Postpartum Exercise
Mom’s Yoga for Core
Hey there!
Welcome to Moms Yoga for Core 6 weeks series.
This postpartum exercise program is suitable for any mom looking for a gentle workout to strengthen their body.
It is a small group of like-minded mamas.
A fun and safe community where we support each other with no judgement.
Mom’s yoga for core series
This is a 6 weeks program, with a live-streaming yoga class and coaching call every week.
We see each other every week on Tuesdays and Thursdays.
Tuesday at 9.30am (EDT) live-streaming yoga class. You also get the recordings.
Thursday at 9.30 am (EDT) zoom group meeting for Q&As and meditation, where we discuss what kind of care and support the postpartum mother needs in order to thrive and give care to her baby.
During one of the Q&A sessions we will also have a special guest, a pelvic health physiotherapist, to answer all your questions about your pelvic floor, incontinence, diastasis recti, prolapse and other pelvic health issues.
The focus of this postpartum exercise program is to heal your core gently and strengthen your whole body in postpartum. It will also provide you with support and a like-minded community to heal your emotional health.
The yoga classes are progressive, with the first class being gentle and each class getting a little more challenging, so you build your strength gradually.
This course is suitable for all moms who gave birth at least 4 weeks ago and is also suitable for those moms who gave birth years ago. It is designed for any mom who wishes to get stronger and improve their mobility but aren’t ready to go to the gym yet and are in need of a gentle program that is safe to do in postpartum.
It is safe for people with diastasis recti and other pelvic floor pathologies; however, we can discuss your conditions in your first introductory coaching call, and I’ll tell you what individual adjustments you may need. You can also book a free consultation with me if you want to discuss your issues with me individually.
Duration of the class is 60 min.
You get a video recording of each class, so you can repeat the class on your own as you like.
Program Benefits
✔ Learn yoga poses that will help you heal your body and slowly strengthen your core.
If you are suffering from diastasis recti, pelvic floor issues, back pain or other complications, then this gentle postpartum yoga exercise program can be your 1st step to improvement.
✔ Prevent further injury to your core and pelvic floor.
Weakness in your core and pelvic floor after child birth is very common. It’s also very easy to further injure yourself if you don’t start slow. Postpartum yoga is gentle enough so you can ease back into exercise while starting to strengthen your core muscles to prevent further injury.
✔ Speak to a pelvic health physiotherapist.
Sometimes it’s not easy to get a referral to a Pelvic Physiotherapist and so this is your chance to get answers to your questions.
✔ Meet with like-minded moms.
In a fun and safe community of other moms you can expect support with no judgement. And sometimes it’s so helpful to know you’re not alone with your struggles and there are others who go through the same as you.
What to expect
The program is $180 (USD) for 6 weeks; so for just $15 per session you will get:
✔ 6 yoga classes, 1 per week, where you get instructions and have my total attention through a Zoom video call.
✔ 6 group Q&A/meditation sessions, 1 per week. Each week during the program we will meet by Zoom to practice meditation as a support for your nervous system, discuss various challenges you are experiencing and for Q & A.
✔ Video of each class and Q&A session sent the same day as the class or session, so you can practice on your own, or you can catch up if you weren’t able to attend because your little one needed attention.
✔ My day-to-day support via email if you have any questions or issues.
✔ Access to a Private Facebook Group, that is specifically made only for participants of the program. We get into any discussions related to the classes, your body, challenges, and anything you would wish to discuss.
Program Schedule
The program will last six weeks starting on April 27th, 2021. Each week we meet twice, once for our group yoga class and once for our Q&A and meditation session. You’ll be given a video-recording of the yoga-class so you can practice on your own. If your baby doesn’t let you finish the live class – don’t worry! You can take the class on your own anytime you’re baby lets you (I know your baby is the boss 😊).
WEEK 1
Yoga class:
April 27, 9.30am EDT
Introductory and meditation session:
April 29, 9.30am EDT
WEEK 2
Yoga class:
May 4, 9.30am EDT
Q&A and meditation session:
May 6, 9.30am EDT
WEEK 3
Yoga class:
May 11, 9.30am EDT
Q&A and meditation session:
May 13, 9.30am EDT
WEEK 4
Yoga class:
May 18, 9.30am EDT
Q&A and meditation session:
May 20, 9.30am EDT
WEEK 5
Yoga class:
May 25, 9.30am EDT
Q&A and meditation session:
May 27, 9.30am EDT
WEEK 6
Yoga class:
June 1, 9.30am EDT
Q&A and meditation session:
June 3, 9.30am EDT
Your common questions answered:
Q: When is it ok to begin postpartum exercise after giving birth?
A: You should consult your doctor before starting to exercise, but typically it is recommended to start exercise 6 weeks after giving birth. However, This program is made with progression. So for the first 2 weeks we’ll be learning foundational exercises like breathing and posture, which is safe for a 4 weeks postpartum woman. And then with progression we’ll move into strengthening poses and movements. Moms Yoga for Core program is recommended for anybody who is at least 4 weeks postpartum. I believe the movement of your body is very important, however it must be gentle and suitable for a postpartum body.
Q: Will this postpartum exercise program reduce my mummy tummy?
A: This program will help you to get your postpartum body moving in a way that is safe. It will bring you strength and overall feeling of release. This program is designed with intention to strengthen the abdominal muscles of a postpartum body, safely, gently and gradually. However, I do not promise you that after completing this program you will get your tummy flat.
Q: Will these postpartum exercises heal my diastasis recti or pelvic floor dysfunction?
A: The exercises are safe for diastasis recti, incontinence or other postpartum conditions but will not completely heal those issues in 6 weeks. However, you might feel the improvement as we go along. In this yoga program you’ll learn the foundational exercises that are necessary for healing diastasis recti, incontinence and prolapse. It can help to begin the healing process and we can continue to work together in the future on this matter. It appears to be common that many women are not aware of these diagnosis and do not know how to examine themselves. That is why I recommend to get an assessment of a Pelvic Floor Physio Therapist. This topic is a number one subject for discussion in our Q&A sessions. Please feel free to book a free consultation with me to discuss your particular issues.
As a mother of 2 kids, I sometimes get caught up in the daily stress and find it hard to focus on one task at a time. I’ve been having difficulties relaxing even when my baby would allow me to sleep. After a 6 weeks one-on-one course with Katerina I felt really good. The pain in my shoulder and back was alleviated. During the class we were doing exercises for the body and mind that felt supportive and helped me feel confident.
Katerina is a warm and open person; I love her supportive attitude and attention to details. We discovered what exactly I needed to do to support myself (even if I have tonnes of tasks to do during the day). After each class I felt relaxed but strong, and then the following week I was a lot less reactive to the stress of busy life.
Hi mom,
I’m Katerina,
I am a postpartum yoga instructor, postpartum self-care coach and a mom of 2 fantastic children.
I’ve been in your shoes and I know how difficult it can be to restore your body after giving birth.
With my guidance you’ll learn how to give support to your postpartum body and mind through gentle postpartum yoga, meditation and mindfulness practices.
We’ll work with your full body to bring back your strength gradually and gently, as well as bringing ease into your life and to elevate the joy of your motherhood journey. You don’t have to be alone. We, all mothers, are in this together.
I believe this postpartum exercise program is a great opportunity for you to get guidance and support when you want to get back into physical movements but are not sure what is safe for you.