week, it is held in German.
Schedule
- Monday | 18:00 - 19:00
- Wednesday | 18:00 - 19:00
- Thursday | 11:30 - 12:30
- Thursday | 18:00 - 19:00
- Saturday | 10:00 - 11:00
Pricing
This class is available only with a CARÁ Premium subscription.
Location
The class will be live-streamed in the CARÁ App. You can view your bookings under Profile > My Bookings or directly on your home screen on the day of the class.