FREE In-Person Community Classes with the Whole Mama Yoga Collective
Our free monthly community classes are designed to encourage our community to grow! We want you to meet our Whole Mama Yoga Collective teachers because we know they can support you on your parenting journey.
FREE On Demand Videos
We have several FREE videos available on our Vimeo page, including the ones below!
Postpartum Glutes: Building glutes is crucial! Try this exploration of bridge pose on a wall.
Standing Hip Openers: A great video for pregnant mamas to strengthen and release tension in the hips, thighs and lower back.
Core Strength After Baby: Safe core strengthening means avoiding flexion poses in order to protect against exacerbation of any diastasis recti. This 20 min. practice is a good, safe challenge!
Birth Prep Yoga: Open the inner and outer hip flexors to create more room and more power for the work of labor and delivery.
Pregnant Hips: Tight hips? Weird pains? Relieve pain and tightness in the hip flexors during pregnancy with this simple sequence.
Postpartum Upper Body: Feeling tight and tired in your upper body? This 30 minute practice will help! You'll need a block, strap, and mat.
Find more FREE videos on our YouTube channel, including the ones below! Subscribe to the Whole Mama Yoga YouTube channel to be notified when new content is added.
FREE Sequence Handouts
Please download, save, use, and share! We'd love to see this information passed far and wide! Each sequence handout has images and clear text on a short 3-4 poses sequence that will help you feel better.
Creating Space: Elongate your torso around your baby bump, and open the front plane of your body.
Lower Back Refresh: Pregnant mamas and folks, these moves will give you quick relief for an achy low back.
Prenatal Hips: Pregnancy makes your hips feel all the things. Try this to help them feel better.
Postpartum Glutes: Want a stronger butt? Try this to rebuild seat strength once baby has arrived.
Postpartum Core: When you're ready to renew and rebuild the power of your core, start here.
Mama Shoulders: Tight and tired shoulders? Hours holding your baby will do that. These poses will help.
You'll also find additional sequences and pose suggestions in our blog posts, which are searchable!
FREE Pelvic Floor Workshop for Moms
Join Mary for a free 75-minute pelvic floor workshop for birthing people. This workshop is prerecorded, so you can take it anytime. This offering is perfect for moms who are currently pregnant, postpartum, dealing with leaking, prolapse, painful sex, chronic lower back pain, and more...
This workshop includes:
A 40-minute masterclass on how to take care of your pelvic floor after pregnancy
A 35-minute yoga class you can do from the comfort of home
How to Heal After Birth with Yoga
Mary has designed a FREE 25-minute yoga practice designed to help your body recover during the first 2-6 weeks after birth.
This practice will:
Gently strengthen your abdominal muscles
Restore balance to your pelvic floor
Strengthen your glutes
Reduce tension in your neck, shoulders and upper back
“The thing that comes to mind for me is how you provided such a space of calm and support. I felt no pressure to do anything that I did not want to. It was a space to feel connected to others also going through a major transition and a place where I could focus on my own body and allow myself to settle a little.”
“Lauren and her prenatal yoga class were phenomenal! It was the perfect place for me to go to relax, and connect with my body, my baby, and other pregnant women.”
“Regular prenatal yoga practice throughout pregnancy is an excellent way to help prepare your body for labor. Lauren’s classes also help your mind stay focused and positive and keep the bond between you and baby energized. Her class is a stable yet changing community, as one mama leaves to give birth several others join. It is a joyful and fun experience!”
“As a pregnant, working mother-of-a-toddler, I found your classes offered me a moment of calm amidst the chaos that was always swirling! It was such a treat to step away from all of the responsibilities each week to focus just on myself and my new baby, to be grateful for everything that was going well and to focus on breathing and stretching in order to stave off the discomforts that were creeping in. Your personality is a wonderful and rare blend of upbeat yet low-key and you set a tone for everyone in the class to be positive and supportive. ”
