Before your baby ever splashes in a pool, there’s a whole chapter of your water journey that’s all about you! 

Turtle Tums Aquanatal Yoga Classes are designed to help you enjoy the water whilst pregnant, comfortably and confidently, and to make the transition into swimming with your baby feel like a natural next step when the time comes. 

This guide walks you through that whole journey – trimester by trimester – and answers the questions we’re most often asked about staying active in the water during pregnancy. 

What are Aquanatal Yoga classes? 

Aquanatal Yoga classes are gentle, water-based sessions created specifically for pregnancy. Think of them as a blend of swimming, light cardio and yoga-inspired movement – all supported by the buoyancy of water. 

Because the water supports your growing bump and joints, swimming whilst pregnant is widely recommended, including by the NHS, as a safe, low-impact way to stay active throughout pregnancy, as long as you and your pregnancy are healthy. As always, if you have any concerns, check with your midwife or GP before joining any classes. 

The benefits of Aquanatal Yoga 

Regular movement in pregnancy is linked with fewer problems in later pregnancy and labour, and helps you feel better physically and mentally.  

When you choose Aquanatal Yoga, you have the added benefits that exercising in water brings: 

• Joint and back relief
  The buoyancy of the water supports the weight of your bump, easing pressure on your back, hips and pelvis and soothing pregnancy-related aches and pains.  

• Reduced swelling
  Gentle movement in water can help circulation and may ease puffiness in your hands, feet and ankles, which is common in the later stages of pregnancy. 

• Low impact
  The gentle resistance of the water means you can work at a level that’s right for you, without putting strain or pressure on your joints or pelvic floor.

• Preparing your mind and body for birth
  Aquanatal yoga includes breathing patterns, positions and relaxation techniques you can use in labour.  

• Time out for you and your baby
  Many mums-to-be say that taking regular time out to exercise and unwind in a calming setting helps them relax and feel more connected to their growing baby. 

• Community and support
  In an Aquanatal Yoga class, you’re surrounded by other local mums-to-be who are at a similar stage of their pregnancy. This social aspect is one of the biggest benefits of Aquanatal Yoga – you can share tips, ask questions and build friendships that often extend beyond the pool. Many of our Turtle Tums mums stay in touch, and even come back to take part in our baby swimming lessons together!
   

Your trimester-by-trimester guide to Aquanatal Yoga 

Every pregnancy is different, so always follow your midwife’s or doctor’s advice. But as a general guide, here’s how Aquanatal Yoga classes can support you through each stage. 

First trimester (up to 13 weeks) 

In this early stage of pregnancy, you and your body are adjusting to a lot of change, and it’s common to feel tired, nauseous and/or a bit wobbly emotionally.  

When you feel ready to think beyond the first 12 weeks, it’s a good idea to do a little research and find your nearest Turtle Tums Aquanatal Yoga class. You can register for a class that’s convenient for you, ready to join once you reach 14 weeks. 

Second trimester (14–27 weeks) 

For many people, the second trimester is when energy levels start to return! Your bump is growing rapidly, but it’s still relatively manageable.  

Now is the ideal time to start pregnancy swimming classes such as Turtle Tums, where you can build strength, practise birth-friendly breathing and savour that lovely feeling of weightlessness in the water. 

Third trimester (28 weeks to birth)
As your due date approaches, Aquanatal Yoga classes can be a weekly sanctuary – a chance to take the weight off your feet, ease any aches and pains, and focus on you and your baby. You’ll also practise breathing techniques and positions that may be helpful during your labour. 

Many Turtle Tums mums continue right up until late pregnancy, with the support of our experienced Aquanatal teachers, who can adapt the exercises for you if needed. 

What to expect in your Turtle Tums class 

Our Turtle Tums Aquanatal Yoga Classes are suitable from around 14 weeks of pregnancy and open to all levels of fitness and experience. You don’t need to be a seasoned yogi or even a confident swimmer to join in! 

Classes make full use of water’s properties for fitness, wellbeing and therapeutic qualities, and combine gentle cardio movement with yoga-inspired stretches and relaxation. 

Here’s a taster of what you might experience in a typical class: 

• Flowing sequences that mobilise your spine, hips and shoulders. 

• Core and pelvic-floor strength work. 

• Positions that may ease back and pelvic discomfort and support good pregnancy posture. 

• Breathing techniques and birth visualisations that can be helpful during labour. 

• Moments to enjoy the feel of weightlessness, relief for your joints and bonding time with your growing baby. 

• Deep relaxation to help you rest, sleep and process any pre-birth nerves. 

From bump to baby swimming: the Turtle Tots journey

One of the loveliest things about Turtle Tums is that it flows naturally into our Turtle Tots baby swimming programme. Our Aquanatal Yoga classes are just the beginning of a journey that takes you and your little one all the way from enjoying the water together to them becoming a confident, independent swimmer. 

When your baby arrives and you’re both ready, you can start our baby swimming lessons. In these early sessions, we focus on bonding, early water-safety skills and developing strength and coordination – all wrapped up in songs, games and shared moments of splashy fun! 

As your baby grows into a busy toddler and then a curious preschooler, our classes grow with them. Activities become more dynamic and playful, with lots of opportunities to practise swimming techniques, build their stamina and explore the water with a little more independence, always at a pace that feels right for your child. 

Throughout every stage, you’ll recognise the same calm, supportive approach you experienced in your Turtle Tums classes. By the time your child is ready to move on from Turtle Tots, they’ll have strong foundations in both water confidence and swimming skills and a lifelong love of the water. 

Find out more about The Turtle Tots Journey. 

Still have some questions about Aquanatal Yoga? 

Head over to our Aquanatal Yoga Classes page to find our more and read our FAQs section.  

Ready to start your Aquanatal Yoga journey? 

We offer Turtle Tums Aquanatal Yoga classes in a selection of locations across the UK and Ireland, all in lovely warm pools with friendly and experienced teachers.  

 Find your nearest Turtle Tums class today