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: 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 (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

  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 …

Heart Rate Variability

Heart Rate Variability is used to assess your body’s ability to adapt via your nervous system. Your nervous system communicates to you when you’re safe or unsafe. Ideally,  80% of the time we will live in the state of safety and only spend about 20% of our time in that …

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 …

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 …

Current Events: Structural Racism and Maternal Morbidity

Once a month we discuss current events in maternal health care. In this installment, we look at a study conducted to quantify the rates of severe maternal morbidity (SMM) based on the intersection of race/ethnicity and insurance status to see how they may impact structural racism. Keep reading for more …

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 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 …