Confident about moving your body.
Knowing that the exercises you're doing are safe for you and your baby AND preparing you for an easier, shorter birth--yes, that's totally possible with consistent practice!
Connected to (and accepting of) the rapid changes in your body.
Going from nervous and anxious to relaxed and grounded in your body as it changes with your growing baby.
Active through all stages of pregnancy--on your schedule.
Staying active on your own schedule, able to work through typical pregnancy aches and pains like SI joint pain, pubic symphysis pain, back pain and more when they arise.
Your OB has recommended prenatal yoga but you're just not sure what you can and can’t do during pregnancy, and don't want to hurt the baby.
You're anxious about labor and have no idea how you'll cope with the pain, how you'll manage your energy during labor, and you're feeling nervous about your recovery too.
You have nagging hip, lower back, or sciatic pain that won't quit and you just want to have a minute of relief.
You've heard about the benefits of prenatal yoga, but the classes in your town don't fit into your schedule, or there's no prenatal yoga anywhere near you.
You're worried about taking anxiety / ADHD meds during pregnancy and looking for alternative options to help you feel calm and clear-headed through pregnancy.
You're feeling detached, overwhelmed or shocked by the changes in your body and want to feel more connected.
After four pregnancies of our own and teaching over 300 expectant mamas, we understand better than anyone that starting or keeping up with an exercise routine can be really challenging, especially when you're pregnant.
And you certainly want to do exercise that makes you feel better, not worse.
"I had LOTS of aches and pains during my first pregnancy and my body CRAVED movement. But with my busy schedule, I just couldn't get to prenatal classes. So I rolled out my mat at home and I'm not kidding when I say - it saved me.
It was the first time in my life that I genuinely sustained a daily practice at home because I was still able to show up on those days when I was in pain or had no energy, without the drama of finding a class or making a certain schedule work. I could do yoga on my own time." -Nicole
"Just minutes after I had my first son, still in the delivery room and heart still racing from pushing, my OB asked me “Do you do yoga?”
It was such a random question to ask a woman who just gave birth. I told him yes, I do, to which he said, “I thought so! The yoga ladies are so strong.” I had to laugh, but I felt stronger than I ever have in my life.
And I learned there is so much more to yoga than just the physical practice." -Kendra
Yoga awakens all the important aspects we need as women to productively and consciously give birth to a baby – physical asana practice, meditation, breath work and attention to the present moment and trust in ourselves.
"[The Devoted Mama's] course and guidance has changed my life, and absolutely changed the birthing experience for both myself and my soon-to-be-born son. I know without a doubt that regardless of external circumstances, the behaviour of others, or the system I am birthing in, that I am completely in control of the outcomes of my birthing experience."
- Crystal, Italy
Six 10 - 30 minute guided prenatal yoga videos, to take you through routines for when you're feeling ready for an active flow, in need of some rest-inducing stretching, or looking for specific pain relief.
Five 5-10 minute downloadable meditations, visualizations and breathing practices for calming anxiety, preparing for birth, and boosting your mindset.
An in-course discussion group where you can ask Nicole and Kendra questions and connect with other mothers who are taking the classes with you.
Lifetime access to the course. Buy it once and you can access it for this pregnancy, and future pregnancies too! Plus, you'll get access to all upgrades and new content as we add new classes. (And we're adding a LOT more classes and corrective exercise work very soon!)
You want to feel strong during pregnancy and be 100% certain that the exercise you’re doing is safe for you and the baby.
You want to keep exercising when and where it works with your schedule, but you can't find the right prenatal class (or time to go).
You’re dealing with anxiety and are looking for natural alternatives to medication while you're pregnant.
You wish you had a go-to resource for dealing with the pelvic / low back pain that flares up on the regular at 11pm, right when you're trying to fall asleep and you just. want. relief.
PICK the routine that fits your energy level, trimester or source of pain.
DO the same routine every day or skip around to what works best for you in the moment.
ADD in a meditation on the days you need focus + calm.
LEARN how to trust your body and feel more confident as you head toward birth.
Trimester-specific practices that will stretch you out and strengthen you in the right places without depleting your energy.
To stay connected to your core and pelvic floor during pregnancy so you have an easier, faster and more complete recovery postpartum.
To train your muscles for the stamina you need for a successful birth.
"Nicole is awesome and her classes are renewing. I made myself [practice] when I was exhausted and I always felt better."
- Natalie, New Jersey
"The material was a great addition to my "birth tool box". It was convenient for me, as I can access it as many times as I'd like at any time of day. Having guided meditation took away the excuses of not being able to set aside time to practice and prepare for birth.
It will be the most peaceful part of your pregnancy. I look back so gratefully at the bonding moments Nicole provided to us as expectant mamas."
- Julie, New Jersey
Do I have to practice every day?
"Practice" can mean a lot of things. In pregnancy, your practice is anything that helps you connect your brain, breath and body at the same time. Ideally you can practice every day, and it could be a full movement practice, focused breathing, listening to a meditation or even just relaxing mindfully over a bolster.
Is it OK to start yoga during pregnancy if I've never done yoga before?
As with any exercise, it's a good idea to listen to your doctor's advice on what's appropriate for you. That said, yoga truly is for every body, and the pregnant body benefits immensely from the combination of breathing and the right postures. Even if you have no prior experience with yoga, you will find the practices in this course accessible at any stage of pregnancy and for any fitness level.
At what week should I start practicing yoga? (Is 6w / 12w / 14w too early to practice?)
You can start practicing (with your doctor's agreement) as soon as you feel ready. Fatigue and morning sickness are common in the first few weeks, so listen to your body to know when to begin. In some cases, yoga can help alleviate fatigue and nausea. Once you find out you are pregnant, it's best to avoid hot yoga and strenuous practices that are beyond your normal practice. Accessing the Devoted Mamas Prenatal Yoga practices early in your pregnancy will teach you the building blocks you need for a safe, comfortable and active pregnancy from the beginning.
How long are the practices?
The practices are anywhere from 10 - 30 minutes long. Just enough to get you moving to feel like you've done something good, but not so long they wear you out. :)
Where can I access my classes?
Classes can be accessed online from your desktop, mobile phone or tablet, day or night!
Got other questions?
Send us a DM on Instagram @devotedmamas or email us at firstname.lastname@example.org!