Group classes

Welcome to our Pregnancy Yoga group classes in studio!
Time: Thursdays 17:00-18:00
Place: Tallinn, Kadriorg, Weizenbergi 20/1, 3rd floor or ONLINE! (Possible to replay aswell)
Instructor: doula Aale-Triinu Sonn
Contact:, 372 5270569
Price: 14€ per one class, 45€ monthly ticket.
(Available also in under Studio108 choose “Lapseootuse jooga”).

Video Yoga classes for Pregnancy

Welcome to take part in Yoga classes for Pregnancy via YouTube!

Classes are instructed by professional doula (i.e birth supporter) and Kriya Hatha yoga Instructor Aale-Triinu Sonn.
Aale-Triinu is mother of three herself and has been regularly preparing women for natural and mindful birth since year 2005. For today around 1000 women have been using her practical tips, advices, breathing and body awareness techiniques while giving birth and also during postpartum recovery.  Every class contains also training exercises that are based on Kriya Hatha Yoga and physio therapy.

Please find the list of available video classes for pregnancy below.
Just let us know, which class do you prefer to choose (e-mail: for your personal practice. 🙂
Tickets for both these video classes and also group classes in Tallinn is the same 14€ per class.
Bank transfer data – The receiver: MTÜ Stuudio Sada Kaheksa, account: IBAN: EE737700771006616578, subject: “pregnancy yoga … (+ the date of the class you choose)”.

Breathing at the birth and exercises to prepare for birth – May 18, 2023
Instructor: doula Aale-Triinu Sonn

1. Belly breathing and breathing that supports giving birth – exhalation with a sound.
2. Exercises for all three trimesters and for the whole body;
3. Cat-tabletop position with supportive variations and how to use them while giving birth;
4. Sunsalutation;
5. Final relaxation in ergonomical position.

Lower back therapy class – June 16, 2022
Instructor: doula Aale-Triinu Sonn
lower back, how to support during pregnancy;
exercises for independent practice at home;
San Salutation for the back.

Mama Squat videoclass – March 31, 2022
Instructor: doula Aale-Triinu Sonn
This class is guided in 2 languages – English and Estonian
Topics of the class:
1. How the neck area and lower body work together – releasing tensions from the neck releases tensions from below.
2. Pelvic floor muscles – how to find them and how work with
3. “Mama Squat” – to have a good preparation for birth lets practise wide squat! Plus integrating the pelvic floor exercise into the mama squat!

Whole body class in Tenerife 
– Apr 7, 2021
Instructor: doula Aale-Triinu Sonn
In the class we practise:
Exercises for the whole body, especially for the back, shoulders and hips. Final relaxation on the left side.

Sun salutation and whole body class 1 – Aprill 15, 2021.
Instructor: doula Aale-Triinu Sonn
In the class we practice:
1. Belly breathing and wave like oxytocin breath
2. Opening the chest
3. Exercising arms and legs during pregnancy
4. Standing Sun Salutation
5. Bridge pose exercise for the back and the pelvic floor
6. Final relaxation

Pigeon Pose and the sequence built around it – 
April 29, 2021.

Instructor: doula Aale-Triinu Sonn
In the class we practice:
Belly breathing;
Warming up feet and legs, working withe the joints;
Warming up the hips in butterfly position;
Pigeon pose sequence;
Relaxing the back;
Final relaxation.

Moon Salutation – Chandra Namaskar – May 6, 2021.

Instructor: doula Aale-Triinu Sonn
In the class we practice:
Belly breathing;
Warming up legs, hips and the back;
Moon Salutation – Chandra Namaskar;
Relaxing rotations on the back;
Final relaxation.

Sun salutation and whole body class 2 –  June 10, 2021.

Instructor: doula Aale-Triinu Sonn
In the class we talk about: right way to strech while being pregnant and breathing and also proper sitting position.
In the class we practice:
Belly breathing;
Self-massage for the neck area;
Right way to do wrist circles;
6 direction for the back;
Butterfly position;
Sun Salutation for expectant women (Sitting version).

Sun salutation and whole body class 3 – June 17, 2021.

Instructor: doula Aale-Triinu Sonn
In the class we talk about:
How babies are growing and what it practically means for you.
And we practice:
Belly breathing and oxytocin breath;
Warm-ups for the legs;
6 direction of the backbone;
Butterfly position;
Sun Salutation (Sitting version).

Moon Salutation – Chandra Namaskar – May 20, 2021
Instructor: doula Aale-Triinu Sonn
Topics of the class: We talk about: world wide famous midwife and author Ina May Gaskin – 2 books of her + a bit about the due date;
And we practice:
Exercises for the whole body;
6 directions of the backbone;
Hip opener – the butterfly position;
Moon Salutation series.

Fitball i.e. gymnastic ball class for pregnancy – Januray 27, 2022

Instructor: doula Aale-Triinu
In the class we talk about: which size to choose: 55, 65 or 75 cm? How full to pump the ball? Using the ball as a chair daily;
And we parctice:
Circles – two different type of them – when and why;
Opening the hips sideways – when and why;
Exercises for the legs and buttock muscles whole pregnancy and also a month after your little one has been born;
Relaxation and how to relax on side wisely while giving birth.

Feet and leg class – February 3, 2022

Instructor: doula Aale-Triinu
In the class we practice:
Body scanning;
Exercises for feet and legs;
Lower and upper back;
If belly area is a bit tense;
Neck release;
Eyes relaxation.

Class for legs and lower body – February 10., 2022

Instructor: doula Aale-Triinu
In the class we practice:
Singing OM;
Using body awareness and inner seeing;
Warm ups and massage for the body;
Exercises for legs;
Supine staircase exercise;
Final relaxation.

About instructor

Aale-Triinu about herself:

“As a Kriya Hatha Yoga instructor I started to give yoga glasses for expectant women in 2006. Through these regular classes and also seminars I have offered preparation for natural birth for about 1000 women. Some of their feedback (in Estonian) can be read here.

After the birth of my second child in 2014 I started with my mom & baby classes.
During 2017-2018, after the birth of my third child, I studied to become professional birth doula and lactation consultant in Estonia, in Põlisrahva Tarkuste Kool. Since 2018 I have supported more than 50 women directly in their childbirth (The feedback in Estonia here).
Births I have assisted as a doula, have taken place both in hospitals and homes. I have also aided several natural and painless births, including water births and also c-sections (including planned ones).
It is my heart wish to support families in the process of conscious birth and it’s my passion to make women feel like poweful goddesses during giving birth. 🙂
For years already I have encouraged families to use mindfulness also at the time of giving birth and found this as magically efective as the physiotherapy and body work, too.
2023 I bacame also Spinning Babies® Certified Parent Educator (SpBCPE) and would gladly share my knowledge and skills with you during in-person Spinning Babies® Parent Class!

From all of my heart I’m happily supporting the magic process of becoming mom/dad.


Other events and info

The regular mom & baby classes are held mostly in Estonia, but can be guided in two languages and You are most welcome to join!

Take personally contact with me (Aale-Triinu):

Aale-Triinu’s doula-service page at the Association of Estonian Birth Supporters’ general webpage:

You are welcome to our Facebook page: “Lapseootel ja lapsega emadele. Jooga- ja doulainfo” (in Estonian language)

“Nothing but your own self, can bring peace. Sit, meditate, concentrate and be happy thinking of the Motherhood of God. True wisdom of life is to be always seasonal, which is to change with good grace in changing circumstances.”
Kriya Babaji