Empowered Birth & Postpartum Recovery

An 8-week course for the third trimester that will help you stay strong physically, get mentally prepared for birth and rock your postpartum recovery.

  • Physically Strong & Open

    Move your body and relieve typical pregnancy aches and pains with empowering prenatal yoga & self-care practices. Learn to trust your breath and body working together. Practice a range of very doable yoga and self-care practices you love doing (no more excuses!)

  • Mentally Calm & Positive

    Feel calm and confident before and during birth. Learn how your body works so you cultivate a deep belief in your ability to birth. Create a birth plan with you at the center. Feel mentally positive about your birth through visualizations and hypnobirthing meditations. Develop an understanding with your partner about your respective roles in your birth.

  • Emotionally Balanced & Free of Anxiety

    Get to the root of your anxieties and fears around birth, whether it’s about pain, life after birth, siblings, or specific birth concerns. Surround yourself with positivity and learn practices to maintain a balanced, positive mindset. Find the language you need to talk to your doctor or midwife and have an understanding of what to expect of your care provider.

  • Energetically Connected to Your Inner Strength

    Work through the chakras (energy centers in the body) over 8 weeks as a foundation for discovery of the areas that might be holding you back from your dream birth. Learn both "on the mat" and "off the mat" practices that will help you connect powerfully to your inner strength and wisdom.

  • Prepared for Postpartum Recovery & Restoration

    Decrease your chances for postpartum depression with practices during pregnancy that boost self-care. Establish a supportive network at home that will truly help you transition into motherhood. Put ancient Ayurvedic practices to work in practical ways so you can restore your energy and physical body holistically postpartum.

Course curriculum

    1. Welcome! (7 min 28 sec)

    2. What to Expect & Prepare to Succeed (23 min 26 sec)

    3. Prep Week Checklist

    1. 2.1 Introduction (1:39)

    2. 2.2 Yoga as a time-tested method (4:38)

    3. 2.3 Preparing for Birth Your Way (4:43)

    4. 2.4 How Do You Know? (3:28)

    5. 2.5 On the Mat: Discovering the Chakras and Aligning your Body and Energy

    6. 2.6 Off the Mat: Writing Your Desire

    7. 2.7 Week 2 Affirmations

    1. 3.1 The Root Chakra--Laying the Foundation with a Home Practice (7.5 minutes)

    2. 3.1.1 The Root Chakra At a Glance (PDF)

    3. 3.2 On the Mat: 15-minute Grounding Sequence - Intro (4.5 minutes)

    4. 3.3 On the Mat: 15-minute Grounding Sequence (with Downloadable PDF)

    5. 3.4 Off the Mat: Fun Ways to Get Grounded During Pregnancy

    6. 3.5 Checklist: The ​10 Keys to Getting Started With--And Sustaining--A Home Yoga Practice

    7. 3.6 Week 3 Affirmations

    8. 3.7 End Of Week Reflection

    1. 4.1 The Sacral Chakra--Releasing Fears and Opening to Pleasure

    2. 4.1.1 The Sacral Chakra At a Glance (PDF)

    3. 4.2 On the Mat: 15-minute Gentle Yoga Practice

    4. Off the Mat: :Eliminating Energetic "Clutter" and Opening to Receive

    5. Week 4 Affirmations

    6. End of Week Reflection

    1. 5.1 Solar Plexus Chakra: Getting the Birth You Want

    2. 5.1.1 The Solar Plexus Chakra At a Glance

    3. 5.2 On the Mat: 15-minute Awakening Sequence

    4. 5.3 Off the Mat: Fact-Finding For Your Birth

    5. 5.4 Off the Mat (Bonus): Mandalas for Your Sacred Passage into Motherhood

    6. 5.5 Week 5 Affirmations

    7. 5.6 End of Week Reflection

    1. 6.1 The Heart Chakra: Birthing From Love

    2. 6.2.1 On the Mat: 19-minute Heart-opening Sequence

    3. 6.2.2 On the Mat: (Pranayama) Guided Breath Practices for Pregnancy and Birth (9 minute Audio)

    4. 6.3 Off the Mat: Extreme Self-Care for Pregnancy (and Postpartum)

    5. 6.4 Week 6: Affirmations for Pregnancy and Birth - Audio Recording (6 min)

    6. 6.5 End of Week Reflection

About this course

  • $497.00

Make your pregnancy and birth vision a reality.

Overcome fears and anxieties. Prepare your mind, body, emotions and energy for your best birth.

What's Included

You only need one to two hours each week for listening, practicing and completing the assignments. As you progress through the material, you will feel your confidence grow naturally and wholly.

  • Teachings and talks that blend the wisdom of ancient yoga tradition with important modern pregnancy and birth knowledge

  • A set of 15-minute "on the mat" yoga practice to embody the lesson

  • Multiple 7- to 10-minute guided breathing, meditation, visualization, and hypnobirthing audios to help you anchor in positive mind, body, and energy connections

  • A set of "off the mat" activities or actions to activate the teachings in your life and birth.

  • A new set of affirmations on the weekly theme to inspire your positive mindset

What Others Have to Say

I wanted to let you know our baby boy was born this Monday morning at 7:48am!!! He was 41 weeks and a day when he arrived and I was able to have him VBAC with my doctor helping me during the pushing part on Monday morning. It was great, I felt like I was in control the whole time and I have to thank you, the program and the amount of information and education on the whole process!!! Laboring is a much more complex, personal and out-of-body experience than people really provide context on, and I feel so excited and happy to have spent the time learning and getting up to speed on the process, so much different out one from my first pregnancy :) Thank you for your guidance, the program, and giving me some context to go further with my practice--I do feel the course study, the yoga and chakra practices, the many park walks and meditation, the additional study on belly dancing for birth and the Ina Gaskin book were really essential to give me the confidence and optimism to try my hardest. -- Marinela


This was my third pregnancy and I was hoping to have a more positive birth experience compared to my first two deliveries.  I was feeling anxious about how this delivery would go and I wanted to be more prepared to have a calm birth. 

One of my primary concerns was pain management during labor.  Nicole and the course taught me a few techniques that I was able to use during labor help manage my pain and feel more in control.  

I had practiced yoga and taken a calm birth course for my first two pregnancies and both times I was very calm and composed during the initial labor.  However, when it came time for the actual pushing, everything I learned sort of went out the window and I felt like I just couldn't do it.  In the end, I tried to block out my birth experiences from the first 2 times after they were over.  Part of me thought that this time would be no different even though I was taking the course. This course was different because I felt like I was training for birth.  Instead of just hoping for the best, I actually trained my mind and body to prepare for birth. 

In my experience, most expecting mothers don't really prepare for birth because either they don't think it is necessary or they don't have time.  However, this course has taught me the importance of how to prioritize yourself and take the time to truly turn inwards during pregnancy, birth and post-partum. I highly recommend it! -Shona


I had my son last Friday at 11:42 am! I was able to achieve the birth I wanted and had him vaginally without an epidural!  As you know in the 39th week of pregnancy I was considering changing obgyn's because I felt uneasy about my doctors'. I ended up switching on Wednesday after meeting the new doctor and feeling more comfortable and went into labor on Friday! I just wanted to let you know that if it wasn't for your course and support I don't know if I would have switched doctors despite feeling uncomfortable with my first doctor. Your support really made me take initiative and not accept the lack of attention from the doctor's office. Also the yoga breathing definitely got me through the contractions and visualizing the delivery over and over again. -- Michelle


There are very few people in life who can inspire us and I am proud to say that I had you as my friend/mentor and my yoga guru during the most difficult phase of my life. Many, many thanks. --Sushma

Get Started Now

Gain access to knowledge and practices that will help you create the beautiful, empowered birth (and smooth transition to motherhood) you desire.

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100% Satisfaction Money-back Guarantee

Every mother who has completed this course has received different insights and value from it, which is beautiful to see. While completing this or any course on birth does not guarantee your birth will go a certain way, I am confident that if you complete all of the practices in this course, you will receive insights and information that are new and valuable to you, and that it will spark experiences that will support you on your journey. If you begin the program and are not satisfied for any reason within the first 3 days, I will refund 100% of your purchase price.
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