Home About Free Resources
Services
Postpartum Care + Support Ready for Baby Yoga Classes

RESOURCES TO PREGNANCY, BIRTH + BEYOND

FOR MAMAHOOD

Mama, as you prepare to welcome your baby, it’s just as important to prepare your body and your nourishment as it is to prepare your heart and home.

IN THIS GUIDE YOU WILL FIND: 

THREE  (3) ESSENTIAL MOVES to help your body open and strengthen for labor and lay the foundation for your healing after birth.

Plus...THREE (3) ESSENTIAL NUTRIENTS to focus on during pregnancy to keep you and your baby deeply nourished.

Because when you prepare your body well for birth, you also set yourself up for a smoother, more supported postpartum

     

START HERE. 

Three Essential Moves for Labor, Birth & Postpartum Healing

Movement in pregnancy isn’t just about staying active — it’s about preparing your body for labor, creating space for baby, and laying the foundation for your healing after birth. These three asanas are simple, effective, and safe to practice regularly.

Video Below + YouTube LINK here 

-------

Flow & Transition with Cat–Cow

Between these movements, return to Cat–Cow on hands and knees:

Inhale: Look up toward the ceiling, tilting your tailbone up to create more space for baby.

Exhale: Gaze gently at your belly, rounding the spine and releasing tension.

This rhythmic flow connects breath with movement, grounds your nervous system, and helps you transition smoothly between postures.

 

ASANA 1: Pelvic Tilts

Inhale: lower spine towards your mat

Exhale: tilt your pelvis/hips towards the ceiling

Optional prop: pillow between legs to engage inner thigh muscles + strengthen pelvic floor

  • Builds awareness and gentle strength in your deep core and pelvic floor.
  • Helps ease back discomfort, improves circulation, and connects breath with movement.

Why it matters: Creates stability in your core and relieves tension, preparing your body for both the intensity of labor and recovery postpartum.

 

ASANA 2: Marching (on your back or seated)

Inhale: lower left toe to the ground

Exhale: visualizing pulling lower belly up + in towards your spine lifting with knee back up to table top

Alternating one leg at a time.

  • Strengthens the hip flexors and core while encouraging blood flow to the lower body.
  • Supports balance and mobility, which are often challenged as your body shifts with baby’s growth.

Why it matters: Builds foundational core strength and coordination, which are key for labor stamina and postpartum recovery.

 

ASANA 3: Goddess Squats (Utkata Konasana)

Inhale: lower into squat pushing inner thighs out

Exhale: push through your heels squeezing inner thighs and lengthen and extend arms and leg

  • Opens the hips, strengthens the thighs and pelvic floor, and brings stamina to your legs.
  • Supports optimal positioning for baby and prepares the pelvis for birth.

Why it matters: Builds both strength and release in the pelvic region, easing labor and supporting healing after delivery.

 

 

THREE ESSENTIAL NUTRIENTS

During pregnancy, your body is working tirelessly — growing and nourishing your baby while sustaining your own health. These three essentials will support your baby’s development, replenish your body, and keep you feeling steady during this tender time.

Hydration + Electrolytes

 

  • Aim for 90–120 oz of water daily to stay fully hydrated.

  • Add 1–2 servings (8 oz each) of electrolytes to support energy, prevent cramping, and balance minerals.

  • If using store-bought versions, keep an eye on added sugars.

  • DIY recipe: ¼ tsp baking soda, a pinch of Himalayan salt, optional squeeze of lemon juice or a sprinkle of dehydrated fruit powder for natural flavor.

Protein (80–100g per day)

  • Include protein in every meal and snack to fuel cell regeneration, support placenta health, and maintain steady energy.

  • Mix both animal and plant-based sources (eggs, poultry, beans, lentils, nuts) to cover the full spectrum of amino acids and replete vital minerals.

 

 

Quality Fats (Omega-3s)

  • Essential for your baby’s brain and eye development and for supporting your own mental health.

  • Choose nourishing sources such as wild-caught salmon, chia seeds, walnuts, flax seeds, and avocado.

  • Omega-3s also reduce inflammation, protect mood, and provide sustained energy for the journey ahead.

 

 

Hello, I'm Nicolay

I am a RYT-500 certified yoga teacher, postpartum Ayurvedic doula, trained holistic nutritionist and mama of 4 kids. I have experienced the tiredness, the depletion, the discomfort, the pain and the overwhelm of pregnancy and postpartum.

But I have also experienced a natural birth, a pregnancy complication free even when I was told it wasn't possible, and the most nourishing and grounded postpartum season.  

Mama, I am here to guide you and show you it's possible to feel great in your body, strong in your mind, and naturally energized during pregnancy and postpartum season

I am here to fully support you with my unique holistic approach in feeling held with softness and love, so you can experience this most tender time of Mamahood feeling safe, held and empowered! 

Be Fully Supported

It's time to be taken care of, Mama

Experience postpartum care like never before!

 

LEARN MORE