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🔹 Expert-led support from pregnancy to postpartum

🔹 Full access to prenatal & postnatal content for 12 months

🔹 Pelvic stability & postnatal rehab programmes

🔹 Masterclasses, Q&As & community access

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The Prenatal Programme

  1. Second Trimester Yoga

    58 lessons
    1. 2nd Trimester
    2. Birth Prep Circuit

    1. Week 13

      1. Upper Body Mobility Flow
      2. Easy Morning Flow
      3. Soft Thoracic Spine Release
      4. My Go To Hips & Back

    2. Week 14

      1. Mermaid Flow & Supported Bridge
      2. Bedtime Release
      3. All In The Hips
      4. Vinyasa Flow & Absorb

    3. Week 15

      1. Flow Through All 4's
      2. Glute Strength
      3. Prenatal Sciatica Relief
      4. Restore & Move

    4. Week 16

      1. Connect to Core
      2. Soft Hips & Back Release
      3. Feel Good Flow
      4. Empowerment

    5. Week 17

      1. Neck & Shoulder Release
      2. Gentle Hip Release
      3. It's All In The Legs
      4. Flow to Release

    6. Week 18

      1. Super Fast Leg Burn
      2. Deep Hip Release
      3. Restorative Hip Opening Wall Sequence
      4. Connecting to Trust

    7. Week 19

      1. Sway & Breathe
      2. Quick Core & Side Body
      3. Morning Flow
      4. Flow & Absorb

    8. Week 20

      1. Breathe & Move
      2. Easy Morning Flow
      3. All In The Hips
      4. Feel Good Flow

    9. Week 21

      1. Pelvic Stability & Upper Body Release
      2. Strong
      3. Restore & Move
      4. Pelvic Floor Focus

    10. Week 22

      1. Super Short Release
      2. Soft Upper Body Release
      3. SPD Focus Flow
      4. Embodied Release

    11. Week 23

      1. Supported Legs Up The Wall
      2. Optimal Positioning
      3. Open
      4. Rest

    12. Week 24

      1. Quick Back Body Release
      2. Morning Full Body Practice
      3. Honour Your Feminine
      4. Birth Ball Class

    13. Week 25

      1. Deep Hip Release
      2. Birth Ball Rhythm
      3. All In The Hips
      4. Restore & Move

    14. Week 26

      1. Mermaid
      2. Breathe & Move
      3. Prenatal Sciatica Relief
      4. Empowerment

  2. Third Trimester Yoga

    59 lessons
    1. 3rd Trimester
    2. Birth Prep Circuit

    1. Week 27

      1. Connect to your Core
      2. Energetic Morning Practice
      3. Prep Pelvic Floor for Birth (with Chair)
      4. Flow into Position

    2. Week 28

      1. Soft Upper Body Release
      2. Birth Ball Class
      3. Feel Good Full Body Flow
      4. Flow to Release

    3. Week 29

      1. Upper Body Mobility Flow
      2. Side Lying Hips Focus & Upper Body Release
      3. Strong Legs
      4. Optimal Positioning Focus

    4. Week 30

      1. Neck & Shoulder Release
      2. Quick Hip Blast
      3. Connecting to Trust
      4. Pelvic Floor Focus

    5. Week 31

      1. Mermaid
      2. Strong
      3. All In The Hips
      4. Prep Pelvic Floor for Birth

    6. Week 32

      1. Deep Hip Release
      2. Breathe & Move
      3. SPD Focus Flow
      4. Restore

    7. Week 33

      1. Quick Back & Side Body Release
      2. Quick Full Body Flow
      3. Open
      4. Rest

    8. Week 34

      1. Easy Seated Stretch
      2. Hip & SPD Release
      3. Supported Release (with Chair)
      4. Feel Good Flow
      5. Flow into Position

    9. Week 35

      1. Gentle Hip Release
      2. Easy Flow
      3. Birth Prep Flow
      4. Empowerment

    10. Week 36

      1. Super Short Release
      2. Honour Your Feminine
      3. Birth Ball Session
      4. Hip & Pelvic Floor Release

    11. Week 37

      1. Breathe & Move
      2. Optimal Positioning Focus
      3. SPD Focus Flow
      4. Flow to Release

    12. Week 38

      1. Back & Side Body Release
      2. Birth Ball Class
      3. Early Stages of Labour
      4. Prenatal Sciatica Relief

    13. Week 39

      1. Sway & Breathe
      2. Deep Hip Release
      3. Birth Prep Flow
      4. Embodied Release

    14. Week 40

      1. Pelvic Floor Release with SPD Focus
      2. Birth Ball Rhythm
      3. Hip & Pelvic Floor Release
      4. Connecting to Trust

  3. Meditation & Breathwork

    8 lessons
    1. Early Labour Meditation
    2. Sparkling Light Meditation
    3. Full Body Relaxation Meditation
    4. Deep Connection to Baby Meditation
    5. Beach Lagoon Meditation
    6. Morning Energy & Gratitude Breathwork Meditation
    7. Oxytocin Boosting Meditation
    8. Expansive Breathwork Meditation

  4. Pelvic Stability Exercise Programme

    16 lessons
    1. START HERE
    2. SPD & PGP & SI Joint Pain
    3. Sciatica
    4. Pelvic Stability Warm Up

    1. Week 1

      1. Week 1 - Circuit 1
      2. Week 1 - Circuit 2
      3. Week 1 - Stretch

    2. Week 2

      1. Week 2 - Circuit 1
      2. Week 2 - Circuit 2
      3. Week 2 - Stretch

    3. Week 3

      1. Week 3 - Circuit 1
      2. Week 3 - Circuit 2
      3. Week 3 - Stretch

    4. Week 4

      1. Week 4 - Circuit 1
      2. Week 4 - Circuit 2
      3. Week 4 - Stretch

  5. Module 1: Birth Ed - Breath

    11 lessons
    1. What is 360 Degree Diaphragmatic Breathing?
    2. Benefits for Pregnancy
    3. What is Dysfunctional Breathing?
    4. 360 Degree Breathing Drill
    5. Link Between Breathing & Pelvic Floor
    6. Pelvic Floor Activation - Breathing Drill
    7. Pelvic Floor Relaxation - Breathing Drill
    8. Breathing & Relaxation
    9. Relaxation Counting Breath - Breathing Drill
    10. How to Breathe to Push & Prevent Tearing
    11. Breathing for Pushing (& Pooing) - Breathing Drill

  6. Module 2: Birth Ed - Body

    26 lessons
    1. Benefits of Staying Active
    2. The Pelvis & Pelvic Mobility
    3. Pelvic Inlet - Where Baby Engages
    4. Mid Pelvis - Where Baby Rotates
    5. Pelvic Outlet - Ready to Push!
    6. The Pelvic Floor
    7. Pelvic Floor in Pregnancy & Birth
    8. How To Get a Functional Pelvic Floor
    9. Pelvic Floor Connection - Drill
    10. Delay (Stall) in Labour - Physiological vs Medical
    11. Pelvic Floor Relaxation - Drill
    12. Pelvic Mobility & Thoracic Spine
    13. Protect Pelvic Floor When Toileting
    14. Prolapse
    15. The Core
    16. Diastasis Recti
    17. Coning or Bulging Core
    18. How To Engage Core in Pregnancy
    19. Lightning Crotch

    1. Hormones in Pregnancy & Birth

      1. The importance of hormones
      2. Oxytocin
      3. Endorphins
      4. Prolactin
      5. Adrenaline
      6. Cortisol
      7. Let's Talk Transition

  7. Module 3: Birth Ed - Mindset

    16 lessons
    1. Intro to Being
    2. Script Writing
    3. Script Writing Meditation
    4. Affirmations
    5. Visualisation
    6. Visualisation Meditation
    7. Vision Board
    8. Vision Board Example
    9. Reframing Fears & Limiting Beliefs
    10. Birth Plan Choices
    11. Preparing for Fourth Trimester
    12. Mood & Breathing
    13. Partner Support
    14. Physical Recovery
    15. Hydration & Nutrition
    16. Outro Preparing for Fourth Trimester

  8. Nutrition & Recipes

    16 lesson
    1. Introduction

    1. Breakfast Bites for Busy Mornings

      1. Cinnamon Toast Scrambled Oats
      2. Raspberry & Pistachio Baked Oats
      3. Rhubarb Crumble Baked Oats
      4. Banoffee Baked Oats with Salted Almond Carame
      5. Lemon Poppy Seed Protein Muffins

    2. Prep Ahead Lunches & Fresh Feels

      1. Spicy Tuna Sushi Bowl
      2. Halloumi Caesar Sweet Potato Salad
      3. Sweet Potato Nachos Tray Bake

    3. Smark Snacks

      1. Healthy Dark Choc Rocky Road Bites
      2. Cinnamon Banana Doughnuts

    4. Batch & Glow - Freezer-friendly meals

      1. How to Use Batch & Glow Recipes
      2. Pizza Tacos

    5. Comforting Bowls

      1. Slow Cooker Steak Pie
      2. Butter Chicken Baked Rice
      3. Better Then Heinz Tomato Soup

  9. Hypnobirthing Masterclass

    18 lessons
    1. Intro
    2. What is Hypnobirthing?
    3. What is Hypnosis?
    4. Fear Tension Pain Cycle
    5. Why Do You Feel pain?
    6. Physiology of Birth
    7. Building Oxytocin
    8. Hypnobirthing Techniques
    9. Maternity Care Advocacy
    10. Interventions
    11. Baby Positioning
    12. Overview of Maternity System
    13. C-Sections
    14. Birth Place Choice
    15. Vaginal Examinations
    16. Cord Clamping
    17. Birth Planning
    18. Outro

  10. Women's Health Physiotherapy Masterclass

    14 lessons
    1. Introduction
    2. Pelvic Anatomy
    3. Hormones in Pregnancy
    4. Role of Relaxin
    5. Vaginal Changes
    6. Changes to Posture & Joints
    7. Diastasis Recti
    8. Weight gain
    9. Cardiovascular system
    10. Safe Exercising
    11. Management of Swelling
    12. The Bladder & Pelvic Floor Contraction
    13. Perineal Massage & Tearing
    14. Fourth Trimester - Post Delivery (0-8 Weeks)

  11. Midwifery Masterclass

    35 lessons
    1. Intro
    2. Antenatal Care
    3. Guidelines & Informed Consent
    4. Where to have your baby
    5. What is labour
    6. What are contractions
    7. When to call hospital
    8. Signs of labour
    9. What are the stages of labour
    10. Early labour
    11. First stage of labour
    12. Transition
    13. Second stage of labour
    14. Delivery of placenta
    15. Baby heartbeat monitoring
    16. Vaginal examinations
    17. Skin to skin
    18. Delayed cord clamping
    19. Tearing
    20. Interventions
    21. Membrane sweep
    22. Induction
    23. Methods of induction
    24. What to do if induced
    25. Breaking of waters & syntocinon
    26. Kiwi cup / ventouse
    27. Forceps
    28. Ceasarean Section
    29. Theatre
    30. Pain relief at home
    31. Further pain relief options
    32. Gas & air
    33. Pain relief at hospital
    34. Water injections
    35. Epidural

The Postnatal Programme

  1. First 6 Weeks Postnatal

    31 lessons
    1. START HERE
    2. PLEASE WATCH - VITAL POSTPARTUM ADVICE
    3. Adjusting to Fourth Trimester Emotionally
    4. Birth Experience Reflection

    1. Week 1

      1. Breathwork - Reclined Diaphragmatic Breathing
      2. Rehab 1 - Side Lying Rotations
      3. Rehab 2 - Heel Raises & Standing
      4. Yoga - All 4's pelvic rotations & supported bridge
      5. After the Birth - Meditation

    2. Week 2

      1. Breathwork - Side Lying Breathing
      2. Rehab 1 - Reclined Heel Glides
      3. Rehab 2 - Reclined Alternating Arms
      4. Yoga - Low Lunge Oblique Sling & Pelvic Tilt

    3. Week 3

      1. Breathwork - All 4's Diaphragmatic Breathing
      2. Rehab 1 - Reclined Marching Legs
      3. Rehab 2 - Reclined Bent Knee Fallout
      4. Yoga - Spinal Mobility & Supported Bridge

    4. Week 4

      1. Breathwork - Seated Diaphragmatic Breathing
      2. Rehab 1 - Pelvic Tilt to Bridge
      3. Rehab 2 - All 4's Extend Arms
      4. Yoga - All 4's Spinal Mobility & Legs Up Wall

    5. Week 5

      1. Breathwork - 90/90 Legs Diaphragmatic Breathing
      2. Rehab 1 - Kneeling Squat & Isometric All 4's
      3. Rehab 2 - All 4's Toe Glides & Forearm Hip Extensions
      4. Yoga - Lats Stretch & 90/90 Side Body Opening

    6. Week 6

      1. Breathwork - Standing Diaphragmatic Breathing
      2. Rehab 1 - Clamshells Internal & External
      3. Rehab 2 - Reclined Chest Opener & Band Pull
      4. Yoga - Low Lunge Side Bend & Pigeon

    7. Bonus Content

      1. Baby Yoga
      2. Gentle Fourth Trimester Yoga

  2. 10 Week Postnatal Rehab Programme

    50 lesson
    1. START HERE

    1. Week 1

      1. Warm Up
      2. Rehab Circuit 1
      3. Rehab Circuit 2
      4. Yoga Session
      5. Breathwork Session

    2. Week 2

      1. Warm Up
      2. Rehab Circuit 1
      3. Rehab Circuit 2
      4. Yoga Session
      5. Breathwork Session

    3. Week 3

      1. Warm Up
      2. Rehab Circuit 1
      3. Rehab Circuit 2
      4. Yoga Session
      5. Breathwork Session

    4. Week 4

      1. Warm Up
      2. Rehab Circuit 1
      3. Rehab Circuit 2
      4. Yoga Session
      5. Breathwork Session

    5. Week 5

      1. Warm Up
      2. Rehab Circuit 1
      3. Rehab Circuit 2
      4. Yoga Session
      5. Breathwork Session

    6. Week 6

      1. Warm Up
      2. Rehab Circuit 1
      3. Rehab Circuit 2
      4. Yoga Session
      5. Breathwork Session

    7. Week 7

      1. Warm Up
      2. Rehab Circuit 1
      3. Rehab Circuit 2
      4. Yoga Session
      5. Breathwork Session

    8. Week 8

      1. Warm Up
      2. Rehab Circuit 1
      3. Rehab Circuit 2
      4. Yoga Session - Stress Relief Series P1
      5. Yoga Session - Stress Relief Series P2
      6. Yoga Session - Stress Relief Series P3

    9. Week 9

      1. Warm Up
      2. Rehab Circuit 1
      3. Rehab Circuit 2
      4. Yoga Session

    10. Week 10

      1. Warm Up
      2. Rehab Circuit 1
      3. Rehab Circuit 2
      4. Yoga Session

  3. Breath: Postnatal Rehabilitation

    10 lessons
    1. Importance of Breathwork Postnatally
    2. 360 Degree Diaphragmatic Breathing
    3. Benefits for Postpartum
    4. Pelvic Floor & Breathing
    5. Breathing Drill: Pelvic Floor Activation
    6. Breathing Drill: Core Connection
    7. Breathing Drill: Relaxation Counted Breath
    8. Going to the Toilet After Birth
    9. Diaphragm Tension & Breathing
    10. Diaphragm Release Technique

  4. Body: Postnatal Rehabilitation

    9 lessons
    1. Pelvic Floor Rehab
    2. Pelvic Floor Connection
    3. Diastasis Recti Rehab
    4. Core Connection Breath
    5. C-Section Early Recovery
    6. C-Section Scar Mobilisation
    7. Hormones
    8. Nutrition Hydration & Postnatal Supplements
    9. Afterpains

  5. Being: Postnatal Rehabilitation

    7 lessons
    1. Intro to Manifestation
    2. Script Writing
    3. Script Writing Meditation
    4. Affirmations
    5. Visualisation
    6. Visualisation Meditation
    7. Vision Boarding

  6. On Demand Postnatal Yoga

    22 lessons
    1. Morning Practice
    2. Bedtime Release
    3. Hip Opening Legs Up The Wall Sequence
    4. Move & Flow
    5. Easy Morning Flow
    6. Yoga for Tension Headaches
    7. Flowy Vinyasa
    8. Neck & Shoulder Release
    9. Free Flow
    10. Soft Hips & Back Release
    11. Runners Yoga
    12. Flow & Absorb
    13. Strong & Stable Upper Body
    14. Hip Mobility
    15. Calm In The Chaos
    16. Expansion
    17. Yoga for your Period
    18. My Go To Hips & Back
    19. Heart Space Opening
    20. Half Moon
    21. Restore
    22. Vinyasa

  7. Masterclasses

    1 lessons

    1. Postnatal Nutrition Masterclass

      1. Postnatal Nutrition