Pregnancy is a journey filled with changes, both physical and emotional. It's a time of immense joy and anticipation, but it can also bring its share of discomforts and challenges.

The good news: With the right approach to exercise and yoga, you can transform your pregnancy experience and prepare your body for your best possible birth. In this blog post, we'll explore the power of incorporating just 20 to 30 minutes of prenatal yoga and exercise into your daily routine, and how it can positively impact your pregnancy and birth.

During pregnancy, your body undergoes significant changes to accommodate your growing baby. From hormonal shifts to physical transformations, these changes can sometimes lead to discomforts like back pain, fatigue, and stress. However, regular exercise and prenatal yoga can be powerful tools to alleviate these symptoms and make you feel good.

Prenatal yoga, in particular, offers a gentle yet effective way to stay active and connected with your body throughout pregnancy.

With a focus on breathing techniques, gentle strength training and stretches, as well as relaxation, prenatal yoga helps improve flexibility, strength, and circulation while reducing stress. By dedicating just 30 minutes a day to prenatal yoga, you can experience a myriad of benefits that extend far beyond physical fitness.

A recent study found prenatal yoga to be beneficial, not only to ease pregnancy discomforts, but also in reducing pain during labor. A group of researchers conducted a meta-analysis involving eight studies and a total of 576 expectant mamas and the results showed that prenatal yoga is incredibly effective in reducing labor pain.

In addition to the physical benefits, prenatal yoga also provides an opportunity for emotional and mental support during pregnancy. The mindful breathing and meditation practices inherent in yoga can help you calm the mind, reduce anxiety, and cultivate a sense of inner peace and connection with your baby. By tuning into your breath and moving with intention, you're not only preparing yourself physically but also mentally for the journey ahead.

As you progress through your pregnancy journey, it's essential to listen to your body and modify your yoga practice accordingly. Honor any discomfort or limitations you may experience and adjust the poses as needed to ensure safety and comfort for both you and your baby.

Remember, prenatal yoga is not about pushing yourself to the limit but rather about nurturing yourself and your growing baby with gentle movement and mindfulness.

Incorporating just 30 minutes of prenatal yoga and exercise into your daily routine can have a profound impact on your pregnancy and birth experience. From reducing discomforts and stress to promoting relaxation and connection, prenatal yoga offers a holistic approach to supporting your well-being during this special time.

If you're ready to experience give prenatal yoga a try and experience the amazing benefits it can give you, I invite you to download my free pregnancy-pain prevention guide with 5 key yoga poses and exercises to help you on your journey.

Download my free guide now and start your journey to a healthier and happier pregnancy!

I've written so many blog posts but never really thoroughly explained what Prenatal yoga is, so here it goes. In this blog post, we'll delve into what prenatal yoga is, its benefits for both mom and baby, and why it's an excellent choice for maintaining physical and mental well-being during pregnancy. What is Prenatal Yoga?

Prenatal yoga is a gentle and nurturing form of exercise that focuses on the physical, mental, and emotional aspects of pregnancy. It is not a one-size-fits-all practice; rather, it can be adapted to suit individual needs and comfort levels.

Key Components of Prenatal Yoga

1. Breath Awareness and Control

Prenatal yoga places a strong emphasis on connecting breath with movement. Learning to control and deepen your breath can enhance relaxation and manage stress. Try modified poses like:

• Modified Sukhasana (Easy Pose): Sit comfortably, using props if needed, and focus on deep, rhythmic breathing.

• Ujjayi Breathing: Practice the victorious breath, inhaling and exhaling through the nose, to promote calmness.

2. Asanas (Poses)

Modified yoga poses cater to the changing needs of your body during pregnancy. These poses help build strength and flexibility while ensuring safety. Examples include:

• Modified Tadasana (Mountain Pose): Stand with feet hip-width apart for balance and space for belly, engaging your core and gently bringing your sacrum towards your feet. This pose promotes alignment and better posture.

• Modified Warrior Pose: Stand on your knees, keep the knee of your back leg down on the ground and then bend your front knee into a warrior II pose position. This way you stay in balance.

However, most regular poses can be practiced during pregnancy. It is all about listening to your body and making space for your belly.

3. Pelvic Floor Exercises

Strengthening the pelvic floor is crucial for childbirth and postpartum recovery. Prenatal yoga incorporates exercises like:

• Kegels: Squeeze and lift pelvic floor muscles, holding for a few seconds, then releasing. For instance, during cat/cow pose and during breathing exercises.

• Squatting Poses: Goddess pose and similar poses engage and strengthen the pelvic floor.

4. Guided Relaxation and Meditation

Prenatal yoga often includes meditation to ease the mind and reduce anxiety.

• Body Scan Meditation: Focus your attention on different parts of your body, promoting relaxation.

• Loving-Kindness Meditation: Cultivate positive emotions for yourself and your baby.

5. Community and Emotional Support

Joining a prenatal yoga class provides a supportive community. You can engage in discussions, share experiences, and build connections with other expectant mothers.

Benefits of Prenatal Yoga

Now that we've explored what prenatal yoga entails, let's delve into the numerous advantages it offers:

1. Physical Well-Being: Prenatal yoga helps alleviate common pregnancy discomforts such as back pain, nausea, and swelling. It enhances flexibility and strength, which can assist in labor and postpartum recovery.

2. Stress Reduction: Pregnancy can bring about stress and anxiety. Prenatal yoga's focus on relaxation and mindfulness techniques can reduce these feelings, promoting a calmer mind.

3. Improved Sleep: Many expectant mothers struggle with sleep. Prenatal yoga can improve sleep quality through relaxation and breathing exercises.

4. Bonding with Baby: The meditative aspects of prenatal yoga allow mothers to connect with their growing baby. It also increases your level of intuition, empowering you in your decision-making.

5. Labor Preparation: Prenatal yoga equips women with breathing techniques and relaxation skills that can be invaluable during labor, helping to manage pain and stay calm.

6. Postpartum Recovery: The strength and flexibility gained through prenatal yoga can aid in a faster recovery after childbirth.

Prenatal yoga is a holistic practice that nurtures both the physical and emotional well-being of expectant mothers. It offers a myriad of benefits, from reducing stress to preparing for labor and promoting overall health. Whether you're a seasoned yogi or new to the practice, prenatal yoga can be a valuable addition to your pregnancy journey, providing support and empowerment during this transformative time.

Want to learn 5 key movements to prevent pain during pregnancy? Download my free guide

Yoga has often been misunderstood as a practice solely focused on stretching and flexibility. While it is true that yoga promotes increased flexibility, there's so much more to it than meets the eye. Prepare to be amazed by how this ancient practice builds strength, endurance, core awareness, and so much more, leaving a positive imprint on our minds and daily lives.

Yoga is more than just stretching. It helps you build strength, endurance, and core awareness

Contrary to popular belief, yoga is a powerful tool for building strength and endurance. Who would've thought that yoga could make you strong like a warrior and enduring like marathon runner? Various yoga poses, such as Warrior poses, Chaturanga, and Balancing postures, engage different muscle groups, helping to tone and strengthen the body. Also, the practice of holding poses for longer durations improves endurance and stamina. As you flow through dynamic sequences, your core muscles are constantly engaged, promoting core awareness and stability. All of this applies to prenatal Yoga, too! In my classes, we focus on not only releasing tension (in the mind and in the body), but also on strengthening those muscles that have been slacking, causing the other ones to tense up. Preparing for birth requires you to be strong, centered and fit, inside and out.

You'll get amazing mindfulness and mental health benefits from practicing Yoga

Yoga is not just a workout (although it does give some nice-looking shoulders and arms!) - it’s an opportunity to cultivate mindfulness and mental clarity. Through focused breathwork and meditation, Yoga empowers us to live in the moment, to embrace our emotions, and to tame our racing minds, reducing stress and anxiety. Practicing yoga regularly helps alleviate symptoms of depression and fosters a sense of inner peace and tranquility. By connecting the mind and body, yoga enables a deeper understanding of oneself and promotes self-compassion. These are qualities that you will greatly benefit from during labor and birth, regardless of whether it is a vaginal or c-section birth. You can read my birth story here.

As we embrace the wonders of Yoga, its magic starts spilling over into our everyday routines

The principles of mindfulness and self-awareness gained through yoga often extend beyond the mat, inspiring us to eat better, sleep better, and take better care of ourselves. Talk about a transformation! The sense of discipline cultivated in yoga practice may also lead to more consistent exercise and self-care habits. I can assure you this from my own experience. I became so much more aware of my thoughts, my feelings and my actions. This doesn’t mean I became a perfect version of me. I still struggle with all the human flaws I have but choose to accept myself completely with them and do the best I can. No shame.

Yoga promotes emotional regulation and stress management skills

Yoga provides a safe space to acknowledge and process emotions. Focusing on our breath encourages a calm and steady mind, promoting emotional regulation and stress management. By learning to navigate challenging poses calmly (getting comfortable with the uncomfortable), you develop resilience, which translates into your everyday life when dealing with difficulties and challenging moments. A contraction is coming? Breathe. Crying baby? Breathe. Toddler tantrum? Breathe. Breathe. Breathe.

Beyond flexibility, Yoga enhances balance and coordination

Practicing standing poses, inversions, and balancing postures challenges your stability and spatial awareness. Improved balance not only helps prevent falls and injuries but also carries over to other physical activities and sports. It also helps protect your posture during pregnancy, when changes in your weight and balance can affect it.

Yoga fosters a deeper connection between your mind and body

By tuning into your breath and sensations during practice, you cultivate body awareness. This connection enhances proprioception (your body's ability to sense movement, action, and location), allowing you to move with more grace and intention, reducing the risk of injury in other physical activities. This is so important during pregnancy and birth! Being pregnant usually automatically enhances our intuition and body-mind awareness. Yoga superpowers it.

To sum it up, Yoga is more than just stretching. It' an amazing holistic practice and a powerful journey of self-discovery, encompassing strength, endurance, core awareness, mindfulness, mental well-being, and improved daily habits. It's your friend and helper and will always be there for you no matter what. Besides all the benefits it brings you during pregnancy, it also helps you prepare to give birth and be the best mom you already know you are. It will empower you to make the most of your inner resources in all stages of motherhood and beyond.

Ready to Experience the Power of Prenatal Yoga?

Download my FREE Prenatal Yoga Foundations Toolkit now to unlock the secrets of strength, mindfulness, and a healthy pregnancy! Prepare for a Calm Birth!

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Pregnancy comes with its ups and downs, and a major contributor to these shifts is the fluctuation of hormones. Let's explore these amazing hormones, how prenatal yoga can help you embrace these changes, and what to consider during your yoga practice.

Understanding your hormones

From the moment of conception, your body undergoes numerous changes, driven by four key hormones:

Human Chorionic Gonadotropin (hCG)

This hormone signals the pregnancy test's double lines and plays a vital role in sustaining the early stages of pregnancy, but it can also contribute to those not-so-pleasant nauseous mornings (or days!).

Relaxin

If you’ve practiced prenatal or postpartum yoga with me, you might have heard me mentioning Relaxin quite often. That’s because it’s an amazing hormone that plays a key role from conception all the way to labour and birth.

It’ released from the placenta and the ovary during pregnancy and it’s released in high amounts during the first trimester to help the fetus implant in the uterine wall. It helps to loosen your muscles, tendons and ligaments to make space for your growing baby and inhibits uterine contractions to help prevent premature birth. The cardiac system is also benefited by this amazing hormone as it helps it adapt to the increased oxygen demand from baby.

Estrogen and Progesterone

These two hormones work in tandem, not only during your menstrual cycle but also throughout pregnancy to create a nurturing environment for fetal development and support the overall pregnancy journey.

Estrogen is a group of hormones primarily produced by the ovaries, with the placenta taking over its production during pregnancy. It helps stimulate the growth and development of the uterus to accommodate your growing baby, it plays a role in the development of certain fetal organs, such as the liver, kidneys, and lungs. Estrogen promotes increased blood flow to the uterus and placenta, ensuring that the fetus receives a steady supply of oxygen and nutrients and contributes to the development of milk ducts in the breasts, preparing the body for breastfeeding. Amazing, right?!

Progesterone is primarily produced by the ovaries in the early stages of pregnancy, and later, the placenta takes over its production. Its main functions include maintaining a thickened uterine lining, providing a supportive environment for the developing embryo. Progesterone plays a role in modulating the maternal immune system, preventing it from rejecting baby as a foreign entity and supports the development and functioning of the placenta, which is vital for providing nutrients and oxygen to the growing baby.

Moving on to birth…

As you approach childbirth, three hormones take center stage:

Oxytocin

You might know this one as the “love hormone”. It makes you feel good, and plays a key role in fertility, contractions, releasing breastmilk and bonding with baby. Oxytocin stimulates the powerful contractions you’ll feel during labour. After birth, baby breastfeeding stimulates the production of oxytocin, which can help control bleeding for mom and support the uterus in contracting back to its original size.

Endorphins

Endorphins play a vital role during labour and birth. These are the same hormones produced after a good workout. If labouring without any medication, you might notice the presence of these hormones rising as labour progresses, peaking when you first see your baby. I remember those endorphins kicking in from the moment I knew my baby was coming, even though I had a C-section.

Adrenaline

This hormone is the one triggering the “fight of flight” response in our bodies. It’s a natural response to stress and its produced by the adrenal glands. Adrenaline peaks in the transition stage of labor and it is said to be part of our evolution, helping mothers stay alert to be able to give birth in a safe and protected space. If your adrenaline levels are high during labor, for instance, if a doctor storms into your room without notice, it may be that your labor process slows down. High adrenaline levels can also lengthen your recovery during postpartum.

The role of prenatal yoga in hormone balance

When it comes to relaxin, your prenatal yoga practice plays a crucial role. As you stretch and relax during yoga, your body sends signals to the brain, triggering the release of relaxin. This hormone is a game-changer, preparing your body for the beautiful journey of childbirth.

However, as an expectant mom, it's vital to approach yoga and any exercise with care. Avoid over-exertion by keeping your effort below 70% of your maximum capacity or stretching edge. This way, you ensure your joints and ligaments are safe from strain.

Practicing prenatal yoga balances your hormones. Here’s how:

1. Stress Reduction: Prenatal yoga emphasizes relaxation techniques, deep breathing, and mindfulness, which can help reduce stress and anxiety levels. High levels of stress hormones, such as cortisol, can negatively impact other hormone levels in the body. By promoting relaxation and stress reduction, prenatal yoga can help maintain a more balanced hormonal state.

2. Support for Endocrine System: Prenatal yoga poses and movements can gently stimulate and massage the organs, including the endocrine glands responsible for hormone production. This gentle stimulation can support the endocrine system's functioning, potentially aiding in hormone balance.

3. Blood Circulation: Prenatal yoga promotes improved blood circulation throughout the body, including the reproductive organs.

4. Pelvic Floor Engagement: Specific yoga poses that engage the pelvic floor muscles can contribute to better pelvic health and support hormonal regulation. The pelvic floor plays a role in hormone metabolism and stability.

5. Mind-Body Connection: Prenatal yoga encourages the mind-body connection, allowing pregnant women to become more aware of their bodies and their changing hormonal needs. This heightened awareness can lead to better self-care, hormonal regulation and better advocating for yourself during labor and birth.

6. Encouraging Gentle Movement: Regular movement through prenatal yoga can help keep the body active without putting excessive stress on joints and muscles. It supports healthy blood flow and can contribute to overall hormonal health.

7. Hormone-Specific Poses: Some prenatal yoga poses are believed to have a specific impact on certain hormones. For example, inverted poses may support thyroid function, and heart-opening poses can boost feelings of well-being by stimulating the release of hormones like oxytocin and reducing adrenaline and cortisol levels.

With prenatal yoga's relaxation, gentle movements, and mindful practices, you can support your hormone balance, enhance your pregnancy experience, and prepare for the arrival of your little one. By learning how to stay calm and present, even when you’re feeling pain or discomfort, you’ll be able to cope with labor and birth from an informed and empowered place. Also, understanding the science of these hormonal changes can help you navigate this transformative phase with greater awareness and self-compassion.

To further equip yourself for your best birth and postpartum experience, get my Mini Course: Yoga Essentials for Every Mom-to-Be

Discover the yoga and functional movement essentials to prepare your body and mind during pregnancy for birth and postpartum. You'll learn exactly what you need to do to  prevent aches and pains, ease your mind and feel more confident in your motherhood journey.

Pregnancy and postpartum can be a wild ride filled with all sorts of emotions. But did you know that embracing mindfulness can be a game-changer during this transformative time? In this blog post, I’m diving into the amazing benefits of mindfulness during pregnancy and postpartum, and how it can positively impact your physical and emotional well-being.

What is mindfulness and why is it important?

Mindfulness is the practice of bringing your attention to the present moment, without judgment, and with full awareness. It means being fully engaged in the here and now, acknowledging your thoughts and sensations without attachment or resistance. Practicing mindfulness regularly allows you to tune in on a deeper level with yourself, your baby, and the experience of pregnancy and motherhood.

The science behind mindfulness

There are thousands of articles nowadays that prove how effective mindfulness and meditation can be to release stress, anxiety and tension, enhance attention, improve emotion regulation and even treat clinical disorders. You can have a look at some of the studies in the sources section below.

Key benefits of mindfulness in pregnancy and postpartum

It reduces stress and anxiety

Let's be real – pregnancy and postpartum can bring on some serious stress and anxiety. But here's where mindfulness swoops in to save the day. Mindfulness offers a powerful antidote by helping you manage stress, reduce anxiety, and find inner calm. By being present and non-judgmental, you can observe your thoughts and emotions without getting caught up in them, allowing you to respond to challenges with greater clarity and equanimity.

It can help you cope with the hormonal changes

The hormonal changes and sleep deprivation that often accompany the postpartum period can lead to mood fluctuations and emotional challenges. By observing your thoughts and emotions with kindness and compassion, you can build resilience, acceptance, and a sense of emotional well-being. So when those mood swings hit, you'll be ready to ride the waves.

Motherhood often means you become a pro at caring for others, but it's essential to prioritize yourself, the things that make you relax and feel good as well. Mindfulness offers a space to reflect, nourish your body and mind and to show yourself the same kindness and compassion you offer to your baby and others. You deserve it, and it'll make a world of difference in your pregnancy and postpartum journey.

It helps you with sleep deprivation

Most women start having trouble sleeping during the last weeks of pregnancy. Some begin with it when the baby arrives. The hard truth is that sleep deprivation can persist for years after baby comes. On average, new parents lose 109 minutes of sleep every night for the first year. Being able to get one four hours of uninterrupted sleep in the first 6 to 18 months postpartum becomes a rarity. I can sadly attest to this from my own experience and that of my friends. However, by practicing mindfulness and meditation, you can reset and re-energize. Even if you doze off during your mindfulness meditation, it's okay because you still reap the benefits of much-needed rest!

Integrating mindfulness into your daily life

Incorporating mindfulness into your daily life doesn't have to be complicated. It's all about the little things. You can start by taking a few deep breaths in between your day, doing a quick body scan before you fall asleep at night, or savoring each bite during a meal. And if you want some extra guidance, you can also join a prenatal or postnatal yoga or mindfulness class, seek guidance from experienced practitioners, or check out mindfulness apps. I use all of the above and it helps me so much in all areas of my life. It also helped me treat the postpartum depression I had when my son was 9 months old.

My favorite mindfulness teachers: Tara Brach, Ally Hamilton, Gabby Bernstein, Jess Wood

My favorite mindfulness apps: Insight Timer

In a nutshell, embracing mindfulness during pregnancy and postpartum is a total game-changer. It's your secret weapon to navigate the ups and downs of motherhood with grace, presence, and self-compassion. Start weaving mindfulness into your life today and experience the magic it brings to your pregnancy and postpartum experience. Just remember that mindfulness, like motherhood, is a journey, not a destination.

Remember, mama, every pregnancy and postpartum experience is unique. Trust yourself, give mindfulness a try, and get ready for a more present and fulfilling adventure into motherhood.

Want to give mindfulness a try? My prenatal and postpartum yoga foundational toolkit includes 2 audio relaxations and a gentle yoga practice to get you breathing deeply and letting go of any stress or tension.

• Sources:

  
  

  • Vieten C, Astin J (2008) Effects of a mindfulness-based intervention during pregnancy on post-natal stress and mood: results of a pilot study. Arch Womens Ment Health 11:67–74

  • William M, Teasdale J, Segal Z, Kabat-Zinn J (2007) The mindful way through depression: freeing yourself from chronic unhappiness. Guilford, New York

  • Dunn, C., Hanieh, E., Roberts, R. et al.Mindful pregnancy and childbirth: effects of a mindfulness-based intervention on women’s psychological distress and well-being in the perinatal period. Arch Womens Ment Health 15, 139–143 (2012). https://doi.org/10.1007/s00737-012-0264-4

  • Van der Riet p, Francis L, Rees A (2019) Exploring the impacts of mindfulness and yoga upon childbirth outcomes and maternal health: an integrative review. Scandinavian Journal of Caring Sciences 2020 34; 552– 565 https://doi.org/10.1111/scs.12762

  
  

I remember the mixed emotions and questions that flooded my mind during my first trimester. Should I change my yoga routine? Can I keep up with my workouts? Can exercise harm my baby? If you're feeling the same way, you've come to the right place! In this post, I'll answer all those burning questions and guide you through exercising with confidence during your first trimester.

Understanding the first trimester

The first trimester is a whirlwind of changes, both emotionally and physically. Your body is working hard to create a safe and nurturing environment for your baby. Hormones, like relaxin, are surging through your body, supporting the growth of the placenta and ensuring a healthy pregnancy. You might experience symptoms like fatigue, tender breasts, nausea, and frequent urination – all part of the incredible journey of growing a little human. It's important to listen to your body and give it the rest it needs.

Benefits of exercising in the first trimester

Did you know that moderate exercise can boost the growth rate of your baby and reduce the risk of gestational diabetes? Studies have shown that moderate exercise during pregnancy can have numerous benefits. It can promote healthy fetal growth, reduce the risk of gestational diabetes, boost energy levels, and alleviate pregnancy discomforts. Yoga, in particular, offers additional benefits like decreased risk of preterm labor, lower blood pressure, and improved mental well-being. It's a win-win for both you and your baby!

What to consider when exercising in the first trimester

Before starting or continuing an exercise routine, it's crucial to consult with your healthcare provider to ensure it's safe for you and your baby. They can provide personalized guidance based on your medical history.

Paying attention to your body’s signals throughout your workouts is key. If you feel dizzy, short of breath, experience pain, bleeding, or decreased fetal movement, it's important to stop exercising and seek medical advice.

Now, let's talk about modifying your workouts. It's completely normal if you don't feel up to your usual exercise routine during the first trimester. Your body is already doing an incredible job growing your baby, so take it easy. Consider reducing the intensity, duration, and weights in your workouts. Opt for gentler yoga poses and low-impact exercises that still provide cardiovascular benefits without straining your body.

Google will give you tons of “safe” exercises to try, including yoga. The thing is, safe can mean something completely different to you than to me. This is why it's so vital that you catch the signals that your body gives you. Only you and your body know what is safe and what isn’t. Just think about Beyonce dancing around in heels in a concert with her huge belly or those badass athletes running marathons while pregnant.

Can exercise cause a miscarriage or preterm labor?

Studies have shown that regular exercise does not increase the risk of miscarriage. However, if you have an "inducible cervix" (a cervix that is soft, thin, and starting to dilate) before 37 weeks, it's best to consult with your doctor regarding exercise recommendations.

Can I still do high intensity workouts and power yoga?

If you're feeling good and have no concerning symptoms or conditions, you can continue these routines. Just remember to listen to your body, make modifications as needed, and be mindful of your limits.

Can I start exercising during pregnancy?

Absolutely! If you're cleared by your doctor and have no contraindications, it's a great time to start. Take it slow, gradually increase intensity, and consider working with an instructor for proper guidance and support.

My top 5 tips for exercising in the first trimester

1. Stay hydrated and wear comfortable clothing: Drink plenty of water before, during, and after your workouts. Dress in comfortable, breathable clothing that allows for movement and temperature regulation.

2. Don't skip your warm-up and cool-down: Always start with a warm-up to prepare your muscles for exercise and cool down afterward to bring your heart rate back to normal gradually. It's a great way to prevent injuries and promote muscle recovery. Don't skip savasana!

3. Balance and stability matter: As your body changes, your balance may be affected. Don't be afraid to use support like a wall or chair for stability. Modify movements as needed to maintain proper form and prevent any accidents. Stay at 70% of your edge when exercising and stretching to prevent injuries.

4. Prioritize pelvic floor and core strength: A strong core and pelvic floor are crucial during pregnancy. Try exercises that target your pelvic floor muscles and engage your deep core muscles.

5. Take time to relax and breathe: Pregnancy is a time of immense changes, both physically and emotionally. Don't forget to incorporate relaxation and mindfulness practices into your exercise routine. Deep breathing, meditation, and gentle stretching can do wonders for reducing stress and promoting overall well-being.

Learn 5 key yoga poses to maintain or correct your posture and prevent aches and pains during pregnancy from carrying your ever-growing baby.

Remember, every pregnancy is unique, so it's crucial to pay attention to your body’s queues and seek professional guidance when needed. Celebrate this special time and embrace the many benefits of maintaining a safe and appropriate exercise and yoga routine throughout your pregnancy journey! ❤️

Hey mama-to-be! Congratulations on your pregnancy journey! It's an exciting time and staying active can do wonders for you and your baby. Let's dive into how you can modify your fitness routine with yoga and exercise to ensure a safe and enjoyable experience as your belly grows.

1. Listen to Your Body

Your body is going through incredible changes, so it's essential to be in tune with its signals. If something doesn't feel right during exercise – dizziness, pinching, pain, or discomfort – don't push through it. Modify the movement or take a break. Your body knows best!

2. Adjusting Energy Levels

This one really hit home for me. During my first trimester, I struggled with the urge to keep up my pre-pregnancy workout routine and intense yoga sessions. But my body had a different plan – it was begging for rest and more sleep. I'll admit, I beat myself up over not being as active as I wanted to be. But please, don't make the same mistake I did. It's important to listen to your body and honor its needs. Even though your belly may not be showing yet, you might find yourself lacking the energy for your usual power yoga practice. And that's completely okay! Your body is doing the incredible work of creating a new life behind the scenes. So, don't worry if you need to dial it down for a while. Instead, embrace gentle and low-impact exercises like a soothing yoga sequence, refreshing swims, invigorating brisk walks, or even lifting lighter weights than usual. You'll still reap the cardiovascular benefits without placing excessive stress on your body. Remember, taking care of yourself and your baby is what matters most.

3. Modifying Yoga Poses

Yoga is your best friend during pregnancy, but some poses need adjustments to accommodate your changing body. Avoid deep twists and compressing your belly. Instead, embrace modified versions of Cat-Cow, Pigeon Pose, Child's Pose and Warrior Poses for gentle stretching, strength, and relaxation. Consider joining prenatal yoga classes for expert guidance.

4. Supporting Your Joints

Hormonal changes make your joints and ligaments more flexible but also more prone to injury. Protect them by incorporating exercises that promote joint stability, like squats, pelvic floor exercises, and resistance band workouts. Your joints will thank you!

5. Engaging Your Core Safely

A strong core is vital, but traditional crunches and planks may not be the best choice during pregnancy. Engage your deep core muscles with pelvic tilts, seated or standing core exercises, and modified side planks. It's all about keeping your core strong and stable.

6. Hydration and Breaks

Water, water, water! Hydration is crucial during pregnancy, especially when exercising. Keep that water bottle close and sip throughout your workout. Also, remember to take regular breaks and listen to your body's cues. Snack breaks are totally allowed too!

7. Seek Professional Guidance

If you're new to exercise or have specific concerns, don't hesitate to reach out to a prenatal fitness specialist or certified yoga instructor (you can schedule a free consultation call with me here). They have the expertise to guide you through safe exercise and yoga modifications and ensure you're doing the exercises correctly for a healthy and happy pregnancy.

To wrap it all up, by adapting your fitness routine with yoga and exercises modifications for pregnancy, you'll experience improved stamina, reduced discomfort, and overall well-being. Remember to prioritize your safety, listen to your body, and consult with your doctor before starting any new exercise program. Enjoy this journey, mama – you're doing amazing!

Learn 5 key yoga poses to maintain or correct your posture and prevent aches and pains during pregnancy from carrying your ever-growing baby.

So you think you might have diastasis recti? Don't worry, you're not alone! It's actually a very common condition where your abs separate during pregnancy and/or postpartum, leaving you with a gap in the middle of your “six-pack” abs (rectus abdominus). In this blog post, I’ll break it down for you, discussing what diastasis recti is, what causes it, how to spot the signs, and most importantly, how to heal it and strengthen those abs!

What the heck is diastasis recti?

Let's start by understanding the nitty-gritty of diastasis recti. It's when your rectus abdominus muscles decide to take a little break and part ways down the middle. Blame it on the stretching and pressure that comes with pregnancy or even other factors that can affect anyone, not just expecting moms.

Why does diastasis recti happen to us postpartum?

Pregnancy is a big player, especially if you had multiple pregnancies or gained weight excessively. But improper exercise techniques and genetics can also come into play. Being aware of the culprits can help you make informed choices to prevent or manage your diastasis recti.

Telltale signs of diastasis recti

Recognizing diastasis recti symptoms is key! Look out for that coning, ridge or bulge along your midline of your abdomen, lower back pain, weak core muscles, and struggling with everyday movements. Spotting these signs will empower you to take action. Especially as you become pregnant again – the lack of support from the abdominal muscles may make vaginal delivery more challenging.

Spotting the gap

If you see coning on your belly when you do movements or exercises that put pressure on your abs (for instance, a plank or a sit up), or if you can feel the separation in between your abs, you might have it. I’ll teach you a simple self-check that you can do at home to measure the width and depth of the separation. If you're still unsure, simply schedule a free consultation video call and I'll help you assess your DR.

STEP-BY-STEP GUIDE TO CHECKING FOR DIASTASIS

1. Lie on your back with your knees bent. This position allows your abdominal muscles to relax, providing accurate results

2. Locate your rectus abdominus muscles. They run vertically down the middle of your abdomen.

3. Now, let's perform the diastasis check together. We will check at three different areas of your abdomen.

4. Lift your head and neck (think double chin). Place your fingers horizontally just above the belly button. Gently press and feel for any separation or gap between the muscles.

5. Move your fingers down to the middle of your abdomen. Repeat the gentle pressing technique to assess for any separation.

6. Now, move your fingers to the area just below your belly button. Once again, press gently and check for any separation.

7. Assess depth. Go through the three areas of your abdomen again and check how deep it is. How many nuckels of your fingers does it take to feel some resistance?

8. Finally, check again for the gap while creating tension. Give your neck a break and then go through all the steps from the beginning. Lift your head and neck, engage your pelvic floor and exhale. This will allow your abdomen to brace. You will notice whether your gap closes or opens more when you have to use force (i.e. lift a car seat or a baby).

I think I have it, how do I fix it?

Having diastasis recti up until you’re 12 months postpartum is not uncommon (32% of moms still have it according to a study). The good news is that you can support the healing process with safe and effective exercises (once you've been cleared by your doctor).

To start, download my pregnacy and postpartum yoga foundations course where I break down key exercises that you should do before you address your diastasis recti, especially if you have recently given birth and have weak pelvic floor muscles. Why? Think of your core as a balloon, air (or pressure) needs to come out somewhere to protect your spine. If you have diastasis recti, it probably means you’re releasing pressure through your abs. Closing the gap means that the pressure will go down towards your pelvic floor, and if your pelvic floor isn’t ready for that pressure, it may cause complications such as pelvic floor prolapse.

Once you got the basics on breathing, alignment and pelvic floor strength down, then you can start a personalized exercise program. Think pelvic tilts, activating your transverse abdominals, and modified planks.

When to call in reinforcements

There are tons of on demand online programs to help you heal your diastasis recti. However, most of them don't take into account how weak your pelvic floor muscles might be. To ensure that you are doing the exercises effectively and that you don't end up doing more harm than good, I encourage you to seek guidance from a specialized personal instructor.

In my 1:1 postnatal yoga and corrective exercise support program, I assess your diastasis recti and break down your exercise program step-by-step, and focus on breathing and alignment too (hello, yoga) because it matters SO MUCH!

Small changes can make a big difference. From rocking proper posture and body mechanics to being mindful of your movements throughout the day, I share with you practical tips to ease the strain on your abs and boost your recovery in a way that fits your schedule and lifestyle. You can schedule a consultation video call with me here.

However, if I we see that your diastasis recti is too deep or if things are tough or not improving, it's time to bring in a medical professional or a physical therapists who specializes in treating this condition.

Diastasis recti can be uncomfortable and frustrating, but fear not! With the right knowledge and targeted strategies, you're armed to heal and strengthen those abs. Understand the condition, spot the signs, try targeted exercises, make lifestyle tweaks, and know when it's time to seek professional help. Patience and consistency are key, and always talk to your healthcare provider before diving into a new exercise routine. You got this, and your abs will thank you!

Welcoming a new human into the world is a miraculous experience. Whether you had a vaginal or cesarean birth, as you navigate the postpartum period with its very unique challenges, it's important to prioritize your pelvic floor recovery. The pelvic floor is a group of muscles that provide crucial support during pregnancy and childbirth. However, the strain of pregnancy and the demands of labor can weaken these muscles. In this blog post, I’ll explain why pelvic floor recovery matters and give you practical steps to support your healing process.

Why Does Pelvic Floor Recovery Matter? Even if you had a C-Section?

It restores its functionality

The pelvic floor muscles play a vital role in your bladder and bowel control, sexual function, and core stability. Proper recovery ensures these functions return to normal after pregnancy and birth, reducing the risk of urinary incontinence, pelvic organ prolapse, sexual discomfort, and other pelvic floor dysfunctions.

It enhances your overall healing

After pregnancy and giving birth, whether it was vaginally or via C-section, your body needs time to heal and regain strength. Besides the usual rest that is recommended in the first six to 10 weeks postpartum, focusing on gently supporting your pelvic floor recovery accelerates the healing process, allowing you to resume your daily activities with greater confidence.

It prevents future complications

Many people aren’t aware that neglecting pelvic floor recovery can lead to long-term issues. Strengthening these muscles right after birth can help prevent potential problems such as pelvic floor dysfunction, back pain, and muscle imbalances later in life (i.e. after menopause).

How to Start Your Pelvic Floor Recovery

1. Talk to your doctor or midwife

Schedule a postpartum check-up with your healthcare provider to evaluate your pelvic floor health. They can assess any specific concerns or complications and provide personalized guidance on your recovery journey. They will also clear you for exercise after the 6 or 10 weeks after birth. Unfortunately most doctors don’t pay particular attention to your pelvic floor health unless you had a significant tear or damage during vaginal birth. This is why it’s so important that you advocate for yourself and ask specifically for a check up of your pelvic floor, especially if you had a C-section.

2. Breathe deeply

Deep breathing not only promotes relaxation but also aids in pelvic floor recovery. Focus on diaphragmatic breathing, allowing your diaphragm and pelvic floor to expand as you inhale deeply. Exhale fully, engaging your deep core muscles and gently lifting the pelvic floor. Actually, if you breathe deeply, you don’t even need to consciously move your pelvic floor. The breathing alone moves the pelvic floor muscles up and down. In my FREE pregnancy and postpartum yoga foundations course I show you how to breathe correctly (yes, a lot of us tend to not use the full potential of a breath). GET ACCESS HERE.

3. Start with gentle pelvic floor exercises

Kegels are a widely recognized exercise for pelvic floor recovery. These exercises involve contracting and relaxing the pelvic floor muscles. Start with gentle contractions and gradually increase the duration and intensity over time. Incorporate them into your daily routine, aiming for at least three sets of ten repetitions. I have an exclusive video showing you how to do a couple of these exercises in my Freebie to prep you for birth and postpartum with Yoga .

4. Focus on your deep core

Strengthening your core muscles, including the deep abdominal muscles and the muscles around the hips, can provide additional support to the pelvic floor. If you live in Germany (and some other European countries), your health insurance covers a pelvic floor recovery course in person or online (in German called Rückbildung) that can be taken once you have been cleared by your doctor. It usually consists of 6 to 10 one-hour long classes and sometimes they are designed to be taken together with your baby. The courses promote muscle development to strengthen and stabilize the back, abdomen and pelvic floor in a very gentle and targeted way. I highly recommend you make use of this amazing gift the government has given you! If you don’t have such a course in your country, please consult with a qualified postpartum fitness professional to guide you through safe and effective exercises tailored to your needs.

5. Seek Professional Support

Depending on how you’re feeling after the first 10 weeks postpartum and how intense labor and birth was for your pelvic floor, consider working with a pelvic floor physical therapist or a specialized postpartum fitness or yoga instructor. They can provide personalized guidance, assess your specific needs, and design a tailored exercise program to support your pelvic floor recovery. You can schedule a consult video call with me here.

To sum it up: Don't underestimate the importance of pelvic floor recovery after childbirth, regardless of how you actually brought your little human into the world. By dedicating time and effort to strengthen and heal these muscles, you can regain functionality, enhance your overall well-being, and prevent potential complications in the future. Remember to consult with your doctor or midwife, start with gentle pelvic floor contractions and core exercises, practice diaphragmatic breathing, and seek support from experts. Embrace the journey of pelvic floor recovery and empower yourself with a healthy and thriving postpartum experience.

The key to a smoother postpartum recovery lies in how well you prepare for it before and during pregnancy. Postpartum can be bumpy and full of surprises. You may not be able to control the journey, but you can help yourself a bit by keeping these 5 tips in mind to make your recovery a bit easier.

1. Stay active during pregnancy so you can have a smoother postpartum recovery

If you have a risk-free pregnancy and the doctor has cleared you for exercise, go get your work out on.

What many people don’t tell you is that birth requires the strength and endurance needed to run a marathon, and that caring for a child not only requires all your patience and attention, but also ALL of the muscles and joints of your body. It is hard physical work! The better you prepare your body (and mind) for what’s to come, the less aches and pains you’ll deal with postpartum. I recommend yoga and mobility exercises together with some weight lifting.

2. Practice strengthening and relaxing pelvic floor exercises in pregnancy and postpartum

Your pelvic floor is your support system in all things pregnancy and postpartum. It holds your core, your mid-section together, keeping your spine and posture in check. It’s such an amazing group of muscles, expanding to make room for baby and at the same time holding it in as it gets heavier and heavier. Then, once baby is out, it needs a bit of time to recover and get back into shape. You can help it with that process by practicing pelvic floor exercises.

In my FREE Prenatal & Postpartum Yoga Foundations Course I take you through 3 key exercises you can do to support your pelvic floor – whether you’re pregnant or had your baby years ago, these exercises teach your pelvic floor how to be strong and relax when needed. Doing these exercises regularly can help treat or prevent urinary incontinence, pelvic organ prolapse, and enhance your sex life.

3. Learn to breathe with your diaphragm

Learning to take full, deep breaths using your diaphragm has so many benefits for you.

In pregnancy it helps you ease anxiety and breathe fuller, improving oxygen intake for you and baby, especially in the 3rd trimester as baby takes up more space, pushing up your organs towards your diaphragm and lungs. It’s also an amazing tool to help you during labor and birth. Why? Besides helping you stay grounded and focused and reduce the intensity of contractions, it supports the relaxation of your pelvic floor. The more you practice this breathing technique, the more control you’ll have over your pelvic floor during birth. In postpartum it supports your pelvic floor and core healing, tones your abs AND brings you back to center when you're feeling overwhelmed. These are just some of the benefits. The list goes on! The amazing thing about this is that you can practice deep breathing anytime, anywhere and not only support your body health, but also your mental well-being by regulating your nervous system.

4. Recruit help so you can truly rest

The first six to ten weeks postpartum will define in many ways how you approach your motherhood journey and how well you recover.

Whether you’re breast or bottle feeding, the 24/7 work it requires to feed your baby is no joke. Then there’s the gazillion diapers you’ll change plus your own recovery from birth.

You’ve probably heard this many times before, and that’s because it’s really important and necessary – get and accept help as much as you can so you can rest.

My mom lives across the Atlantic and couldn’t join me after the birth like we had planned, so I very quickly ordered meals to be delivered to my doorstep, made sure we had cleaning help and prepared a list of to-do’s and resources for my husband to take full control of the household and making sure I was always well fed. I spent the first 8 weeks postpartum mostly in my bedroom cuddling with baby and took it extra slow.

I also had my husband gift me 5 postpartum massages delivered at home. He would take care of our son during that hour. It was the best gift ever!

If your budget is tight and paying for extra help isn’t possible, know that there are tons of community resources that you can benefit from. For instance, there is an amazing initiative called SuperMamas, a free volunteer network in Germany, Belgium and Czech Republic where mothers help out new moms in their city who just gave birth by providing freshly cooked meals and a little chat.

In my free pregnancy and postpartum yoga course I include a worksheet to prep for your 4th trimester where one of the key planning parts is exactly this – community and support.

Resting and making sure you’re needs are met is vital for your baby. If you are well, so is your baby. You two are connected.

Do on only things that you can comfortably handle, get as much sleep as possible, allow your body to recover – there is no rush to get back to your exercise routine (if anything, it can be dangerous to try to do too much, too soon). Be kind to yourself like you would to your best friend.

5. Eat nourishing meals

Having a tiny being to care for can throw us out of balance. You might forget you also have basic needs, such as eating. You may also not be able to go grocery shopping or even think about what to cook. This is why it’s so important to make sure someone takes care of that for you.

Eating nourishing meals that support your postpartum recovery is a whole other level. It’s medicine. Do your best to eat restorative, nutrient-dense foods to support your healing.

Calcium, iron, and omega 3s are key nutrients to include in your nutrition plan, together with protein rich foods. I found ayurveda inspired dishes to be the most nourishing for me. Check out this ayurvedic postpartum diet guide.

To further equip yourself for your best birth and postpartum experience, join my FREE prenatal and postpartum yoga foundations course. In just 5 easy actionable steps, you'll gain essential knowledge for this transformative period in your life using yoga.

I hadn’t used my mala beads to practice meditation since I was pregnant. Ever since I had my son, 5 to 10 minute guided meditations is all I've been able to do. Because honestly, guided meditations are a lot easier than having to get the monkey mind quiet on your own. But there’s something about using a mala to meditate that guided meditations don’t give you. It is said that the beads, especially the “guru" bead, the biggest one at the centre of the necklace, holds the energy you created during the practice.

What in the world are malas and where do they come from?

Japamalas or malas (necklaces traditionally consisting of 108 beads, the numerical equivalent of “Om”, the sound of the universe), have been around for thousands of years, derived from Buddhism and Hinduism over 3,000 years ago, and aren’t just for seasoned yogis or people who want to further their spiritual health. Anyone can use them too as a tool to start practicing meditation.

Their main function is to help you recite a mantra during your practice. A mantra is a syllable, word(s) or sound that brings a certain energy or “superpower”. I love the mantra So Hum, which means “I am” in Sanskrit. I also love Anando Hum “I am bliss”, but also use simple words that will help me feel like I want to feel at the moment. For instance, “focused” or “calm” or a full sentence such as “I am ready to welcome baby”.

Want to give meditation with a mala a try? Here's how:

1. Find a mala that calls you. I got mine in India when I did my prenatal teacher training certification, but you can also find them online.

2. Next time you want to practice meditation (emphasis on the word Practice), grab your mala, and start at the centre or “guru” bead.

3. Choose a mantra or superpower word or sentence that you want to use as your anker.

4. Start repeating the word out loud or in your mind – once per bead.

5. Notice how your mind ruminates, then bring your attention back to your beads and to your mantra.

6. Notice again how you get caught in the narrative of your thoughts. Bring yourself back to your mala and mantra.

7. Continue like this until you’re back at the guru bead.

8. Hold the guru bead and feel the energy you’ve created.

9. Thank yourself for showing up to take care of your mental and spiritual health.

10. Voilà. You just practiced meditation.

If you're not ready for a mala meditation but would rather be guided, check out this 10minute guided meditation I recorded for you:

In my 1:1 private pregnancy and postnatal yoga support programme, we make sure you integrate meditation / mindfulness, yoga, and functional movement into your daily life. We breakdown your care plan so that you can actually get it done and get the results you desire. I am with you every step of the way, holding you accountable and guiding you into a stronger, healthier you.

I offer in-person and virtual sessions where we will work together to discuss your goals and create a plan of action. Schedule a discovery-session today.

The science

Numerous studies have confirmed over and over how beneficial prenatal yoga can be not only for the mother, but also for the child. A more recent study conducted on 75 pregnant people confirmed that practicing yoga twice a week (each session lasting 75min) reduced chances of getting an induction, an episiotomy, and reduced the overall duration of labour.

It also had a significant effect on normal birth weight and delivery at the appropriate gestational age and there were significant differences between the Apgar scores of the infants of moms who practiced yoga against those who didn’t.

With that said, the following poses are extra helpful because they not only help your nervous system regulate (aka make you feel relaxed), but they also support your body, especially your pelvis and pelvic floor muscles in making room for baby to descend into the birth canal when it’s time.

I highly recommend you practice them every day, for at least 5 deep breaths each. Ideally in the following order.

1. Hip circles on all fours

This movement might not really be a traditional yoga pose, but it is SO helpful to create space in your pelvis, release the lower back and help you connect with your core.

How?

• Come on all fours, hands below your shoulders, knees below your hips.

• Start doing circles with your hips. You can do big ones, bringing your hips to your heels, or you can keep them centralized on your hips.

• Move as you feel like. Feel free to close your eyes and focus on how your body feels when you move in this pose.

This is a movement you can do during labour to help you cope with the contractions. All fours is also a common pose people tend to give birth in.

2. Lizard Pose - Modified

Lizard pose or runner's lunge is also a very common pose doulas and midwives recommend for childbirth. It opens the hips and inner thighs and makes you feel so good.

How?

• From all fours, bring either foot to the outside edge of your hand, trying to keep the toes facing forward as much as you can. If that’s uncomfortable, then go ahead and allow the foot to face a bit towards a 45° angle, making sure your knee is aligned with your foot.

• Circle your hips, feeling the stretch in the inner thigh, and feeling the back of your hips open. It’s such a yummy pose!

3. Warrior 2 - Modified

Its name says it all, you’re meant to feel like a warrior when practicing this pose. You’ll feel grounded, focused, strong. It strengthens your core, legs and stretches your hips and inner thighs, and on your upper body, it opens up your chest and strengthens your arms and shoulders.

If you’re not familiar with this pose, I recommend you start with the modified version with one knee on the floor and work up to the standing variation. If you’re on your third trimester and aren’t fully trusting your balance, have a chair or something to hold on to next to or in front of you.

How?

• Standing on your knees, bring your left foot and knee to face the front of your mat, making sure the knee is on top the ankle.

• Find that point of balance in your body where you’re not placing too much weight on either leg.

• Imagine you have a string on the crown of your head and someone if pulling it up towards the ceiling, lengthening your spine upward.

• Your head, shoulders and hips are aligned.

• Lift your arms at shoulder distance, parallel to the floor. Imagine someone is pulling you from both arms so they're straight and strong.

• Look past your left middle finger and breathe.

• Stay here for 5 to 10 breaths and slowly come out of the pose to repeat on the other side.

4. Goddess pose

This is such a powerful pose! It strengthens your legs, hips and core and at the same time stretches your hips and inner thighs. By bending your elbows at shoulder height, it opens the chest, and overall, this pose will make you sweat and stimulate your cardiovascular and respiratory system. I don’t know about you, but this pose always makes me feel fierce and strong. Like I can face anyone and anything. I loved practicing it when I was pregnant.

Please make sure you’ve done the poses I've described above before you try goddess to ensure your muscles and joints are warm enough to truly benefit from this empowering pose.

How?

• With your legs wide apart, turn your toes outward about 45 degrees and bend your knees until your thighs are parallel to the floor, making sure they’re aligned with your toes and doing your best to not let the knees drop inward or outward.

• Aim your tailbone towards the floor by slightly tucking your tailbone forward.

• Bring your arms up and bend the elbows at shoulder height, bringing the shoulder blades together to get a nice, open chest. Breathe.

• You can stay in this pose for 5 to 10 breaths or combine it with side-to-side movements or squats.

• If you want evoke your true fierce goddess, try lion's breath during the pose by inhaling through the nose and exhaling fiercely through the mouth, sticking out your tongue. It feels really good. Try it!

5. Child’s pose to Puppy Dog pose

Child's pose is also great to open the hips, release the back body and at the same time release stress and anxiety. I love this one at the beginning, at the end or in the middle of any yoga practice to take a break.

How?

• From all fours, bring your hips to your heels, opening the knees as much as you’d like.

• Lower your torso and forehead on the floor. If your belly is too big, use cushions to elevate your forehead or just go straight into puppy dog pose

• To go into puppy dog pose, lift your hips to come just above your knees and release the forehead on the mat.

• Your arms are active in this posture.

• For both poses, you can use cushions or a block under your forehead for extra support.

Bonus Pose: Side-lying Savasana

Learning to truly let go and relax is a skill that you'll need for labour and birth. When those contractions start getting more intense by the minute, you’ll need to recruit all of your Zen to allow the body to stay relaxed and do what it needs to do. When we're in pain or feel tension, we tend to clench and tense even more, which can be counterproductive for labour. Savasana is a great way to get your relaxation practice going.

How?

• You’ll need a thick blanket or long pillow to place between your knees and ankles.

• Lie on your left side, bending the knees and placing the blanket or pillow in between.

• Use any other cushions or blankets for your head, underneath your belly and behind you to support your back.

• You can also place a towel or eye pillow on your eyes and cover yourself up with a blanket. Make it extra comfy.

• Close your eyes if it feels good for you and allow your body to fully surrender and melt into the floor. Breathe normally.

• Stay here for at least 5 to 10 minutes to truly absorb all the benefits of your yoga practice.

It is one of the hardest poses in yoga, learning to surrender and do nothing. Luckily, practice makes perfect

While in traditional yoga, falling asleep is not the aim of this pose. In pregnancy I say you’re allowed to cheat, so that’s your queue to drift into a power (or longer) nap if you need it.

Combine this short prenatal yoga sequence with other pregnancy safe exercises and voilà, you'll have the perfect combination between strength and relaxation to prepare you for birth and labour.

The information in this article is intended for your educational use only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any exercise.

“I love doing yoga. It’s become my me-time”

Practicing yoga consistently takes the same effort and determination it takes anyone to get up and go for a run, or to not eat that third cookie. It’s all about deciding and following through.

I know life can get busy, especially if you’re a mom. There are deadlines to meet, children and a partner to tend to. I get it. This happens to me, too. There is never enough time to get all the things done that I want to do. So, what helps me keep a consistent yoga practice? Even when there’s no time for it? Here are a few things I think and do. I’m sure they can help you kick-start that movement practice you’re craving to do.

Remember the benefits you get from moving your body, from taking time for yourself.

Imagine how you usually feel after practicing yoga, after breathing and moving your body. Light. Fresh. Grounded. Open. Reenergised. Relaxed. Calmer. More patient with my kid. Think of all the ways your practice makes you feel. To me, thinking this is usually enough to get myself to the mat.

Focus on today.

When it comes to achieving goals, we tend to get overwhelmed with all the things we need to do to get there. “I need to practice yoga every day to feel good. I need to move every day to heal my core and pelvic floor. I need to. I need to. I need to.”

Firstly, get that word “need” out of your brain. You don’t need to do anything! You want to! You want to get specific results (i.e. feel good), so you want to exercise.

Secondly, focus on today. Today you want to feel good. Whether you practice tomorrow or next week doesn’t matter right now. Your goal today is to do yoga so that you can feel better. That’s it.

5 minutes of yoga is better than 0, nada, null.

It was a long day. You got so much done for work, took your kid to the zoo, did 10 loads of laundry, called that friend you wanted to call at the end of the day. You’re lying on the couch. Exhausted. It’s so tempting to call it a day and just surrender to the comfort of Netflix. Hold up! Can you make 5 minutes of time to stretch or just sit and breathe deeply? And then watch your favorite show?

You will always have 5 minutes. It’s just a matter of deciding and going for it. Knowing that those 5 minutes will hugely impact the way I go about my day or how I finish it. Knowing that movement is my medicine and that I ALWAYS feel better after practicing yoga, is what keeps me coming back to this amazing form of movement and mindfulness.

Can you make 5 minutes right now? Try this "me-time flow" and let me know in the comments if it helped you feel better. Subscribe for weekly yoga classes and motherhood tips and wisdom.

If you don’t manage to practice, don’t beat yourself up. It happens!

Sometimes you will seriously not have 5 minutes (maybe you’re traveling somewhere, you have a quiet day, or your baby is sick). It’s happened to me. And sometimes I really don’t want to practice any yoga. Sometimes I want to do something else for myself. And that’s fine! Yoga will always be there for us, and we will always have yoga. Just remember the reaping benefits that 5 minutes of your day to move, to breathe, to just be, can give you and how that will positively impact your loved ones. You can always go back to your yoga.

In my 1:1 private pregnancy and postnatal yoga support programme, we make sure you integrate yoga and functional movement into your daily life. We breakdown your care plan so that you can actually get it done and get the results you desire. I'm with you every step of the way, holding you accountable and guiding you into a stronger, healthier you.

I offer in-person and virtual sessions where we will work together to discuss your goals and create a plan of action. Schedule a discovery-session today.

It decreases your risk of preterm labor and other complications

Studies have shown that high stress levels can increase miscarriage and preterm birth rates. Practicing yoga (movement, breathwork and meditation and mindfulness exercises) reduces stress levels and decreases chances of developing pregnancy-reduced hypertension.

It lowers your blood pressure

Science has also shown that heart rate and blood pressure lowers after doing prenatal yoga, more than if you just go for a walk.

It decreases chances of depression in pregnancy and postpartum

Yoga is a great tool to keep you sane, whether pregnant or not

Another study showed that integrative yoga (movement-based yoga combined with meditation, deep relaxation and breathing exercises) significantly decreased levels of depression in pregnant moms.

It will empower your birth experience

After practicing all the breathing exercises and tips that you learn in your prenatal yoga class, you’ll be able to intuitively use them when in labor and birth. Prenatal yoga also strengthens and lengthens muscles that are key for birth and postpartum recovery (i.e. pelvic floor, core and spinal muscles). In fact, a small study found that pregnant mamas who participated in a yoga routine involving just six sessions before birth spent less time overall in labor than those who didn’t. They also reported feeling less pain and more comfortable during and immediately after labor.

So there you have it. There is no excuse to not integrate prenatal yoga, or yoga in general into your life. Prenatal yoga is important for you and your baby's wellbeing.

To give you a sneak peak into what prenatal yoga looks and feels like, here is my go-to prenatal yoga class, free for your to practice at the comfort of your home. I practiced this myself quite often when I was pregnant. Like it if it made you feel good :)

If you want to take your preparation for birth and postpartum to the next level, check out my free pregnancy and postpartum yoga foundations mini-course. It will help you get the best of your yoga and exercise practice.

Sources:

· Infant Behavior and Development, Prenatal Exercise Research, June 2012.

· March of Dimes, Stress and Pregnancy, October 2019.

· BMC Psychiatry, Yoga for Prenatal Depression, February 2015.

· Complimentary Theories in Clinical Practice, Yoga During Pregnancy, May 2008.

Back pain is one of the main causes pregnant and postpartum moms seek my help. Read on to understand why this is such a common pain for mothers and what to do about it.

The culprit of back pain

Although there are poses you can do in the moment to ease discomfort, it’s important to know that lingering back pain is usually a symptom of a greater imbalance in the body.

For instance, it could be that your core muscles need to be strengthened and aren’t supporting your back properly. It could be a pelvic floor imbalance or poor posture. It could even be that you’re breathing pattern is putting too much pressure on your core. This is why certain yoga poses or classes that worked for your friend might not work for you and vice versa.

With that said, I invite you to try practicing the following poses regularly. They will not only ease your back pain, but also help strengthen your core and back muscles so that mean pain goes away for good.

Listen to your body, if anything pinches or hurts too much, stop! Take it easy and be mindful of how you’re feeling

It's also super important to practice movement (aka exercise) regularly. A consistent practice to strengthen your whole body together with a balanced nutrition is the best way to prevent any imbalances.

1. Child’s pose (Balasana)

This is one of my favorite yoga poses. It stretches your lower back and hips and soothes your nervous system. You can even try this one on your bed before sleeping.

• Touch your big toes together and sit on your heels, you can separate your knees about as wide as your hips or more. Lay your chest down between your thighs and rest your head on the floor, bed or mat (if you’re very pregnant, a pillow to elevate your head will give more space for that growing belly).

• Stretch your arms forward with your palms down and fingers spread wide. If your shoulders are too tight, bring your arms down next to your side body.

• Feel your tailbone drop away from your back and take 5 deep breaths. Feeling your back and sides expand with every inhale, and your belly contract with every exhale.

• You can make this pose extra yummy by massaging your own lower back

2. Cat/Cow (Marjaryasana)

This is a fully body stretch and strengthening pose. The key here is to use your breath with movement and not overarch your back when lifting your head for Cow pose.

• Come to hands and knees in a Tabletop position. Your knees should be directly below your hips and your wrists, elbows, and shoulders should be in line too.

• Inhale, lift your chest and head toward the ceiling, keeping your hips as neutral as possible (so it’s mainly the chest moving).

• Exhale, round your spine toward the ceiling, tuck your and tailbone chin under and push the mat away with your hands. Feel the upper back round and stretch and imagine there’s a string pulling your back up towards the ceiling.

• Do as many reps as feel good to you (5 to 10 are great to get that spine warm)

3. Pelvic Tilts

Ok, this is not a yoga asana (pose) per se, but it is SO helpful for back pain that I almost always include it in my yoga sequences.

• Lie on your back, knees bent and feet flat on the floor

• Exhale and push your belly button towards the floor to flatten out your lower back against the floor. You will notice how your hips (pelvis) naturally tilt, so that your pubic bone comes closer towards your chest and your pelvic floor lifts, too.

• Hold this position for a few seconds and release with an inhale.

• Try at least 5 repetitions for best results.

If you’re beyond 30 weeks pregnant and you notice any dizziness or discomfort when lying on your back, try this pose standing by holding on to a chair.

That’s it! Sometimes all you need is 10 minutes in your day to mobilize your spine and muscles to feel better and ease discomfort. It is scientifically proven that regularly exercising and practicing yoga brings immense benefits to the body, especially during pregnancy and in the first year postpartum when you’re constantly carrying extra weight.

Learn 5 key yoga poses to maintain or correct your posture and prevent aches and pains during pregnancy from carrying your ever-growing baby

BONUS! Here's a 10min sequence you can try right now to relieve back pain. Like or comment if it helped ;)

Important! If your back pain is unbearable and cause for concern, it’s vital that you seek personalized help from your doctor. Do not try any of these postures without being cleared by your doctor to exercise.

Pregnancy can bring all kinds of thoughts and emotions. Some are joyful and positive. Some are exactly the opposite.

Firstly, know that worrying about your pregnancy, your baby, or how good of a mother you’ll be is completely normal. You're not alone in this.

Bringing a little person into the world is a huge change in your life with lots of uncertainty around it. Motherhood definitely brings us out of our comfort zone. 

From my experience becoming a mother and connecting with expectant moms while teaching prenatal yoga, there are 3 top reasons expectant mothers feel anxious:

1. Anxiety over the health of your baby   

This one starts as soon as you see that second line on the pregnancy test. Will the baby make it to the 12th week? Will she be born healthy? Will I keep my baby safe and healthy once he’s born? These are all valid questions to ask yourself. And with all of the prenatal appointments and tests, it is only obvious you feel anxious about the what if’s. 

My tip:

Whenever you notice anxiety kick in, find a quiet moment to tap into your center, to your intuition. You can you can close your eyes if that feels comfortable, place one hand on your belly and another on your heart. Breathe deeply. Can you find a place of calm in remembering that there is only so much you can control, for instance, the choices you make to be healthier for you and your baby? Focus on the things you can do - like eating nutritious foods, exercising and taking time to relax and restore.

2. Anxiety over your birth experience

Labor and birth are impactful and probably one of the hardest things you’ll ever do. Although you can empower yourself with birth preparation courses, learn all kinds of tools and techniques and express your birth preferences to your healthcare provider, the truth is that things don't always go as planned and that birth is the ultimate test of letting go of control and fully surrendering into what is. And that, my friends, is so unbelievably hard! With that said, it is 100% ok to feel anxious about it.

My tip: 

Educating and informing yourself about all possible outcomes is a great way to reduce your anxiety about it. I invite you to fully surrender to what your birth experience will be like, whether that’s a planned c-section, a natural birth, or if things start changing course from what you had thought your birth would be while in labor. Letting go of your expectations and just fully being in your body with your baby will help you find peace and ease as you welcome your little one into the world.

3. Anxiety over the first weeks postpartum

The first days postpartum can be very overwhelming and challenging. Breastfeeding, healing from a natural or cesarean birth, getting to know your little one and coping with the sudden change in your hormones are, well, overwhelming. 

My tip:

Learn as much as you can about postpartum. I highly recommend you read the book “The fourth trimester”. Make a postpartum support plan to make sure you have all the nourishment and help you’ll need. Feeling prepared for what’s to come will make you feel safe and at ease. 

In summary, it’s ok to feel anxious and worried at times during your pregnancy. The trick is to allow the feelings of anxiety to be there but not let them take over. Remember, you are so strong and powerful. You can always trust your intuition. You are the best mother for your baby! 

Find time and space to breathe, move and tune into your innate wisdom and power. Then go on and take the practical steps you know will make you feel more confident in your journey. 

Here is a Free audio meditation that you can download and practice anytime you're feeling anxious or overwhelmed. Let me know in the comments if it helped you! Namaste <3

During the pandemic I was forced to start teaching and practicing online. It was quite awkward at first, and now I love it!

Taking classes online has great advantages that everyone can benefit from. And if you’re pregnant or postpartum, you’ll get way more out of them.

1. You save time

No need to commute to your nearest yoga studio and back home. That saves you at least 30 minutes you can spend with loved ones.

You can practice from the comfort of your home, or from anywhere in the world!

Being able to practice in your living room and still get to connect with other yogis is priceless. You don't even need a yoga mat. Your living room carpet, a couple of cushions and blankets are more than enough.

If you’re traveling or visiting your in-laws, no worries! You can log in from anywhere and still stay committed to your practice.

2. You save money

Online classes tend to be a couple of bucks less than studio classes. While the quality, time, energy and dedication your yoga teacher invests in every class is the same as in a studio, there are no additional costs of renting and running a studio.

3. You save energy

Making a baby takes a ton of your energy. Being a new mom, well, even more! Being able to practice in your comfiest clothes, without having to worry about your hair or make up or the temperature outside saves your brain and body so much energy. I always encourage my students to practice yoga in their pajamas if they want to, especially if we’re practicing in the evenings. And although I recommend cameras to be on so I can better queue pose corrections and adjustments, you can always practice with the camera off if you choose to.

Yes, putting on your yoga pants might give you the kick you need to get on your mat, but if sometimes you just want to show up without worrying about anything else, online classes are for you.

4. You connect with yogi moms from all over the world

In my classes there’s always space to get to know each other. We chat a bit before class starts, sometimes also afterwards. Practicing online means you're not tied to your local yoga studio. I have students from different cities and countries connecting in my classes. A couple of yogis who are friends and live in different towns used my postnatal classes to practice together. I don't know about you but I think that’s wonderful! I just love, love, love the Internet!

5. You get all the benefits of an online class with everything you love about a live studio class

You have a teacher right there practicing alongside you and you experience the energy and dynamic nature that comes with a live class.

Baby woke up and had to leave early? Lost your internet connection for a moment? No problem! Some teachers (like me) offer replays of the livestreams, meaning you can try the class again later.

6. You can use the holy mute button

Last but not least, my friends. My favorite benefit, using the mute button. Because, full disclosure- in pregnancy and postpartum, everything is a bit looser. Muting yourself means you can release as much air as you need to without worrying about your yogi neighbor. You get to practice yoga and fully let go! ;-)

Whatever way you look at it, online classes offer you freedom and flexibility, with the added benefit of not needing to rush out the door, find a parking spot, catch the train or bus, call up a babysitter, or worry about your yoga outfit! With yoga literally at your fingertips, there is every reason to embrace yoga in your daily life and stay healthy inside and out.

Would you like to feel empowered, centered and fit for birth and your motherhood journey?

Check out my online classes or book a free private session to explore working one-on-one virtually or in person.

It’s been a while since I’ve written. As some of you might know, I was busy planning a wedding… Yes, I got married last month! It was indeed a lovely day – although my family from Mexico couldn’t be with us due to the current travel restrictions (but we hope to be able to celebrate again at some point with them).

Here a pic from our first dance <3

Now that the party is over, the papers are signed and I got a new last name, people keep asking me how I feel now that I’m married. I feel the same as before. Our lives haven't changed much since (we live together for a couple of years now). Except I did get a major panic attack a week before the wedding... The excuse was that I thought I would have a rainy wedding, but the reality is that I was kind of freaking out about losing myself in this “new identity”. I had nightmares about dying and couldn't sleep much. In hindsight, I think that fear of death was mainly that fear of “dying” in my marriage. Of losing myself as the woman that I am, independent, determined, empowered.

Abhinivesha - Fear of Death

Fear of death or abhinivesha is the last of the five kleshas according to the Yoga Sutras of Pantajali (check out my last post about the kleshas). We can also say that is the desire to hold on to life. We are deeply attached to our identities, to our bodies, to this life we’re living, and somehow, along the way, we tend to forget that we will all leave this wonderful planet at some point.

It is this attachment that feeds our ego, and our egos, that feed our attachment to things, to our identities, to our bodies.

After I had the major panic attack and calmed down, I remembered the number question we use during meditation – Who am I?

As sanskritstudies.org beautiful puts it:

So I asked myself that question again and again and remembered what Yoga has been trying to teach me for the past decade. I remembered that it is the process of detachment, of letting go of our egos, that brings us closer to our true nature (Samadhi).

“Through daily practice (Kriya Yoga), authentic spiritual study and surrender to the divine, we minimize the kleshas and cultivate samadhi.” (YS 2.2)

A lot of people think that Samadhi means enlightenment, and that enlightenment means you’ll become somehow superior to others. I like to think that Samadhi is the process of surrendering and recognizing the beauty of just being, that you see all things as they are, and that you find peace and happiness within yourself and nowhere else.

My nightmares about dying were just a way of me processing my fear of letting go of what I have identified with for so long – my last name, my civil status, when in reality, I am still me. Yes, marriage is uncertain, no matter how beautiful your vows were, no matter how many promises you made to each other, there is always a risk that your marriage might not work out in the end, or that at times you do have to end up giving a little bit more of yourself that you would normally do (especially if there are children involved).

So yes, I surrendered. I consciously decided to surrender to love, to the beauty of impermanence and uncertainty. Because I know that I am still here, I will always be here, and should I ever forget, Yoga will always be there to remind me of it .

If you’re ever feeling overwhelmed, I invite you to try this short meditation. Feel free to let me know if it helped you.

With love and purpose,

Melissa