Yoga & mindfulness inspiration for moms including Prenatal Yoga, Postnatal Yoga, Mom & Baby, Yoga Inspiration for Moms - online & in Charleston SC

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My Favorite YouTube Channels for Yoga Moms

videos for moms

YouTube is kind of guilty pleasure. I often get my little ones tucked into bed and immediately make a beeline to the couch and binge watch YouTube videos until I can’t keep my eyes open any more.

So, what am I spending so many hours staying up watching each night? It’s a mix, really. I love learning new things–sometimes just for the sake of learning it–but also so I can better help the mamas I serve in my prenatal yoga and postnatal yoga classes.

It occurred to me recently that if I find the information I’m learning from these channels so helpful, that you might, too. So, I put together a list for you of my favorite YouTube channels for yoga mamas.

Here goes…

My 5 Favorite YouTube Channels for Yoga Moms

Spoiled Yogi

Yes, I am putting myself top on this list. It is my list, after all, and I put out videos every week that I’m proud of over on YouTube. Since you’re reading my blog, I wanted to make sure you know about my channel, too!

Here’s what you’ll find there:

Free Prenatal Yoga videos – I’ve been uploading tons of prenatal yoga videos lately for my pregnant yoga students–everything from First Trimester Exhaustion to Yoga Poses for Labor. I also love posting yoga pose tutorials like Poses to Avoid and Pregnancy and Pregnancy Modifications for Savasana and Downward Facing Dog.

Free Yoga Videos for Moms – Whether you’re a week postpartum or 10 years postpartum, you’ll find free yoga videos and meditation videos that are geared toward your unique needs as a mom.

Yogaland Podcast

Yogaland podcast has been around for a few years now, but only recently has it been available on YouTube.

These videos by Andrea Ferretti and Jason Crandell are full of helpful insights about how to navigate sharing yoga on the world wide web, tips for teaching yoga, inspiration for practicing at home. They haven’t really gone there much in their YouTube videos so far, but the podcast is full of gems about how yoga and mindfulness practices can help with the very real sruggles of parenting. I’ve yet to find a resource that is higher quality.

Full disclosure: I worked with these two at Yoga Journal way back in the day and still work with them on their online projects today. I might be a teensy bit biased, since I consider them both mentors. But I’m pretty sure they’d be on my list anyway.

Mama Doctor Jones

Yoga is often lumped into the health and fitness category, which makes a lot of sense. But it’s important not to confuse the advice of yoga teachers with that of medical professionals. I often refer my prenatal yoga students here in Charleston, SC to the many OBGYNs, chiropractors, physical therapists, massage therapists, and certfied lactation consultants in the area.

I don’t have a strong network of care providers outside of Charleston, but I really love Mama Doctor Jones on YouTube, because she answers some of the common questions I get about health during pregnancy, postpartum, and women’s health in general on her YouTube channel. Best of all, she does it in a way that is down to earth and relatable. It’s like having coffee with a friend who also just so happens to be an OB/Gyn.

Needless to say, a YouTube channel is no substitute for actually seeing your doctor. But it’s a great resource for quick questions or if you’re just interested in learning more about women’s health topics. I adore this woman and her channel. I know you will, too.

The Minimal Mom

This is one of my favorites because she’s such a champion of simple living. The Minimal Mom gave me a realistic glimpse of how living a more simplified life can work in a family with little children running around. In short, I was skeptical that I’d be able to downside my family’s stuff and feel more spaciousness in my life. It’s totally possible and worth doing!

Though this channel has nothing to do with yoga directly, there’s definitely an element of mindfulness that comes with simple living. I love this doable approach to minimalism–it’s not rigid and can be modified to suit different preferences and circumstances.

Parenting Junkie

I’ve been loving The Parenting Junkie for inspiration on all things mom life. Avita is a parenting coach and YouTuber (obviously) that teaches “peaceful parenting,” which she calls “a mindful, respectful, simple and gentle approach to raising children.”

There’s a lot of Montesorri style tips on this page, talk about simplifying your life so you can enjoy the things that matter most (and so your kids can, too), and all around sound advice on how to keep your home happy. She has young kids at home, and I love her relatable her advice is.

Bonus!: Favorite YouTube Channel for Kids – Cosmic Kids Yoga

I’ve taken a few trainings to learn how to teach yoga to kids. I have kids who I have tried to teach yoga to on numerous occasions. I’ve taught Mommy and Me Yoga lots, too. And you know what? It’s hard–really really hard.

Kids have crazy, wild energy and short attention spans. When someone connects with them on their level and you see them actually clicking with the yoga practice, it’s magic.

That’s what I see when I give my kids a yoga break with Cosmic Kids Yoga. The story-based classes are age-appropriate and fun for the whole family. There are tons of fun theme classes based on movies my kids know so they’re really excited to do them.

I really love to do yoga with my kids on their level every now and then (instead of them always having to join in MY practice). It’s been a really fun way to bond with them during the extra time we’re at home right now.

Do you have a favorite YouTube channel? Don’t forget to share it with us by commenting below!

Gentle Yoga to Relieve Stress and Relax (from Your Couch!)

Gentle Yoga for Stress Relief | Couch Yoga

Through the years, I’ve been known to practice yoga in a lot of unusual places. I’ve done yoga on a paddleboard (admittedly that’s not so strange any more), yoga in the car, and yoga in the bathtub. Lately, this I’ve been enjoying this gentle yoga to relieve stress practice as my night cap.

It’s an evening wind-down yoga routine that uses the edge of my couch as a giant, fluffy, supportive yoga prop. It’s like the biggest, most luxurious yoga bolster ever–even if mine does smell just a teensy bit like dog. (I’ve got to keep it real, friends.)

As a bonus, it doesn’t even require you to drag all of your yoga bolsters and blankets out (to be put away again later). Some people might say this is lazy–I call it energy conservation. Isn’t using your energy wisely a big part of yoga? Yes, I think so.

Check out my new online course, Yoga for Energy and Spaciousness.

Anyhoo…The following yoga sequence for stress releief has become my go-to for any time when things get stressful and overwhelming. I love it, and I hope you love it, too!

Gentle Yoga to Relieve Stress (on Your Couch!)

Seated Twist Pose + Cat-Cow on the Couch Edge

Before you begin, take a moment to sit up big and tall at the edge of your couch or chair with your feet planted firmly on the floor. With an inhale, lift your chest forward and roll your shoulders back toward the back of your couch. Then, with an exhale, round your back, and drop your chin toward your chest. Repeat for a few rounds.

Then, keep your spine tall as you inhale. Exhale turn your shoulders to one side and twist. (I love using the arm or the back of the couch to gently increase the twist by pushing or pulling against the support.) Do both sides.

Legs-Up-the-Couch Pose (Viparita Karani Variation) — The Ultimate Yoga Pose for Stress Relief

Sit in the floor in front of your couch with your legs parallel to the seat. Lean back onto your hands as you lift your feet and slide them onto the couch seat so your entire leg is supported.

Stay here for a few breaths to get connected to your body and your breath. Enjoy the feeling of weightlessness of your legs and feet.

See also How to Modify Legs-up-the-Wall Pose for Pregnancy +

Couch Cobbler Pose (Baddha Konasana Variation)

From Legs-Up-the-Couch Pose, bring the soles of your feet together and let your knees go out to the sides. You can rest your feet on the couch (as pictured) or, for more support, bring your halves up onto the couch seat.

Stay here for 5-10 breaths. Melt.

Figure-Four Stretch

This is one of my favorite hip openers. Take a mild version of the pose by keeping one leg completely suppored by the couch while the “figure 4” leg hip gently stretches. Or, take it up a notch by bringing the resting leg toward you and putting that foot on the edge of the couch seat. (See the video posted above for both variations.)

Reclining Hand-to-Big-Toe Pose (Supta Padagusthasana Variation)

Ready to stretch the backs of the legs or the hamstrings a bit? The couch makes Supta Padagusthasana more accessible. Try it with one leg resting on the couch. If you can’t quite reach your toes, don’t worry about it. Interlace your hands behind the lifted leg.

Couch Cobbler Pose (Baddha Konasana)

There’s something magic about pressing your Third Eye point into something, anything!, whether it’s the floor, a block, a bolster, or, yes, the side of your couch.

Sit up. Bring the soles of your feet together. Let your knees fall out to the sides. Fold forward. In this version of Baddha Konasana, it’s OK to let yourself round a bit since the purpose is to bring your attention and focus inward, not to find the biggest stretch possible.

Napping Pigeon (Eka Pada Rajakapotasana Variation)

Pigeon Pose is another wonderful yoga pose to try while resting your forehead on your couch. Try to keep your feet and legs just a little bit active here if you can. But completely let your upper body, shoulders, face, and jaw, relax.

Downward Facing Dog Pose (Adho Mukha Svanasana Variation)

Obviously, Down Dog is a fan favorite for so many reasons. But you’d be surprised how much easier and more spacious this classis yoga pose can feel when you take all of the weight out of your hands and really focus on lengthining the spine.

If you’re super bendy just be careful not to let your ribs flare toward the floor too much. Knit your ribs together so your back is more straight and less slope-y. (I think I made up that word, but you know what I mean, right?)

See also Yoga Stretches for Breastfeeing Moms

Couch Savasana (Final Resting Pose)

I had planned to take a photo of myself taking Savasana on the couch, but this sweet pup was all… “Let me show you how it’s done.”

So sprawl out on your couch. Take up as much aspace as you can. Find a friend to snuggle with. And sink in for a sweet, cozy Final Resting Pose.

Then, don’t forget to come back here and comment below to let me know if you found this practice to be the amazing antidote to stress that I do.

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Can Yoga Induce Labor?

Yoga to Induce Labor or Childbirth?

One of the questions I get asked most often from my prenatal yoga students is if yoga can induce labor? I found myself asking this very question when I was 5-6 days past my due date with my first baby and really didn’t show any signs that labor was imminent. It was so frustrating! You spend months counting down to one very specific date… when that day came and went I felt cheated. 

“The baby will come when she’s ready,” became the most annoying sentence I had ever heard. 

When some poor lady at a yarn store asked me when my baby was due and I sneered, “LAST WEEK. Thanks for reminding me!” 

I was an absolute delight to be around at 41 weeks pregnant.

I knew I didn’t want an induction, so I spent my days walking (one foot up on the curb, one on the street), eating spicy foods, bouncing on an exercise ball, driving over railroad tracks, and squatting like my life depended on it.

Out of desperation, I wrote one of my most popular blog posts to date “5 Yoga Poses that Should Induce Labor (But Don’t) … and I’m going to be pregnant forever”. All of this is to say, if you stumbled upon this blog post in that frame of mind–I’ve been there. It is one of the most frustrating feelings in the world. And it will come and go–just like your due date.

Now, let’s get to the question: Can Yoga Induce Labor?

There are so many great reasons to practice prenatal yoga right up until you go into labor.

For one, yoga positions like Table Top, Cat Cow, and Downward Dog can help baby to move into an optimal position for birth.. When mom’s hips are supple and flexible it can help make room for baby’s head to move further down into mom’s pelvis which can head to softening and ripening of the cervix. (This is why people recommend postures like Malasana (Yoga Squat) and other hip openers to moms throughout their pregnancies.) 

Yoga can also trigger a relaxation response in moms, which can bring on the those feel-good hormones that can help mom’s body prepare for birth.

Lastly, yoga offers pregnant moms an emotional refuge–they might be more in tune with their bodies, trust their bodies more, and feel more confident going into labor. Since our bodies and minds are so intricately connected, having this mindset can make a huge difference in the way that moms experience labor. (File this under “things I wish I had known before I had my first baby”.)

But can practicing yoga induce labor? Are there certain yoga poses that can kick start the process of childbirth? 

I kind of doubt it.

While yoga is an amazing way to prepare a mom’s body and mind for childbirth, it’s not just the mother who needs to be ready to go in order of labor to start. In fact, the start of labor might have more to do with when the BABY is read than when mom’s body is ready.

From the Journal of Perinatal Education:

“Researchers now believe that when a baby is ready for life outside his mother’s uterus, his body releases a tiny amount of a substance that signals the mother’s hormones to begin labor (Condon, Jeyasuria, Faust, & Mendelson, 2004). In most cases, your labor will begin only when both your body and your baby are ready.”

I was SO ready for my second baby before her due date came. When my OB GYN checked at 37 weeks, I was already dilated enough to be admitted to the hospital even though I wasn’t in labor. Note: Because of my first frustrating experience with a post term baby I swore I would opt out of any of these exams. But when the time came, I HAD TO KNOW. 

When I got to the hospital to be induced on the morning of my due date, I was already measuring at 6 cm. and it still took hours after breaking my water for my body to actually go into active labor. My body was SO ready, but my baby … not so much. 

(In case you’re wondering, the only thing my OBGYN had to do to induce labor was break my water. As it turns out being less fearful is a really good thing as you’re approaching labor.)

What would I do differently if I were to have another baby?

The important lesson here is that I know it can be so tempting to look for natural ways to induce labor. However, there’s really not much evidence out there that shows that many home methods–including yoga and other things like long walks and spicy foods–just aren’t that effective to get labor started.

If I could go back in time and do my births all over again, I would STILL spend lots of time doing hip openers, relaxation and mindfulness techniques, and using yoga to get me into the right mindset for birth. But I’d do it because it helps me to relax and feel good–not because I think yoga induces labor.

I’d also probably skip the castor oil. In my experience, it just doesn’t bring on the feel-good hormones…

Yoga for Kids: 5 Tips for Sharing Yoga with Children + Video

yoga for kids tips

A while back, I shared how I get my yoga practice in when my kids are at home with me most of the day. As much as you need that time alone on your yoga mat, it can be incredibly gratifying (and fun!) to do yoga WITH YOUR KIDS. In this post, I’m sharing my best yoga for kids tips–for when you want to engage with your child with yoga.

We all want our little ones to experience the same feeling of peace we feel on our yoga mats. It also doesn’t hurt that yoga teaches things like self-regulation and self-soothing, restraint and discipline, and offers an outlet for expending excess physical energy. Yes, yoga can help your kid get his or her wiggles out so she will calm the F down. Yoga for kids is kind of amazing.

Seriously. Sign me up for that.

I’ve been pushing yoga on my kids.. errrr, I mean… gently encouraging them? to take up yoga pretty much from the time they could hold up their own heads.

(The pediatrician called it Tummy Time, I called it Cobra Pose. Doctors don’t know everything.)

I will not pretend that through the years my efforts were always met with enthusiasm. There have been times when my oldest, who is now almost 8, wanted nothing to do with anything that seemed anything like yoga. And, yes, I have tried to trick her into it. It did not work.

But we’ve just started to get into a good rhythm where we are doing a few poses most days and she seems genuinely interested and happier for it.

So, without further ado… Here are my best tips for leading a kids yoga session in your home.

Yoga for Kids: 5 Tips for Kids Yoga at Home

Don’t force it.

When your child is adamant that “yoga just isn’t my thing,” no about of bribing is going to help your cause. Go ahead. Ask me how I know!

If your kid is resisting, say “OK, I’ll just do it by myself,” and walk away.

Do your own practice. If your child doesn’t join in, she will probably climb all over you while you practice and that’s a start (even if it is pretty annoying!). Remember, you’re just planting seeds here. It might take a few years for anything to actually sprout and grow.

Keep it age appropriate.

I teach a lot of adult yoga classes, and I see even my most dedicated students get that look of boredom in their eyes sometimes when I go on and on with all the alignment details I think are so fascinating. If adults find it difficult to follow tons of cues, don’t expect your 4-year-old to.

Your kids do not give even the tiniest fuck about yoga pose alignment.

As someone who cares deeply about teaching postural alignment, this was a hard pill to swallow. Kids!

Your toddler and preschool age kids want to play, so the best way to engage with them is to play with them. Pretend you’re a gardener planting a tree. Be a silly frog and hop from lily pad to lily pad. Be the wind and blow away their worries. But don’t, whatever you do, expect them to practice yoga the same way you do as an adult. Trust me, it will not end well.

Let your kid teach you.

It’s amazing all the things I learn from my kids when I just shut my mouth and listen to what they have to say. They are so bright, so imaginative, so creative… So, every now and then it’s super fun to let your child lead YOU in a yoga session.

Plus, this is a great way for them to build confidence, leadership skills, self-esteem, and so many other amazing qualities. It will show you how much they actually know about yoga. And you’ll both end up rolling in the floor laughing at least once–guaranteed.

Interact + Go with the Flow.

Your kids want to spend time with you. They want to play with Mommy or Daddy. They want to make you laugh and see you smile.

Your yoga sessions with your kids will absolutely not leave you feeling as relaxed and calm as a solo or adult group class session. You’ll probably have to stop and answer questions every 5 seconds. You will have to help your child balance in Tree Pose. There will be a time when your toddler is done.. and instead of participating in what you’re trying to get her to do, she will choose to run circles around you like the tiny tornado that she is. (Just me?)

It doesn’t have to seem like a calm, serene environment to be a laboratory for mindfulness, which is really all yoga is. So, do your best to go with the flow. Show your kids that you’re going to be present, patient, and have fun no matter how crazy they get. And keep on keeping on.

Make it a Positive Experience.

This may be obvious, but there are definitely times I’ve messed this up. (To clarify, by “there are times” I mean I do it allll the time.) If you want your child to benefit from yoga, they need to actually want to do it.

If you have kids, you know that making them do something they don’t want to do is, well, let’s just say…. difficult. You can’t force-feed them broccoli (again, I have tried) and you sure as heck can’t MAKE them do yoga with you.

Make sure you make your time doing yoga together a fun, positive experience. Don’t freak out if they aren’t doing the poses you’re asking them to do with you the way you want them to do it. This isn’t the time to discipline. The goal here is to make your child WANT to do yoga with you now (and on their own when they’re old enough) and that means they have to have a positive association with the practice.

Now it’s your turn! I’d love to hear from the amazing parents who are trying to share the benefits of yoga with their kid. Please comment below and let us know what has worked best for you and your family? How have you gotten your little one interested in yoga and mindfulness? Please and thank you.

Guided Meditation for Anxiety during Pregnancy

Guided meditation for anxiety during pregnancy | Spoiled Yogi

I was 38 weeks pregnant when I got a notification on my phone. Hurricane Matthew was barreling toward the coast. All of Coastal SC, including where I live outside of Charleston, SC, would be facing mandatory evacuations. The lanes on the highway would be reversed. We were all advised to get the heck out of dodge.

Did I mention that I was 38 weeks pregnant? Neat!

I went from enjoying a quiet morning alone while my oldest daughter was in preschool to complete panic in a matter of seconds. The evacuations were mandatory, which meant that if I went into labor at home during the hurricane, no first responders could come to my rescue. I’d be on my own. I imagined going into labor in a traffic gridlock.

I couldn’t breathe.

It was not the first time during this pregnancy that I experienced near unbearable pregnancy anxiety.

Pregnancy During the Corona Virus Pandemic

Now, as I watch the news coverage of the COVID-19 pandemic, I can’t stop thinking about that moment when I thought the plans for my birth might change and it was all out of my control–the moment when I put my pre-packed hospital bag into the car and began putting family photos and every precious piece of artwork with a hand print on it into another suitcase. (At least this kind of event really helps you put into perspective what’s important to you.)

My heart goes out to all the pregnant moms and those with newborns who are in that situation right now. I’m sorry that you can’t pack your bags and drive away from it.

Pregnancy is such a wild ride of emotions. So when unexpected events come up, it can incredibly difficult to cope.

I know you’re strong. And I know you’ll get through this. In some ways, the extra time to rest up and prepare is a blessing. You’re going to be stronger than every when it’s time to give birth.

A Guided Meditation for Anxiety During Pregnancy

For you, sweet mama, who is expecting a baby in the middle of a global pandemic… I want to share with you something that helped me countless times through my high-anxiety pregnancy.

This mantra: “We are safe. We are healthy. All is well.” Got me through getting pregnant again after a miscarriage. It got me through spotting the entire first trimester of that pregnancy. I remember sitting in the ultrasound room waiting for the tech with one hand on my heart and one on belly carrying this child that I already loved so much…

“We are safe. We are healthy. All is well.”

For all I knew we were. And the ONLY thing I could do to help my chances was breathe deep, eat good foods, and manage my stress.

“We are safe. We are healthy. All is well.”

And no matter how many times my doctor told me that my baby had a strong heartbeat, I wasn’t sure if I should believe it.

“We are safe. We are healthy. All is well.”

There are so many things in life that we can not control. But if we learn to stay positive, focus on the good things in life, and take every opportunity we can to help others … well, at least we know that all the pain and heartache we have felt in our lives has a purpose. To connect us to each other on a deeper level. Even when we can’t leave our homes.

One day your story will connect you to someone who is dealing with a similar unexpected situation. Your story will give them hope.

“We are safe. We are healthy. All is well.”

I’m sending you all so much love. May you all be healthy, safe, and free from harm. May you all be happy, experience peace, and know that you are loved.

For more yoga for pregnancy content visit my YouTube channel.

When Can You Do Yoga After Birth?

When can I do yoga after birth?

One of the most common questions I get from my prenatal yoga students is this: When can I do yoga again after the birth of my new baby?

Maybe you’ve spent your whole pregnancy coming to your yoga mat every week preparing your body and mind for birth. You probably have made amazing connections through your class, found a support system of other moms in the same phase of life, and have learned that yoga can make you feel SO much better. Yoga makes you feel more at ease in your body, releases all the tensions, and clears your mind like nothing else.

Then you had a baby. And your entire life changed in an instant. You’ve got to meet the demands of a helpless little one, feeding him around the clock. Plus, you’ve got to get to know your new, miraculous body, too, too!

You want to get back to the practice and the community that you love as soon as possible. But you don’t want to risk hindering the healing process by jumping into any kind of exercise too soon.

The good news is this: Yoga can be a life-saver for moms in the postpartum stage. Not only is it a great way to ease back into more physical forms of exercise, but it can be the perfect way to really pay attention to your body and get to know what will and won’t work for you as you heal.

So when can you do yoga after birth?

The official word is to wait until your doctor or midwife gives you the OK to resume physical exercise. For moms who have had a vaginal birth without complications, that’s usually at your 6-week postpartum follow up appointment. Moms who had a cesarean birth (c-section) might have to wait more like 8-10 weeks to get the green light from their care provider.

But just as every pregnancy and every birth is different, every mom experience the fourth trimester differently, too.

What might be a perfect time for one mom to unroll her mat, might be completely inappropriate for another. I know some moms who are ready as early as 4 weeks postpartum, while other moms just don’t feel like it until they’re more like 6 MONTHS postpartum.

In fact, I took an informal poll in my Facebook Group for yoga mamas and I wasn’t surprised to find that it was divided pretty evenly between those who were itching to get on their mat just a few weeks after their babies were born and those who who said it took many months. (It took a few several years!)

Here’s the thing. There are so many different variables when it comes to the newborn days. If your baby is doing well, eating well, sleeping some, and relatively chill (as far as newborns go), there’s a good chance you’re going to start feeling better sooner and will start to crave some movement. On the other hand, if you have a baby who doesn’t eat well, is colicky, doesn’t sleep, or has some lingering health problem that makes you worry day and night… your mind is going to be on keeping everyone ALIVE.

I’m speaking from experience here. My first daughter had no problems after she was born and I was ready to go again when she was about a month old. I was also really curious about my new body and I was pretty excited to experiment and see what I could do. For a while, my practice was much different than it had been prior to pregnancy, but I was back on my mat quickly.

My second baby was different. She had a hard time nursing (and even taking a bottle!). She didn’t gain weight. I felt like I had the weight of the world on my shoulders day and night as I pumped around the clock.

It was SUCH a struggle. I went back to teaching yoga when she was about 3 months old, but, honestly, I didn’t feel like practicing my until she was more like 6 months old.

For me, it wasn’t that I was physically still healing. But emotionally and mentally, I was maxed. At this time in my life, my yoga practice was not about asana… it was about breathing, staying calm, trusting my mama instincts, and taking things one deep breath at a time. And that’s OK!

So, when can come back to yoga after they have a baby? When you feel like practicing again! 

There’s really no right or wrong answer here. Make sure you give yourself enough to heal, and, when you feel ready, start out slow and build slowly.

Below are my best tips for getting back on your mat after you have a baby.

Postnatal Yoga: 10 Tips for Doing Yoga After Birth

Take your time.

You spent 9 months (really 10!) growing a baby inside of your body. There were many dramatic changes, but they happened somewhat gradually over many months. Then, you gave birth.. and it’s a big giant change all at once (both to your body and your life!) It’s going to take some time to get to know your new body, figure out how to make time for your yoga practice, and some experimenting once you do get on your mat to figure out what works for you.

Increase your time and difficulty gradually.

When you’re feeling ready to introduce some movement back into your routine, start with just a few minutes a day. Try it while your baby is napping or getting in some Tummy Time.

Gradually increase the amount of time you spend practicing asanas and gradually add more difficulty, too. If you try to do too much too soon, you’re more likely to get injured or, perhaps a bigger concern, have a hard time fitting it into your new lifestyle.

Experiment.

It’s very likely that your practice is going to feel different in the beginning. (Yes, even you!) But that same intuition-led yoga practice that served you so well when you were pregnant will be vital now, too.

Every new mom is different. And every birth and postpartum period is different. (I was shocked by how different my two were!) Don’t compare. Just know that you have the tools you need — your breath, your awareness, your intuition — to create a practice that is nourishing and healing for YOU.

Include your baby.

Sometimes your postpartum yoga practice will be deep breaths while you’re rocking your new little one. Other times, maybe you’ll feel like letting your baby play in the floor or in a bouncy seat while you practice close by. It can be so much fun (and a great way to bond, too!) to include your baby in your yoga practice.

When my first daughter was a baby, I used to put her in her bouncy seat at the top of my mat. I’d make faces at her every time I looked forward. If she fell asleep, I’d make a game of stepping forward and back as quietly as possible so she wouldn’t stir.

Related: Baby Yoga: 8 Yoga Poses You Can Do With Your Baby or Toddler

Use yoga as a way to get alone time, too.

You don’t have to be alone to practice yoga. However, if you’re craving a few minutes alone, do not hesitate to pass that baby off to someone else.

No guilt allowed.

Fill your own cup, so you’ll have more to share with the people you love.

Be consistent.

One of my teachers says practicing yoga is like brushing your teeth. It’s better to do it just a little bit every day than it is to do for an hour one time a week. It may seem like there’s no point in just getting in a quick 10 minutes while your baby naps in his crib. But even just a few minutes can make all the difference in the course of your day. Do it. You’ll never regret it.

Redefine “yoga”.

Truth: Spending time taking deep breaths is not the same thing as a daily asana practice. If you replace a physical asana practice with breathing for an extended period of time, you won’t get all the same physical benefits or release. But that doesn’t mean you won’t benefit.

Initially your yoga after birth practice may be simply taking deep, mindful breaths while you hold your baby on your chest. Watch the baby lift with your inhale and lower with your exhale. Smell his soft baby hair. Feel his warm body on yours – bonus points for skin to skin!

Breathe. It. In. No one will ever convince me that this is not yoga.

Modify your practice to suit your new lifestyle.

I used to think that the focus of my postnatal yoga practice would be core, core, core. After all, I wanted to be strong again and “tighten everything back up.” 

The postpartum period was absolutely a turning point in my life and in my yoga practice.

After I had my baby, though, I was a lot less concerned with how I looked and a lot more concerned with how I felt. I craved shoulder and chest openers when I was holding a baby for hours on end. I also wanted to do a lot of low lunges and focus on stretching my hip flexors, which got tight after hours and hours (and hours) of rocking and bouncing baby on a yoga ball.

My advice? Give your postpartum abdominal muscles a break. They need time to heal. I didn’t practice Sun Salutations for a long time after I gave birth. I also didn’t worry about tightening my tummy. Instead, I gave myself what I needed most to bring my body back into balance. I encourage you to do the same!

(Trust me. There will be plenty of time for core work later.)

Surround yourself with people who get it.

Do I need to explain this one? Being a new mom is hard. I often tell people that the first two months after my second was born was the hardest time of my entire life. (I couldn’t figure out how to feed her or console her since she wouldn’t breastfeed at first!)

I was so lucky to have friends who would gently nudge me to ask for help, who would stop by to offer their support, or just listen to me talk about how frustrating this phase was.

Again, there are many different forms of yoga. Sometimes allowing others to step in and hold you when you feel like you can’t do it any more is an important part of the practice.

Need help finding your tribe? Consider a Mommy and Me Yoga class.

Be kind to yourself.

It’s not just your body that’s different. You have a whole new LIFE.

So please please please don’t beat yourself up if you can’t go right back to the practice you enjoyed before you had your baby.

Maybe you’ll notice you aren’t quite as strong as you once were. Or maybe you’ll just struggle with making the time. It’s OK. It’s all OK! And it’s normal.

Practice acceptance.

The yoga is here to support you in whatever phase of life you’re in. It can–and should be!–modified to meet you where you are. Even if where you are is hunched over a breast pump every two hours with no idea when you’ll get the chance to take your next shower.

You can do this. But there’s no rush.

Oh, and in case no one has told you lately…. You’re doing a great job!

Charleston Doulas Share Their Best Advice for Labor

Charleston Doulas | Spoiled Yogi

Why would you hire a birth doula? After all, doulas aren’t a part of the medical team that cares for a pregnant mom or her baby. So what’s her role?

Let’s set the scene:

You’re in labor. You’re feeling sensations that, perhaps, you’ve never felt before. You know that you’re going to meet the love of your life in a relatively short amount of time (fingers crossed!). You’ve waited so long for this day.

But first, you have to endure some discomfort. People you don’t know might be coming in and out of your room, hooking you up to beeping machines and monitoring your “progress.” Even if you’ve given birth before, you know that every birth is different and you’re hopeful, but scared of the unknown. You might be dealing with some deep-seated fears that things won’t go according to plan. 

So, basically, you’ve felt every emotion there is to feel in the span of a few hours time. 

What would you rather see?

The big, panicked, saucer-like eyes of your beloved, who is just as nervous as you are? Or the calm, reassuring face of a veteran birth worker who will be by your side helping you navigate not just the physical discomforts associated with birth, but the emotional turmoils that are an intrinsic part of the birth process.

That was exactly what I was thinking about as I was planning for the birth of my second little girl. The first time around, I looked into hiring a doula, but decided my partner would be all the support I’d need. You know what they say about hindsight… 

My first birth wasn’t traumatic. I think back on it as the joyful day I met my first daughter. I feel very grateful for that experience. But I know it could have been more peaceful. I could have been more present for every moment and more relaxed as I held her in my arms for the first time. 

How I found a Charleston Doula

Four years later, I got my second chance. And this time, one of the first things I did when I found out I was pregnant was head to the local Charleston SC Library where there was a monthly Meet the Doulas event. 

Even though I’d been working with pregnant moms for year through my prenatal yoga classes and helping them learn invaluable breathing and yoga positions to help with the discomfort of labor and birth I knew I needed more support to bring my newest little love into the world.

Each doula brings their own skills into the birth room. Some have trained in massage, music therapy, or aromatherapy, others have studied yoga and Ayurveda or teach birth education classes in the Charleston area, too. Many are trained in supporting breastfeeding and some are even certified lactation consultants. But the biggest reason for me to hire a doula for my birth was the experienced calm energy I know she would bring, which can be such a reassuring presence in the labor and delivery room.

Of course, doulas also have a ton of wisdom to share from working with laboring moms. That experience is priceless. With that in mind, I decided to tap into some of Charleston’s best doulas to share some of that wisdom. Even if you decide not to work with a doula for your birth, these tips might give you something to think about as you move closer to your birth.  

It’s actually kind of amazing how many of these things you get to practice on your yoga mat for months if you’re taking a prenatal yoga class.  I fully believe there’s no better way to prepare for the birth than yoga. And I believe there’s no better support for the labor and delivery than an experienced, qualified doula.

Charleston Doulas Share Their Best Birth Tips

Charleston Doula Tips | Spoiled Yogi

Visualize your birth.

In the weeks and months leading up to your birth, spending time picturing what you’d like your ideal birth to be like can be helpful, according to birth doula and yoga teacher Nicci Kristine, who teaches prenatal yoga in Daniel Island. “Spend time visualizing your perfect birth experience in a way that moves you to tears,” she says. “Then believe you are allowed to have exactly that experience.”

Trust your body and your intuition.

Trusting yourself, your intuition, and your body is HUGE. (And it’s a main focus of my online course Peaceful, Present, and Prepared Birth.)

“Don’t underestimate the power of diving deep into yourself and getting to know your intuition well,” says Kristine. “Consistently meditate on the pure fact that you were indeed created to birth your baby safely, with gentle yet immense strength, and a with a soft and perfect capability that intimidates medical wisdom.“

Just breathe.

Sometimes the simplest way to bring yourself back into the calm, present state is to take a deep breath. You want that coping mechanism to be practically second nature by the time you’re ready to give birth, so practice deep, belly breathing often during your pregnancy. 

See also 6 Breathing Techniques for Labor

“Deep abdominal breathing is most conducive to relaxation and assisting you in coping with the intensity of labor,” says Cathleen Holt, who is a Bradley Method Birth Educator and the current president of the Professional Doulas of Charleston.

“Oxygen exchange is the number one way you speak to, nourish, and provide for your new Baby while he/she grow,” Kristine adds. “Big breaths are also the number one way you can nourish your own nervous system to relax and rest as you step closer to delivery.

Try aromatherapy.

Going into my first birth, I had no idea that vomiting was even a common problem for laboring moms. So, be warned–sometimes that all-too-familiar queasiness that many moms experience in the first weeks of pregnancy come back in full force during labor. 

Luckily, there are a few natural ways to help you feel better if you’re one of the unlucky moms who has to deal with nauseousness during labor.

“Peppermint oil, lemon oil, or rubbing alcohol all work well to take away the nauseous feeling during labor,” Holt says. “Put a drop on a cotton ball and smell. You have control on when you want to smell and it can be removed at any time if not needed or disliked.” 

Create a supportive birth team.

Make sure you have a team who supports your choices for birth. Whether it’s your medical team, family members, friends, or you hire a doula, says Charleston doula Cindi Schweitzer. 

Remember, if a doctor or midwife ever doesn’t seem to align with your values and what’s important to you for your birth, you always have the ability to change providers. You want to go into your birth feeling supported, heard, and knowing you can trust the care providers you’ve chosen to use their best judgement to keep you and your baby healthy and do their best to give you the amazing birth you deserve.

Take your time.

Unless there’s an emergency, it’s completely fine to tell your care provider you need a few minutes to think about a decision before you give your OK.

“During labor when interventions are introduced ask for a moment to make a clear, informed decision,” says Schweitzer. “Don’t feel rushed.”

Move. And try out different positions.

If you’re in the early stages of labor (or if you’ve decided on a medication-free birth) you don’t have to stay on a bed or even a birthing ball. There are actually benefits to moving, walking, swaying, and moaning through the process.

Two of the best positions for labor and birth are hands-and-knees (or Tabletop if you’re a yoga student) and squatting (Malasana or Garland pose variations). “These positions helps baby get aligned and descend into canal, can improve quality of contractions while relieving pressure in the lower back, and can shorten pushing phase,”  writes Mt. Pleasant Prenatal Yoga Teacher and birth doula Andrea Boyd Cohen in her new book The Depth of Birth. “Squatting opens up the pelvis. Can be done on a bed, floor, or birth stool, using a squat bar, birthing ball, or a person for support. Take breaks in between squats with another position.”

Focus on the Third Eye.

Another yoga strategy that Boyd Cohen brings into the labor and delivery room is gazing at the Third Eye Center, that magical spot between your eyebrows that serves as a calming pressure point in Child’s Pose. She says it also corresponds directly to the pituitary gland, which releases oxytocin. Oxytocin, of course, is what makes the uterus contract.

“Your brain is constantly regulating labor as it takes in a number of different messages, including clues about your emotional state,” she says. “Fear and anxiety shut down the flow of oxytocin, can make labor more difficult, and even stop it. Closing the eyes and gazing at the point between the eyebrows is incredibly effective.“

Repeat a mantra or birth affirmation.

Mantra is the repetition of an elevated sound that will help protect the true nature of the mind, which is spaciousness, consciousness, and infinite, and will protect the mind from negativity and overwhelming thoughts, Boyd Cohen suggests.

Repeating a phrase such as “Open” or “AUM,” for example, can keep your concentration and affect the physical and emotional bodies.

Build a strong postpartum support team.

A lot of people think that after the baby is born, the hard part is over. I know I definitely felt a wave of relief when I finally had my babies safely in my arms. But that’s just the beginning of what can be a really challenging time. Don’t forget to spend some time thinking about how you’ll take care of YOURSELF when you’ve got a newborn at home.

Put family, friends, a postpartum doula, a lactation consultant, a chiropractor, and postpartum physical therapist on speed dial. Call on your tribe when you feel overwhelmed or just plain exhausted. This can be key in making a really difficult transition easier, says Schweitzer.

“Allow yourself time to heal. Accept help when offered. And don’t feel guilty for asking for help,” Schweitzer says.

I couldn’t agree more.

Leaving the House? 5 Sanity-Saving Things You Need

5 Things You Need Before You Leave the House

You know what’s harder than having a baby or toddler at home? Going somewhere–anywhere!–with one (heaven help you if you have more than one!).

Aside from the obvious things you need to take care of baby away from home–car seat, wipes, diapers, change of clothes–you need a few things to help keep YOURSELF sane. That’s what this post is all about.

Here are the things I think you actually NEED when you’re having a baby, assuming you plan to go to the store, a yoga class, out for dinner, or to a doctor’s appointment. 

Don’t worry about how much it costs. The things on this list are priceless for parents of little ones. 

5 Things Every Mom Needs So She Can Leave the House

1. A good insulated cup for coffee or tea. Honestly, you need this even when you’re not leaving the house 

Here’s why:

You will get busy and forget about your cup of coffee. Later, when you see it sitting on your kitchen counter, it will be cold. And you will be sad. So so sad. Use an insulated travel cup instead. With a lid. You definitely need a lid.

2.  A Tile key chain. because babies and toddlers love keys and phones. They WILL hide them from you (usually when you’re late). 

Yes, you might also lose them on your own. (Mommy brain is real!) But what’s the point in having a baby if you can’t blame them when you lose your keys? Or phone? Or Sunglasses? Umm… I feel like I’m forgetting something. It must not be very important.

Just get the Tile. (This is an affiliate link. But I would not be recommending it if I didn’t love it.) I’ve only had one for a few weeks and it’s already saved me so many times. I wish I had gotten one years ago.

3 . A fanny pack. Diaper bags are over rated. They’re big, bulky, and heavy. And did you know that fanny packs are back in fashion!? I have never been happier about a fashion trend!

Even if they remind you of being a tourist in the 80s, it won’t matter when you’re at the park and you have just one hand to push your kid on the swing and another for all your necessities (a diaper, a snack, your keys, and a credit card for purchasing coffee). Put these things in your pack, and you’ll still be able to hold your coffee like the Super Mom that you are. 

fanny pack

This is me. Rocking my fanny pack at the park. See how cool I am? You want to be like me don’t you?

4. At least 3 good babysitter options you feel comfortable with on speed dial. Have a back-up for your back up. Sure, you might think you’ll just take your baby with you everywhere you go. But you’re going to want to get out alone every now and then. 

5. Mom friends. Who do you call when your back up backup babysitter comes down with the flu? The same people you message in the middle of the night with a Code Red when your toddler gets a vomit virus or gets a bead stuck up her nose. (Go ahead. Ask me how I know.) Mom friends for the win!

Find your people. Love them hard. 

BONUS –  A good YouTube channel with tons of FREE yoga practice videos and yoga lifestyle tips for moms just like you..

 Hey! I know of one of those. Go subscribe! Fast! 

Even if you have a studio and a yoga teacher that you adore, it can be SO hard to make it to yoga classes on a regular basis when you’re a new mom. I can’t even tell you how many times I’ve gotten everyone ready and barely out the door on time to drop the kids off and get to class in time…only to have to come right back in and change a blow out diaper. 

Have a back up plan, Mama. Always have a back up plan.

YouTube is a great back up plan for when you can’t make it to yoga class on time. Missing out on just a few minutes of breathing and stretching should NOT be an option when you’re a busy mama and everyone is counting on you. 

See also Reasons to Schedule a Private Yoga Session

7 Sun Salutation Modifications for Pregnancy (+ Video)

Up Dog on bolster pregnancy | yoga during pregnancy

Why is it so important to me to offer Sun Salutation Modifications for Pregnancy?

I love working with pregnant moms in my prenatal yoga classes. But it’s also so important to me that these moms feel comfortable and safe in ANY yoga class they might attend–even if it’s not geared toward pregnant women.

After all, pregnant women can be so strong, capable, intuitive, and wise. And, often, pregnancy doesn’t slow them down a whole lot. If they’re feeling great, they should absolutely feel like they can walk into any most any yoga class and know exactly how to make the practice work for them.

Of course, you’ll have to modify the poses from time to time with pregnancy modifications to make room for that growing belly bump. 

If you’re attending a fast-paced, vinyasa based yoga class it’s a bit more challenging, but not impossible. Most of these classes move quickly through Sun Salutations and you probably want to go with the flow as much as possible. (No one wants to draw too much attention to themselves by doing something completely different from the rest of the class.)

This post will give you a few ideas for how to modify Sun Salutations during pregnancy, help you go with the flow in a class, and offer some ideas for modifying a home practice that includes Sun Salutations, too. So read on, Mama.

Video here + below.

Basic Sun Salutation Modifications for Pregnancy + Considerations

Keep your feet at least hip-distance wide.

This is so you don’t squish the baby as you fold forward. (See How to Modify Downward Facing Dog during Pregnancy)

Don’t rush.

There’s no need to speed up your pace to keep up with everyone else when your body is telling you to slow down. Try to correspond one movement with one slow, deep breath. It’s better to move slowly and move with integrity than get sloppy and risk hurting yourself. You’ve got the rest of your life to move faster and go deeper. Pregnancy is a time to drop in, slow down, and do less when your body wants you to.

See also 5 Signs You Need to Slow Down

Don’t jump.

Jumping from Uttanasana to Chaturanga, for example, is too jarring for the fetus. Step back and forward instead to transition.

Modifications for “A Vinyasa”

Even if you’re not practicing full, traditional Sun Salutations, many vinyasa yoga classes use Chaturanga, Up Dog, Down Dog as a transition during class.

Unless your upper body is strong and flexible enough (meaning you’ve already developed it throughs years of practicing yoga consistently) it can be hard to do this transition without bringing your belly all the way down to the floor–a big pregnancy no-no!

Even if you can do this transition, often referred to as “a vinyasa,” without putting weight on your belly, Upward Facing Dog is a pretty big backbend. It may not be a great idea for pregnant mamas because it could increase the risk of Diastasis Recti (abdominal separation).

Here are a few pregnancy modifications for “a vinyasa” you can try:

Bring Your Knees Down

knees down plank pregnancy

My favorite modification for the “vinyasa” transition (Chaturanga, Up Dog, Down Dog) might simply be to bring the knees to the floor. It’s simple. It’s clean. It’s not fussy. And it gives you all the benefits of the transition without any of the risk.

Simply bring your knees down and align yourself in an inclined plane. As you exhale slowly lower yourself by bending your elbows straight back. You can go down just a couple of inches before you lift back up on the inhale.

Instead of a big, dramatic Upward Facing Dog, just come back to a tabletop position on hands and knees, bring the heads of your shoulders back, and peel the chest forward a bit.


Exhale. Lift your seat into Downward Facing Dog.

Use a Bolster

Up Dog on bolster pregnancy | yoga during pregnancy

If you have a rectangular yoga bolster handy, using it is a really lovely modification for this Sun Salutation transition.

Just put the bolster in the center of your mat (perpendicular with the long edges of the mat). Then, let your hips land on it as you lower into Chaturanga (knees on the floor or not). Keep that support under your hips as you lift into a gentle Cobra Pose or Upward Facing Dog.

As a bonus, some people are able to rest their foreheads right on the bolster when they reach Downward Facing Dog. Heaven!

Skip it

You know what’s a great excuse (ahem, reason) to take Child’s Pose?! Pregnancy! When you’re feeling low energy or like you just need an extra rest, for Pete’s sake, just skip the Chaturanga, Up Dog, Down Dog, and take an extra breath or two in Child’s Pose.

Practicing at Home? Try the Teeter Totter Method

If you have the luxury of time that a home practice affords you, this is a great choice for you!

Just come onto hands and knees. Bring one leg behind you, parallel to the floor, toes pointing down toward the floor. As you exhale, keep pressing through the lifted foot (like you’re trying to press it into the wall behind you) as you bend your elbows straight back and lower down. As your shoulders lower, your lifted foot will lift higher like a teeter-totter.

Then, take Cow Pose as described above. Or grab the lifted foot with your opposite hand and lift both other hand and foot up toward the ceiling on an inhale. It’s a lovely chest and shoulder opening just like Upward Facing Dog,

Repeat to the other side before you move on to Downward Facing Dog.

Was this post helpful? Did you find what you were looking for? Let me know in the comments below and share it by pinning to Pinterest!

7 Ways to Modify Sun Salutations during Pregnancy | Surya Namaskar | SpoiledYogi.com

About Spoiled Yogi

Erica Rodefer Winters is a yoga teacher who loves helping pregnant and new moms find more balance in life through yoga, meditation, self-care, and humor.

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