Why The Yogi Fam Is the Best Place to Practice Online Yoga

Are you ready to connect with your body, mind, and baby in a whole new way? Whether you’re expecting, a new mum, or simply looking to incorporate mindfulness into your parenting journey, The Yogi Fam is the perfect place for you to practice yoga online. Here’s why!

1. Yoga Tailored for Mums and Mums-to-Be

At The Yogi Fam, we specialise in pregnancy and postnatal yoga—so you can be sure that every class is designed with YOU in mind. Our instructors know exactly what your body needs during these special phases of life. From calming breathwork to strengthening poses, we focus on empowering you to move with confidence and ease.

Our focus:
✔️ Pregnancy-safe movements
✔️ Postnatal recovery and strength
✔️ Gentle, restorative sessions

2. Accessible Anytime, Anywhere

Life as a mum can be chaotic. Between school runs, meal prep, and endless laundry, finding time to head to a studio can feel impossible. That’s why we’ve created an on-demand library filled with over 30 classes that you can access whenever you need a moment of peace, stretching, or self-care.

All you need is a mat (and maybe a cup of tea!) to get started. You can practice yoga from the comfort of your home—whether that’s in your living room, bedroom, or even your garden. With our weekly live classes, you’ll feel supported and connected to a community, no matter where you are.

3. A Supportive Community of Like-Minded Mums

The Yogi Fam isn’t just a place for yoga—it’s a community! We know how important it is to feel supported during your pregnancy and beyond, and our private community gives you the space to share, ask questions, and connect with other mums who get it.

Whether you’re looking for advice on a pose, sharing a win from your pregnancy journey, or simply need to chat, we’ve got your back.

What makes our community special:
💬 Encouraging, uplifting environment
💬 Support from experienced yoga instructors
💬 An inclusive space for all mums and mums-to-be

4. A Personalised Approach to Your Practice

We believe in meeting you where you are. Whether you’re new to yoga or have years of experience, we offer a range of options to suit all fitness levels. Our instructors & Harriet offer modifications and progressions to ensure that every session is accessible, comfortable, and safe.

At The Yogi Fam, you won’t be just another face in the crowd—you’ll get personal attention in every class. Our instructors are dedicated to ensuring that you get the most out of your practice, whether it’s through live classes, one-on-one advice, or helpful tips shared in our community.

5. Focus on Mental & Physical Wellbeing

Yoga isn’t just about stretching; it’s about finding balance in both your body and mind. We’ve woven mindfulness, breathwork, and meditation into every session so that you can truly connect with your body and find a sense of calm. These practices help reduce stress, improve sleep, and support emotional wellbeing—important for both pregnancy and motherhood.

6. Affordable Membership Options

We understand that mums need to prioritise their time and budget. That’s why we offer affordable membership options that give you access to both live classes and an extensive library of on-demand content. You don’t have to break the bank to get high-quality yoga sessions tailored to your needs.

7. Created by Mums, for Mums

The Yogi Fam was created by a mum who knows exactly what it’s like to juggle pregnancy, parenting, and personal wellbeing. Harriet, our founder, has lived the experience and knows how vital it is to find time for yourself—and that’s exactly why she built this space. At The Yogi Fam, we don’t just teach yoga; we’re mums who truly understand the journey.

Ready to Join The Yogi Fam?

If you’re looking for a place where you can grow stronger, find balance, and feel supported, The Yogi Fam is here for you. Join us today and discover how yoga can be your ultimate ally during pregnancy and beyond. With our live classes, on-demand library, and community support, you’ll have everything you need to feel your best!

💛 Sign up today and start your journey with us!

Active Birth: Moving Through Labour with Confidence

Gone are the days of lying flat on your back in labour just because it’s how it’s always been done. More and more women are choosing active birth—a way of birthing that encourages movement, instinct, and gravity to help labour progress naturally.

If you’re wondering:
✅ What is an active birth?
✅ How does movement help during labour?
✅ Which positions are best for birth?
✅ How can yoga prepare me for an active birth?

Then this post is for you! Let’s dive in.

What Is an Active Birth?

An active birth means using movement, gravity, and instinct to support your labour, rather than lying in a passive position. This can include:
🔹 Standing, swaying, or walking
🔹 Rocking on a birth ball
🔹 Using a squat or lunge position
🔹 Kneeling or being on all fours
🔹 Changing positions as your body needs

The goal? To work with your body, not against it, making labour more efficient and comfortable.

Why Movement Matters in Labour

Labour isn’t something that just happens to you—you’re an active participant! Moving through contractions helps:

💪 Ease pain naturally – Positions like swaying or squatting help reduce discomfort.
🌍 Use gravity – Being upright encourages your baby to move down the birth canal.
🚀 Speed things up – Staying mobile can help contractions stay strong and effective.
💆‍♀️ Reduce stress – Moving instinctively helps you feel more in control.

💡 Think of labour like a dance—your body and baby are working together, and movement makes it smoother!

Best Positions for an Active Birth

Different positions work for different stages of labour. Here are some yoga-inspired positions that can support your birth:

1️⃣ Standing & Swaying

Great for early labour—letting gravity help baby descend while gently rocking through contractions.

👉 How to do it:

• Stand with feet hip-width apart.

• Hold onto a chair, wall, or partner for support.

• Sway your hips side to side or in circles.

✨ Best for: Staying comfortable in early labour

2️⃣ Squatting

Opens the pelvis, creating more space for baby to move down.

👉 How to do it:

• Stand with feet slightly wider than hip-width.

• Lower into a deep squat, keeping heels down if possible.

• Use a birth ball, chair, or partner for support.

✨ Best for: Helping baby descend during active labour

3️⃣ Hands & Knees / All Fours

Relieves pressure on the lower back and encourages baby into the best position.

👉 How to do it:

• Kneel on a yoga mat or soft surface.

• Lean forward onto your hands or rest on a birth ball.

• Rock your hips or do gentle pelvic tilts.

✨ Best for: Easing back pain & encouraging optimal fetal positioning

4️⃣ Side-Lying Rest Position

Perfect for moments of rest while keeping the pelvis open.

👉 How to do it:

• Lie on your side with a pillow between your knees.

• Keep your top knee bent and supported.

• Focus on slow, deep breathing.

✨ Best for: Resting without slowing down labour

How Yoga Prepares You for an Active Birth

Pregnancy yoga is one of the best ways to prepare for an active birth because it helps you:

🧘‍♀️ Build strength – Strong legs and core muscles help you hold different labour positions.
🧘‍♀️ Increase flexibility – Hip-opening poses make squatting and movement easier.
🧘‍♀️ Practise breathwork – Learning how to breathe through discomfort is a game-changer.
🧘‍♀️ Tune into your body – Yoga teaches you to listen to your body’s instincts—just like you will in labour!

💡 Tip: If a position feels good in pregnancy, it will likely feel good in labour too!

Final Thoughts: Trust Your Body & Stay Active

Active birth isn’t about following a strict plan—it’s about trusting your body, listening to what feels good, and moving in ways that help labour progress.

✨ Your body was made for this. Movement, breath, and instinct will guide you through.

💬 Have you thought about trying an active birth? Let’s chat in the comments!

📌 Want pregnancy yoga classes that prepare you for an active birth? Explore our Yogi Fam Membership for expert-led sessions!

Birth Preparation: How Yoga Can Help You Feel Strong, Calm & Ready

Preparing for birth can feel exciting, overwhelming, and a little nerve-wracking all at once. Whether it's your first baby or your third, every labour is different, and there’s no way to predict exactly how it will go. But one thing is certain—your mindset, movement, and breath can make all the difference.

That’s where pregnancy yoga comes in. More than just stretching, yoga is a powerful tool for preparing your body and mind for birth, helping you feel strong, calm, and ready for whatever comes your way.

In this post, we’ll explore how yoga can:
✅ Build strength & endurance for labour
✅ Improve flexibility & reduce discomfort
✅ Teach essential breathing techniques
✅ Help you stay calm & present
✅ Support optimal baby positioning

Let’s dive in!

1️⃣ Strength & Stamina: Preparing Your Body for Labour

Labour is called labour for a reason—it’s hard work! You’ll need strength, endurance, and stability to support your body through contractions, movement, and pushing.

How Yoga Helps:

🧘‍♀️ Squats & lunges build leg strength for upright birthing positions.
🧘‍♀️ Hip-opening poses (like Butterfly Pose) help prepare the pelvis.
🧘‍♀️ Pelvic tilts & cat-cow ease lower back pain and strengthen core muscles.

💡 Tip: Practising these movements in pregnancy makes them feel natural in labour!

2️⃣ Flexibility & Mobility: Helping Your Baby Move Into Position

The more open and mobile your pelvis is, the easier it is for your baby to move into the optimal position for birth.

How Yoga Helps:

🧘‍♀️ Deep squats (Malasana) gently open the hips.
🧘‍♀️ Side lunges create space in the pelvis.
🧘‍♀️ Gentle twists encourage baby to settle into the best position.

💡 Tip: Avoid deep backbends or anything that strains the abdomen in later pregnancy.

3️⃣ Breathwork: Your Secret Weapon for Contractions

If there’s one thing you take from yoga into labour, let it be the breath. Conscious breathing helps you stay calm, reduce tension, and ride the waves of contractions.

Best Breathing Techniques for Labour:

🌬️ Golden Thread Breath – Inhale through the nose, exhale slowly through pursed lips. (Great for staying relaxed!)
🌬️ Ujjayi Breath – Gentle ocean-like breath to keep focus and control. (Perfect for managing contractions!)
🌬️ Breath Awareness – Simply noticing and slowing your breath can ease stress. (Useful for early labour!)

💡 Tip: Practise these in pregnancy so they feel natural when you need them!

4️⃣ Mindset & Relaxation: Trusting Your Body & Letting Go of Fear

Birth isn’t just physical—it’s mental and emotional too. Fear and tension can make contractions feel more intense, while relaxation helps labour progress smoothly.

How Yoga Helps:

✨ Guided meditation & visualisation can help you mentally prepare.
✨ Savasana & deep relaxation train your body to release tension.
✨ Affirmations & mindfulness reframe birth as an empowering experience.

💡 *Tip: Try repeating affirmations like, “My body knows how to birth my baby.”

5️⃣ Positions for Labour: Moving Through Contractions with Ease

One of the best things about pregnancy yoga is that it teaches you how to move instinctively—a skill that’s invaluable during labour.

Best Yoga-Inspired Labour Positions:

✅ All fours / hands & knees – Eases back pain and encourages baby into the right position.
✅ Squatting – Opens the pelvis and uses gravity to help baby descend.
✅ Standing or swaying – Helps contractions feel more manageable.
✅ Side-lying – Great for resting while keeping the pelvis open.

💡 Tip: Find positions that feel good now—they’ll likely feel good in labour too!

Final Thoughts: Yoga as Your Birth Preparation Superpower

Yoga isn’t about having a perfect birth—it’s about feeling calm, strong, and ready for whatever comes. By moving, breathing, and connecting with your body throughout pregnancy, you’re building trust in yourself and your ability to birth your baby.

💬 Have you been using yoga to prepare for birth? Let’s chat in the comments!

📌 Want expert-led pregnancy yoga and birth prep classes? Explore our on-demand library inside The Yogi Fam Membership.

The Ultimate Guide to Yoga Props for Pregnancy

Pregnancy is a beautiful yet challenging journey, and as your body changes, so should your yoga practice. Using yoga props can enhance comfort, improve alignment, and support you safely through each trimester. Whether you’re a beginner or an experienced yogi, props can help make pregnancy yoga more accessible and enjoyable.

Let’s explore the best yoga props for pregnancy and how to use them effectively.

Why Use Yoga Props During Pregnancy?

Your body is constantly evolving during pregnancy—your centre of gravity shifts, your ligaments loosen, and certain poses become more challenging. Props help by:
✔️ Providing stability & support
✔️ Reducing strain on joints & muscles
✔️ Allowing for deeper relaxation
✔️ Helping you modify poses as your bump grows

Must-Have Yoga Props for Pregnancy

1️⃣ Yoga Bolster – The Ultimate Comfort Tool

💛 How to Use It:

• Place it under your back for gentle heart-opening stretches.

• Use it for supported side-lying Savasana (since lying flat on your back isn’t recommended in later pregnancy).

• Sit on it for hip-opening poses to relieve pelvic tension.

💡 Tip: A firm pillow or folded blanket works too!

2️⃣ Yoga Blocks – Extra Height & Support

💛 How to Use Them:

• Place under your hands in lunges or forward folds to avoid overstretching.

• Sit on a block in seated poses to lift your hips and relieve pressure on your lower back.

• Use as support under your sacrum in gentle backbends.

💡 Tip: If you don’t have yoga blocks, try using thick books!

3️⃣ Yoga Strap – Better Stretching Without Overstretching

💛 How to Use It:

• Loop around your feet in seated forward folds for a gentler stretch.

• Use in shoulder stretches to release tension.

• Support your legs in Restorative Yoga poses like Reclined Butterfly.

💡 Tip: A dressing gown belt works just as well!

4️⃣ A Sturdy Chair – The Ultimate Support for Balance

💛 How to Use It:

• Hold onto it for balance in standing poses (hello, third-trimester wobbles!).

• Sit on it for a gentle seated flow if floor work becomes uncomfortable.

• Use it for supported squats to build strength for labour.

💡 Tip: Kitchen chairs work, just make sure they’re sturdy!

5️⃣ A Wall – The Most Underrated Yoga Prop

💛 How to Use It:

• Stand near a wall in Warrior poses to feel more stable.

• Use it for supported squats to prepare for labour.

• Rest against it in Legs Up the Wall pose to ease swollen feet.

💡 Tip: This is one of the best free yoga props you’ll ever use!

Bringing It All Together: A Simple Pregnancy Yoga Flow with Props

Here’s a quick 10-minute sequence using props for extra comfort:

🧘‍♀️ Seated Forward Fold with a Strap (hamstring & lower back relief)
🧘‍♀️ Butterfly Pose with Blocks Under Knees (hip opening without strain)
🧘‍♀️ Gentle Lunge with Hands on Blocks (stretch without pressure)
🧘‍♀️ Supported Side-Lying Savasana on a Bolster (deep relaxation)

Taking just a few minutes each day to practice yoga with props can make all the difference in your pregnancy journey.

Final Thoughts: Your Pregnancy Yoga Toolbox

Yoga props aren’t just for beginners—they’re a game-changer for pregnancy yoga! Whether it’s a bolster for relaxation, a block for stability, or a chair for balance, using the right support can help you move with ease, breathe more deeply, and feel truly nurtured.

💬 Have you used yoga props in pregnancy? Which one is your favourite? Let’s chat in the comments!

📌 Want more pregnancy yoga tips? Explore our full library of on-demand classes inside The Yogi Fam Membership.

Why Start Pregnancy Yoga?

Pregnancy is a time of incredible transformation—physically, emotionally, and mentally. As your body adapts to nurture new life, finding ways to stay strong, balanced, and relaxed becomes essential. One of the best ways to support your pregnancy journey is through pregnancy yoga. But why start pregnancy yoga, and how can it benefit you and your baby? Let’s explore!

1. Strengthens and Supports Your Changing Body

Your body goes through significant changes during pregnancy, including weight gain, shifts in posture, and increased pressure on your joints. Pregnancy yoga helps to:

• Build strength in key areas like the pelvic floor, back, and legs

• Improve posture and alignment to prevent discomfort

• Reduce aches and pains, particularly in the lower back and hips

2. Reduces Stress and Anxiety

Pregnancy can bring up a mix of emotions, from excitement to worry. Yoga provides a calming and grounding space to connect with your body and baby. Through mindful breathing and movement, pregnancy yoga:

• Lowers cortisol levels (the stress hormone)

• Increases endorphins (the feel-good hormone)

• Promotes better sleep and relaxation

3. Prepares You for Labour and Birth

Many women start pregnancy yoga as part of their birth preparation. Yoga helps you to:

• Strengthen your pelvic floor for a smoother labour and recovery

• Learn breathing techniques to manage contractions

• Increase flexibility in the hips and pelvis, aiding in birth positioning

4. Encourages a Deeper Bond with Your Baby

Pregnancy yoga creates a moment of stillness where you can tune in to your baby’s movements and your own intuition. This deepens your connection and helps you feel more in tune with your pregnancy journey.

5. Builds a Supportive Community

Joining a pregnancy yoga class introduces you to other expectant mums who understand what you're going through. It’s an opportunity to:

• Share experiences and advice

• Feel supported and encouraged

• Make friends for your motherhood journey

6. Boosts Circulation and Reduces Swelling

Gentle movement in pregnancy yoga supports blood flow and circulation, reducing common pregnancy discomforts such as:

• Swollen ankles and feet

• Leg cramps

• Varicose veins

7. Helps with Postpartum Recovery

The benefits of pregnancy yoga extend beyond birth. Stronger core muscles, a toned pelvic floor, and mindful breathing can all help with:

• A faster postpartum recovery

• Managing postpartum stress and anxiety

• Easing back into movement safely

When Should You Start Pregnancy Yoga?

You can start pregnancy yoga at any stage, but many women begin in the second trimester when morning sickness has eased. Always check with your healthcare provider before beginning any new exercise routine.

Join The Yogi Fam’s Pregnancy Yoga Classes

At The Yogi Fam, we offer on-demand and live pregnancy yoga classes designed to support you at every stage of your journey. Whether you want to ease aches and pains, prepare for birth, or simply take a moment to connect with your baby, we’re here for you.

🌿 Try your first class today! Click [here] to get started.

Starting pregnancy yoga is one of the best things you can do for yourself and your baby. It’s not just about movement—it’s about strength, connection, and self-care. Have you tried pregnancy yoga? Let us know your experience in the comments!

5 Simple Ways to Incorporate Yoga into Your Pregnancy Journey

Pregnancy is a time of major change, both physically and emotionally. As a mama-to-be, it’s easy to feel overwhelmed by the constant shifts happening in your body and mind. But what if you could use yoga to help you navigate these changes with a sense of calm, strength, and connection?

At The Yogi Fam, we believe in making pregnancy a peaceful, mindful journey by embracing yoga and mindfulness techniques that support both you and your growing baby. Whether you’re brand new to yoga or already have a regular practice, these simple yet powerful practices can help bring balance and tranquility to your pregnancy experience.

Here are five easy ways to incorporate yoga into your daily routine that can make a world of difference for you and your baby.

1. Start Your Day with a Gentle Stretch

Mornings during pregnancy can be tough, especially when you're dealing with morning sickness, back pain, or fatigue. A short yoga session first thing in the morning can work wonders to set a positive tone for your day. Try gentle stretches like seated forward folds, cat-cow stretches, or side stretches to help ease any tension in your body. Focus on your breath as you move slowly, allowing yourself to connect with your body and start the day with a sense of peace.

2. Use Breathing Techniques to Calm Your Mind

Breathing is a powerful tool, especially when it comes to managing the ups and downs of pregnancy. Yoga teaches us that our breath is our anchor, helping us stay calm and centered during stressful moments. Try deep belly breathing or pranayama (yogic breathwork) to quiet your mind, reduce anxiety, and improve circulation. Taking just a few minutes to focus on your breath can help you feel grounded and ready to face whatever the day brings.

3. Practice Gentle Movement for Physical Relief

As your baby grows, your body goes through lots of changes, which can lead to aches, pains, and tightness. Yoga offers a variety of poses that can help alleviate discomfort in areas like the lower back, hips, and shoulders. A few poses to try are:

• Child’s Pose: Great for stretching the back and hips, while also providing a sense of comfort and relaxation.

• Cat-Cow Pose: Helps to release tension in the spine and improve posture.

• Reclining Bound Angle Pose: Opens up the hips and gently stretches the groin, offering relief from the weight of pregnancy.

These gentle movements not only help relieve physical discomfort but also help you stay connected to your body as it changes.

4. Create a Calm Space with Mindful Meditation

Pregnancy can come with its emotional highs and lows. Meditation is a great way to bring mindfulness into your daily routine and cultivate a sense of inner peace. Set aside a few minutes each day to sit comfortably, close your eyes, and focus on your breath. If you find it difficult to sit still, try guided meditation sessions, which can help you feel more connected to your body and calm your racing thoughts.

At The Yogi Fam, we offer meditation practices designed to support you through your pregnancy, helping you feel balanced and centered.

5. Join a Supportive Community for Guidance and Connection

Pregnancy can sometimes feel isolating, but the good news is you don’t have to do it alone. One of the best ways to stay motivated and encouraged during your pregnancy is to join a community of like-minded women. At The Yogi Fam, we offer weekly live classes and an on-demand library of yoga and mindfulness content that is specifically designed for expecting mothers. Not only will you benefit from the physical practice of yoga, but you’ll also gain access to a community of mamas who are on the same journey.

Yoga for a Peaceful Pregnancy Journey

Pregnancy is one of the most exciting and transformative times of your life, but it doesn’t have to be overwhelming. By incorporating yoga, mindfulness, and breathwork into your daily routine, you can create a peaceful, supportive environment for both you and your baby. Whether it’s a few gentle stretches in the morning or a deep breath during a stressful moment, these small practices can help you navigate the ups and downs of pregnancy with calm and strength.

Join us at The Yogi Fam and discover how yoga can support you on this beautiful journey. With live classes, on-demand content, and a supportive community, we’ve got everything you need to bring mindfulness into your pregnancy, every step of the way.

The Power of Breath work and Meditation During Pregnancy

Pregnancy is a beautiful journey, but it can also come with moments of stress, anxiety, and physical discomfort. During this transformative time, it's essential to find ways to nurture your mind, body, and soul. One of the most powerful tools you have during pregnancy is breath work and meditation. These mindfulness practices can help you feel more grounded, reduce stress, and prepare for the challenges of childbirth with calm and clarity.

At The Yogi Fam, we believe in the power of breath and stillness to support you through your pregnancy. In this blog post, we’ll explore the benefits of breathwork and meditation during pregnancy and share some simple practices you can incorporate into your daily routine to cultivate peace, balance, and mindfulness.

The Benefits of Breath work During Pregnancy

Breath work, the practice of conscious breathing, is one of the simplest and most effective ways to reduce stress and stay calm during pregnancy. When practiced mindfully, it can have numerous benefits for both you and your growing baby.

1. Reduces Stress and Anxiety
   Pregnancy can bring about a whirlwind of emotions. From excitement to worry, it’s easy to feel overwhelmed. Breathwork activates the parasympathetic nervous system, which helps calm the body’s stress response. Deep breathing exercises encourage your body to relax, reducing feelings of anxiety and promoting a sense of peace.

2. Improves Oxygen Flow to Your Baby
   Breathing deeply allows more oxygen to flow through your body, which in turn benefits your baby. Oxygen is essential for both your health and the development of your baby, so incorporating deep breathing into your routine can help ensure both of you are getting the vital nourishment you need.

3. Relieves Physical Tension
   As your body changes, you may experience physical discomfort such as tight muscles, tension in your shoulders or back, and even shortness of breath. Deep breathing helps release physical tension and improves circulation, providing relief from aches and pains.

4. Prepares You for Labour
   Breathwork is an excellent way to prepare your body for the challenges of labour. During contractions, breathing deeply and slowly can help you stay focused and relaxed. Practicing different breathing techniques, such as deep belly breathing or slow-paced breathing, can help you feel more in control and less fearful when the time comes for delivery.

The Benefits of Meditation During Pregnancy

Meditation is another powerful practice that can support your mental and emotional well-being throughout pregnancy. Taking time each day to quiet your mind, centre yourself, and connect with your body can help you feel more balanced and less overwhelmed.

1. Calms the Mind and Reduces Anxiety
   Pregnancy can bring with it a lot of mental chatter. Meditation helps quiet the mind and allows you to focus on the present moment. By practising mindfulness, you can reduce feelings of anxiety, worry, or fear that may arise during pregnancy, helping you to stay calm and centred.

2. Enhances Emotional Well-Being
   Pregnancy can be an emotional rollercoaster, with mood swings and fluctuating emotions. Meditation allows you to tune in to your emotions without judgment. It helps cultivate a sense of acceptance and self-compassion, which is important for navigating the ups and downs of pregnancy.

3. Improves Sleep Quality
   Struggling with sleep during pregnancy is common, and meditation can help with that. By incorporating relaxation techniques and visualisation into your meditation practice, you can ease your mind and prepare for restful sleep. Studies have shown that regular meditation can improve sleep quality by promoting relaxation and reducing stress.

4. Fosters a Deeper Connection with Your Baby
   Meditation offers a wonderful opportunity to connect with your growing baby. Guided meditation and visualisation practices can help you bond with your baby before birth, allowing you to experience moments of calm together. It’s a beautiful way to nurture your relationship with your little one from the inside out.

Simple Breathwork and Meditation Practices for Pregnancy

Here are a few simple practices to get you started with breathwork and meditation during pregnancy:

1. Deep Belly Breathing
   Sit or lie down comfortably. Place one hand on your belly and the other on your chest. Inhale deeply through your nose, allowing your belly to rise as you fill your lungs with air. Exhale slowly through your mouth, releasing any tension. Focus on the rise and fall of your belly with each breath, and continue for 5-10 minutes. This simple practice helps relax your nervous system and promotes deep relaxation.

2. 4-7-8 Breathing
   This technique helps calm the mind and reduce stress. Inhale through your nose for a count of 4, hold your breath for a count of 7, and then exhale slowly through your mouth for a count of 8. Repeat this cycle 4-6 times to reduce anxiety and promote relaxation.

3. Guided Meditation
   Find a quiet space where you can sit or lie comfortably. Close your eyes and take a few deep breaths to relax. You can either follow a guided meditation (available on YouTube or through apps like Calm or Headspace) or simply focus on being present, paying attention to the sensations in your body. Let go of any racing thoughts and allow yourself to feel completely at ease for 10-15 minutes.

4. Body Scan Meditation
   Lie down or sit comfortably. Close your eyes and take a few deep breaths to centre yourself. Starting at your toes, slowly move your awareness up through your body, noticing any tension or discomfort. Breathe into each area of tension, allowing it to soften and release. This practice helps you connect with your body and bring awareness to areas that may need extra care.

Why Choose The Yogi Fam for Breath work and Meditation

At The Yogi Fam, we believe that pregnancy is a sacred time, and nurturing both your mind and body through breath work and meditation can help you feel empowered and at peace. We offer live classes, on-demand videos, and a supportive community to guide you through your pregnancy journey. Whether you’re looking for relaxation, emotional support, or labour preparation, our classes are designed to nurture both you and your growing baby.

Join Us Today

If you're ready to embrace breath work and meditation as part of your pregnancy journey, join The Yogi Fam today. Let us help you stay calm, focused, and empowered as you prepare for the arrival of your little one.

Embracing an Active Birth: How Yoga Can Support Your Empowering Birth Experience

An active birth is all about using movement, position, and breath to support the natural progression of labour. It’s a more holistic and empowering approach to childbirth that focuses on being in control of your body and your experience. At The Yogi Fam, we believe that yoga is a powerful tool to help prepare your body and mind for an active birth, allowing you to face labour with confidence, strength, and calm.

In this blog post, we’ll explore the concept of an active birth, the benefits of this approach, and how you can use yoga to support your birthing journey.

What is an Active Birth?

An active birth is one in which the birthing person is encouraged to move, change positions, and engage in natural movement throughout the labour process. Unlike more traditional approaches where the birthing person is often confined to a bed or limited to one position, an active birth involves walking, squatting, swaying, and other dynamic movements that help the baby move down the birth canal.

The idea behind an active birth is that movement can help open up the pelvis, make space for the baby, and encourage labour to progress more efficiently. It also helps reduce pain and discomfort by allowing the body to work naturally with the contractions, rather than against them.

The Benefits of an Active Birth

1. Increased Comfort and Pain Relief
   Movement helps ease the tension in the body, reducing pain and discomfort during contractions. By shifting positions and using gravity to your advantage, you can find the most comfortable way to cope with each phase of labour. Movement also encourages the release of endorphins, which are the body’s natural painkillers.

2. Aids Labour Progression
   Staying active and using specific positions can help speed up the labour process. Certain movements, like squatting or leaning forward, help open the pelvis and allow the baby to descend more easily. This can reduce the need for medical interventions and create a smoother, more efficient labour experience.

3. Empowerment and Control
   An active birth gives you more control over your experience. Instead of feeling like a passive participant in the process, you’re actively engaging with your body, listening to its needs, and making choices that support your birth plan. This sense of control can help reduce feelings of fear or anxiety, which are common during labour.

4. Connection with Your Baby
   Being physically active during labour helps you stay connected to your baby. It encourages you to listen to your body’s cues, move with intention, and remain present throughout the experience. This deep connection with your baby can foster a positive and empowering birth experience.

How Yoga Supports an Active Birth

Yoga is a wonderful way to prepare your body and mind for an active birth. The practices of breathwork, movement, and mindfulness that are central to yoga align perfectly with the principles of an active birth. Here's how yoga can help you during labour:

1. Breathing Techniques
   Breathwork is key to staying calm and focused during an active birth. In yoga, we focus on slow, deep, and rhythmic breathing, which helps activate the parasympathetic nervous system (the "rest and digest" system). This allows you to stay relaxed and in control, even during intense contractions. By practicing breathing techniques such as deep belly breathing, breathing into the pelvic floor, and slow-paced exhales, you can use your breath to manage pain and stay calm.

2. Pelvic Floor Awareness
   Your pelvic floor muscles play a crucial role during birth, and yoga helps you strengthen and release tension in this area. Many yoga poses, like squats, lunges, and hip openers, target the pelvic floor, helping you prepare for the pushing stage of labour. Yoga also teaches you how to consciously relax the pelvic floor, which can help when you’re ready to push.

3. Strength and Flexibility
   An active birth requires strength, flexibility, and stamina. Yoga helps build both. With regular practice, you’ll develop the physical strength needed to stay active during labour, as well as the flexibility to move freely into different positions. Poses like warrior and cat-cow help open the hips, stretch the back, and release any tension in the body.

4. Positioning for Labour
   Yoga encourages a wide variety of positions that are helpful during labour. For example, squats can help widen the pelvis, allowing for more room for the baby to descend. All-fours or hands-and-knees poses help relieve pressure on the back and help the baby turn into the optimal position for birth. Leaning forward or side-lying poses can reduce discomfort and promote relaxation.

5. Mindfulness and Relaxation
   Yoga helps you stay present and focused, even when labour becomes challenging. Mindfulness practices, such as meditation or body scanning, help you stay relaxed and centred. This mental clarity can be incredibly empowering during birth, allowing you to face each contraction with calm and confidence.

Preparing for Your Active Birth with Yoga

1. Join Live or On-Demand Yoga Classes
   At The Yogi Fam, we offer live and on-demand pregnancy yoga classes that are designed to prepare you for an active birth. Our sessions focus on building strength, flexibility, and mindfulness, while teaching you the breathing techniques and positions that will support your labour journey.

2. Practice Consistently
   Yoga is most effective when practiced regularly. Set aside time each week to practice pregnancy-friendly yoga, paying special attention to poses that help open the hips, strengthen the pelvic floor, and increase flexibility.

3. Trust Your Body
   The more in tune you are with your body, the easier it will be to move and adapt during labour. Use your yoga practice to cultivate body awareness and learn how to listen to your body’s cues. When the time comes, trust that your body knows exactly what to do.

Why Choose The Yogi Fam for Your Active Birth Preparation?

At The Yogi Fam, we are committed to helping you embrace an empowered and active birth experience. Our online classes are designed to prepare you physically, mentally, and emotionally for the challenges of childbirth. With our expert guidance and supportive community, you’ll feel confident, strong, and ready for whatever your birth journey holds.

Join Us Today

If you're ready to prepare for an active birth with yoga, join The Yogi Fam today. Our live classes, on-demand content, and community of like-minded mamas will help you approach your birth with confidence, strength, and calm.