Congratulations on your journey into motherhood! These 6-weeks of postnatal movements are designed support you as you begin to move and reconnect with your body after birth. These gentle, yet effective, classes focus on gradually building stability, strength, and function in your pelvic floor mus...

Welcome to your postnatal program! In this 11-minute session, we’ll focus on reconnecting with your breath by learning the basics of diaphragmatic breathing. This gentle practice can be done as soon after birth as you feel ready and requires only a comfortable place to sit. We’ll concentrate on 3...

Experience a new twist on 360 breathing with our 8-minute supine bodyweight class! Lying comfortably on your back, you'll deepen your breath and enhance your core engagement through breathwork.

Equipment: Bodyweight

Continue your 360 breathwork, this time in the quadruped position (tabletop)! Building on previous positions, this 8-minute session introduces core holds and the core canister pump to deepen your breath and strengthen your core.

Equipment: Bodyweight

In this 8-minute postnatal class, we’re increasing your breathwork practice by incorporating gentle movements. Building on our seated, supine, and quadruped positions, we'll add pelvic tucks, cat-cows, side bends, and other light movements to enhance your core engagement and mobility. If any of t...

Join us for a 15-minute gentle postpartum movement class that you can comfortably do from bed. This session focuses on core connection while keeping the movements soft and manageable. Rest is most important—if any exercises feel too intense, feel free to revisit previous sessions at your own pace...

This 15-minute postnatal class begins with 360 breathwork and gradually incorporates new, gentle movements to enhance your recovery. Entirely mat-based, you’ll build on your breathwork practice while engaging your core with the optional use of a Pilates ball and long resistance band.

Equipment: ...

In this 15-minute postnatal class, we’ll begin kneeling with 360 breathwork and gradually transition into gentle movements to build on the progress from our last session. Incorporating the Pilates ball, you’ll engage your core while introducing slightly more movement to your routine, supporting y...

In this 12-minute postnatal class, we’ll introduce new movements using a long resistance band to engage your core. With the Pilates ball and band, you'll strengthen and stabilize your core through gentle, controlled exercises, supporting your postpartum recovery.

Equipment: Pilates Ball, Long R...

Welcome to Week 3 of your postnatal program! This 16-minute class introduces more movement to your routine - always revert back to the previous week's exercises if needed. We’ll begin with 360 breathing to engage your core, then flow into gentle movements, including modified side planks using a P...

In this 16-minute postnatal class, we'll build on previous movements with some gentle progression. Every exercise is done on the mat, so you can stay comfy while we build on those moves. Start with core canister pumps and 360 breathwork, then move into slightly intensified versions of familiar e...

In this 17-minute postnatal class, we're introducing a new piece of equipment—a yoga block! We'll begin on our side with 360 breathwork, then flow into stretches and exercises using both the yoga block and Pilates ball to enhance your core strength and stability. To finish, we'll stand up for som...

In this 14-minute postnatal class, we’re building on our previous sessions with gentle progressions. We’ll start with 360 breathwork and then move into a mat-based routine featuring tabletop cat-cow stretches, slow and controlled glute bridges, and more. If needed, you can always revisit earlier ...

Welcome to Week 4 of your postnatal program! This 14-minute class builds on your progress, adding a chair to your routine for some split squats and other new moves. As you advance, remember to listen to your body—if any exercise feels too challenging, feel free to revisit previous weeks.

Equipme...

In this 17-minute postnatal class, we’ll kick off with breathwork and the core canister pump before diving into a variety of movements. Building on previous sessions, you’ll progress through side lunges, standing leg lifts, banded clams, and more, using a mini resistance band for added resistance...

We’re continuing to progress with our movements today! Start on the mat in an elevated child’s pose for 360 breathwork, then move to your chair for rotations. We’ll end on the mat for leg lifts, stretches using your yoga block, and more. This session is designed to gently advance your routine whi...

Begin lying on your mat with the Pilates ball to strengthen your core, then transition to standing for gentle movements like lunges and good mornings. This session blends core work with light, effective exercises to support your postpartum recovery!

Equipment: Yoga Block, Pilates Ball

Welcome to week 5 of your postnatal program! By now, I hope you're feeling more connected to your core and pelvic floor. In this 17-minute session, we'll begin with our 360 breathwork, easing into gentle movements that build on the progress you've made so far. Expect to work through bear holds, g...

In this mat-based postnatal class, we'll begin with a gentle stretch using the Pilates ball before diving into some new movements. You'll flow through bird dogs, kneeling lunges, bear holds, and more to build strength and stability as you continue your postpartum recovery journey.

Equipment: Cha...

We’re continuing to progress your movements in today’s class! Expect a mix of standing, mat-based, and seated movements to engage your entire body. Using your long resistance band, you’ll stretch out your arms and core, then switch to bodyweight exercises like donkey kicks and leg lifts. We'll al...

Kick off this postnatal class with bodyweight movements and breathing exercises to engage your core. Then, transition to the floor where you'll use your Pilates ball for bird dogs and one-legged glute bridges. Finish with elevated planks using your chair to strengthen your core and enhance stabil...

Welcome to the final week of your postnatal program! We'll begin standing with 360 breathwork to engage your core, then move to the chair for a series of movements including seated squats, elevated glute bridges, and incline planks.

Equipment: Chair/Bench, Pilates Ball, Yoga Block

In this postnatal class, you'll flow through a mix of standing and mat-based movements, gradually increasing the pace. Get ready for bird dogs, side lunges, standing donkey kicks, and plenty of stretches to keep your body feeling strong and flexible.

Equipment: Pilates Ball, Mini Resistance Band

We'll kick things off on the mat with some relaxing breathwork and stretches. Then, we’ll add a resistance band to turn up the intensity as you work through each movement. Finish strong with a full plank to wrap up the session.

Equipment: Pilates Ball, Mini Resistance Band, Chair/Bench

Welcome to your final postnatal session! I hope you're feeling great and more connected to your core. Remember, you can always revisit previous sessions and go at your own pace. We'll kick things off with breathwork on our backs, then ease into movements that include some balance work to wrap up ...

Get ready for a 30-minute full-body strength workout that reintroduces key movements to your post-pregnancy routine. Today’s session features two circuits, each done twice, with exercises like hammer curls, knee taps, planks, and more. Be mindful of your body as you ease back into strength traini...

It's Week 7 of your postnatal journey, and if you've received your doctor’s clearance, it's time to start rebuilding strength with some added weights. Today's session focuses on upper body strength with a mix of bodyweight and weighted movements. You'll complete one circuit three times, giving yo...

This 25-minute low-impact cardio and core workout will get you moving and feeling spicy! We’ll go through two circuits, each repeated twice, with 40 seconds of work and 20 seconds of rest. It’s all bodyweight, so no equipment needed! If it feels too intense, take a break whenever you need to.

Ze...

This 21-minute lower body workout combines bodyweight and weighted movements to build strength and endurance. Start with a warmup, then move into two circuits, each repeated twice. You’ll work for 50 seconds on each exercise, followed by a short rest.

Equipment: 8lb Dumbbells, Thick Resistance B...