Amy Carmody Yoga

Amy Carmody Yoga Amy Carmody Yoga offers online daily yoga classes in the comfort of your very own home.

My mission is to deliver a smarter and more sustainable yoga practice through intelligent alignment based teaching.

11/11/2025

Not a single fight or mental breakdown was had 👏🏻

Thank you to the HUNDREDS of you who suggested we get the Bugaboo Stardust Travel Cot for our trip to Italy this year.

A few months ago I asked for travel cot suggestions on my stories because I really wanted a bassinet option for Elsie and the Bugaboo Stardust was by far the top suggestion.

The legends at sent us over with one & wanted to know our thoughts. Honestly, I cannot get over how EASY IT IS TO PUT TOGETHER (I mean it’s still Josh’s job 💁🏼‍♀️) but I thoroughly enjoyed him having zero meltdowns or bad moods from setting it up, or packing it down. It literally just POPS open, you can zip on the bassinet level if Bub is younger, pop in the mattress and that’s it 🤯

It’s also insanely light & more narrow in design which meant Elsie could be right next to me even if some bedrooms had less space. Not getting out of bed to reach for them in the middle of the night is a big 10/10 for me 🤌🏻

This cot meant we had NO meltdowns or fights (lol) and MORE time for, sun & aperols 🍹

10/11/2025

Are you a tight arse?

Me too, sometimes.

FIGURE FOUR WITH A SASSY BUTT.

Try this little maneuver with me, but first, some tips:

1️⃣ In kneeling variation, keep the front femur vertical.
2️⃣ Tilt the pelvis into anterior tilt, I find it opens the back of the pelvis more.
3️⃣ Sway the weight of your pelvis across to the front hip, it forces more tension onto those external rotators, especially the piriformis!
4️⃣ Walk your hands away from the ‘stretching’ hip & even lower onto elbows for increased sensations.
5️⃣ The standing variation can be more accessible, especially for those with less mobility.

I’ve been experiencing a really sore pelvis since flying home from Italy (nap trapped in economy for 22 hours aint it folks) and I’ve felt my glutes go into TOTAL DEFCON mode aka those bad boys grip toight and completely panic on me which personally starts giving me little spicy feelings of sciatica-like symptoms. Why?

Because the sciatic nerve runs inferior (for some even through) the piriformis. If the piriformis is tight it can irritate this big old nerve, leading to pain, numbness and tension. My hips FAVOUR and PREFER a more externally rotated position (old ballerina days) which can exacerbate glute tension therefore leading to a sad sciatic nerve.

For me personally, an increase of pigeon pose doesn’t always help. This maneuver works better. As does increasing my hip internal rotation capacity. And a bunch of other things, but for now, just try this and see if it helps!

06/11/2025

I love this Anterior Oblique Sling movement because it’s accessible, requires minimal equipment, can be modified and is a brilliant variation for anyone with prolapse (keeps gravitation & downward pressure off PF) and those nursing PGP at the p***c symphysis joint.

The AOS is a myofascial system from your obliques to the contralateral adductor via your adductor-abdominal fascia which is GREAT for all of us to train (supports weight transference, pelvic-lumbar stability, deceleration/acceleration & rotation) but in particular a great system to train in pregnancy & postpartum.

I’ve personally found, when prioritising the AOS in my programming, that my rotation capacity improves, my thoracic stays more mobile, lateral flexion feels more supported & more core just feels far more integrated.

It’s been an integral part of rehabilitating from my third cesarean too, as the anterior oblique sling is massively impacted post c-section birth.

TIPS:
• On the inhale, allow a broadening, softening & expansion to the ribs & waist, pressure on the ball here is soft

• Oh the exhale, like you’re blowing out a candle, squeeze & ‘hug’ the ball, this action encourages a lift & ‘hug’ of the obliques (concentric contraction) as the bottom oblique hovers, try to lift the bottom leg.

• The engagement of the TVA isn’t ‘tensing’ or pushing out your abs, nor is it sucking in. Instead; gently feel your pelvic floor lift away from your underwear, feel an engagement of your lower TVA between the pelvic ASIS points - some of you may know this sensation as ‘hug the baby with your belly muscles’.

04/11/2025

Can c-section scars result in pelvic or back pain?! 😳

Our incisions may result in OR contribute to pain due to the following:

1️⃣ SCAR TISSUE ADHESIONS
2️⃣ MOVEMENT RESTRICTIONS IN TISSUES, MUSCLES AND ORGANS
3️⃣ REDUCED RANGE OF MOTION
4️⃣ NERVE IRRITATION
5️⃣ MUSCULAR IMBALANCES

1️⃣ The formation of scar tissue and adhesions; bands of scar tissue that can form between tissues or even surrounding organs can INHIBIT normal mobility, movement & function.

2️⃣ That restriction of movement can inhibit blood & lymph flow (which is a sh*tty thing for pain management) The scar tissue can even BIND organs together!!! I also have endometriosis, these adhesions were on my uterus, bowels and even fallopian tubes. I needed surgical intervention, removing all the adhesions from my tubes in order to even fall pregnant. Adhesions aren’t always caused from surgery, but any surgical incision can result in adhesions surrounding the area.

3️⃣ Reduced ROM in the pelvic area can cause compensation, either overusing some muscles and an inability to recruit others.

4️⃣ It can cause nerve irritation; putting pressure on nerves causing either numbness, hypersensitivity.

5️⃣ The incision itself meant our core muscles were impacted (both during pregnancy & surgery) this can result in a tense yet weak pelvic floor (not the only combination of imbalance) which is a crappy combo often leading to pain. If the pelvic floor can’t provide proper or functional support this so often leads to pelvic or low back pain & discomfort.

‼️This is why SCAR MASSAGE MATTERS in combination with proper postnatal REHABILITATION ‼️

Having a cesarean DOES NOT mean we will experience pelvic or lower back pain. Nor is it always the root cause, but having major surgery in the pelvic/abdomen/womb space DESERVES our attention & support so that we can continue feeling, moving & functioning as best as we can! ❤️‍🩹

03/11/2025

This one thing helped my c-section scar so much 👇🏻

1️⃣ Move into hip extension & then slightly rotate to really get into the lateral parts of your incision whilst doing your scar massage! You can use a little oil, I’m using & either your own hands or a suction cup. Boom, magic 🤌🏻

From around 9 weeks postpartum I noticed some pulling & even burning sensations in one section of my scar during core work (especially leg lowers)

At my pelvic appointment I jumped on the table to show my physio exactly where so she could focus on that area to release some adhesions & tension but I couldn’t feel a thing during the release. There was no obvious ‘omg that’s the spot’.

But when I stood up to show her, she began releasing my psoas and then I slightly rotated, squeezed my glute to bring in more hip extension and holy shiiiiiit there it was!

I held that position while she massaged over and inside my hip bone & the corner of my incision. Since then the pulling & burning sensation in core work has never returned.

I had my monthly massage with over the weekend & the goddess that she is massaged my incision, then beautifully rolled a suction cup over my belly, intercostals/ribs, edges of the diaphragm & my psoas. It freed up so much tension. It reminded me to share this tip with you all.

This scar/incision (all 7 layers!) is with us for life. Tissues remember. And it will need constant nurturing, touch, attention & your support for years & years to come. I did less scar massage whilst I was overseas recently & I’ve been experiencing so much more pelvic tension, slow digestion & incredibly tight hip flexors.

I hope this little tip helps 👏🏻🫶🏻

03/11/2025

It’s been a while since I shared just a simple class snippet & an old school voice over.

When I’ve been out of routine, my favourite way to return to movement is just simple core & floor work.

Scenes from an up coming class called ‘Sides, Slides & Sighs’ 👀

Hit save for some core inspiration.
Do them. Teach them. Or just watch me like a weirdo 😝

31/10/2025

Anyone else? 🫠 An honest brain dump as to why I haven’t been posting much lately.

I’ve lost my spark a bit & I’d like it back 😏 Anyone else just go through phases like this? Or is it just me?

Stories are my absolute go-to’s, sharing movement, q&a’s, what my day-to-day looks like or a cute snap of my delicious baby but I’ve just lost all sense on what or how I can be helpful with my grid posts.

I pour any of my free time into creating for my platform/app & I think “oh my god I should share this to instagram too” and then I just forget or cbf taking more time to turn it into a snazzy reel 😑🫩😂

If someone wants to be my IG post delegator speak now lol

18/10/2025

My back is fu*king killing me.
My tailbone feels cooked after 22 hours of plane rides.
We are jet lagged.
The kids are incapable of giving us any personal space right now.
My baby will only sleep 30 minutes unless she’s attached to me.
The house is a mess.
It took two coffees just to find the slightest pep in my step to roll my mat out.
But boy I’m glad I did.
This class, ‘Tailbone Relief’, only goes for 25 minutes.
It freed up so much fascial tension around my SIJ and posterior pelvis.
Am I less moody? Not really, I’m in so much sleep debt.
But I feel better. And more calm. Even when Jack rocked up during savasana with tongs & a potato masher.
I know ‘home workouts’ aren’t for everyone.
But I would never move or exercise as much as I do without it.
Just trying to make what often feels out of reach way more accessible.
I hope you guys get a sliver of a moment this weekend too xo

Slowing right down & soaking up our munchkins because it all goes way too fast 😭 Haven’t switched off like this in a ver...
08/10/2025

Slowing right down & soaking up our munchkins because it all goes way too fast 😭 Haven’t switched off like this in a very long time 🫶🏻

I constantly wonder ‘what if we never had a third?’ and it’s so strange to think of a life without our Elsie girl. We we...
04/10/2025

I constantly wonder ‘what if we never had a third?’ and it’s so strange to think of a life without our Elsie girl. We were always going to have two kids. But our hearts felt so called to another little spirit & thank God we did because this little girl is so meant to be here with us 🤍 Three kids is a lot but it’s also absolute magic and the best thing we ever did.

Stayed in the most wonderful apartment right in the heart of Montalcino. Ate some of the best food of our lives. The ki...
02/10/2025

Stayed in the most wonderful apartment right in the heart of Montalcino. Ate some of the best food of our lives. The kids loved the hot springs at Bagni San Filippo. Made the kids trek to the Gladiator house. And so special to share it all with Grandma & Grandpa 🫶🏻

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