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diaphragm breathing

Movement and Mindset: Diaphragm Breathing & Stability Breath

  We get questions all the time about breath. Keeping it simple, we teach two basic breaths—diaphragm breathing and stability breath. Yes, there are hundreds of ways to get creative with your breath and to practice breath work, but you NEED these two breaths at your foundation of breath work …

Running Postpartum

Running Postpartum: How Soon After Childbirth Can I Begin?

How soon after birth can I run? Hold up. Running postpartum can look and feel entirely different compared to prepregnancy. Your body has gone through a lot physically, mentally, and emotionally. Running postpartum requires a solid foundation as well as compassion and grace for your physical body. Slow is fast …

Lying in

Lying In (Postpartum Healing Timeline)

  We need a paradigm shift. We need to bring a respect and honor back to the motherhood transition. We need a lying in period here in America and other Western Cultures. We need a specific down time in which the only priority is to bond with baby and reconnect …

postpartum recovery timeline

Postpartum Recovery Timeline

  People have expectations and assumptions about the postpartum recovery timeline. People want to know details. They don’t want to be left guessing. However, birth is unknown. The journey of birth is unknown and the other side is unknown, and influenced by the birth experience. There are a variety of …

Prepare for labor

Movement and Mindset: Prepare for Labor

These are some of our favorite movements to prepare for labor. Labor will happen in all planes of motion. Labor is a dance with mom and baby. Therefore, hip circles, gentle circles in Table Top, Straddle Stretch, and more are such great movements to breathe into as your prepare for …

pregnancy exercises

The Best Pregnancy Exercises

We know that exercise provides many health benefits whether you’re pregnant or not. Becoming pregnant may bring up questions about which exercises are safe and which aren’t, or what to do if you want to move, but aren’t feeling so great. We want to make things simple. Take a look …

Pull-ups during pregnancy

Movement Insight: Pull-ups During Pregnancy

  Can I do pull-ups during pregnancy?  Should I do pull-ups while pregnant?    When we say pull-ups we are referring to strict pull-ups, kipping pull-ups, butterfly pull-ups, and you could even throw ring strict and kipping muscle-ups in the mix.  Pull-ups are a gymnastics movement that requires strength, coordination, …

Pelvic Mobility

Pelvic Mobility on Birth Ball

  Pelvic Mobility Pelvic mobility is critical for comfort and for supporting your body’s ability to adapt throughout pregnancy and the immediate postpartum. Pelvic mobility is also vitally important for labor and delivery. Labor is a dance between mom and baby. Ideally, baby is head down and sort of corkscrewing …

Abdominal massage

Abdominal Massage

Abdominal massage is an old practice and remains beneficial. Abdominal massage can enhance circulation, release oxytocin, and enhance healing. This is best done lying down with knees bent or a pillow under your knees. Use your favorite oil like sesame or castor oil. We try to stay away from coconut …

Nausea and Fatigue in the First Trimester

5 Tips to Help with Nausea and Fatigue in the First Trimester 

NAUSEA and FATIGUE often greet women in the first trimester. ⁠ ⁠ For the majority of pregnancies, nausea will disappear by the second trimester. Nausea and fatigue only stick around for the second and third trimesters for 9% of pregnancies (Lily Nichols Blog).  ⁠ Here are 5 tips to help …