Mindful mama

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Pregnancy and postnatal yoga 🧘‍♀️

Emily 🪷
Sally Parkes pregnancy yoga trained 🤰
Yoga Alliance Professionals Specialist Teacher 🧘‍♀️
Make birth better champion 🤍

Birth trauma and honesty ✨ This weekend is all about celebrating little H for his birthday 🎈 how can he possibly be one...
13/12/2025

Birth trauma and honesty ✨

This weekend is all about celebrating little H for his birthday 🎈 how can he possibly be one?! Where has the time gone?!

If you’ve been to one of my pregnancy or postnatal yoga classes, you’ll know that the births of both of my boys wasn’t as I had hoped or wanted. I’m so immensely grateful that they are here and safe but it didn’t ever make the grief of birth I imagined any easier.

Writing this birthday card was tougher than I imagined, bringing back the memories of this time last year. Seeing the joy on H’s face with all of our nearest and dearest is pure magic ✨

What a year we’ve had little man. You really are the sweetest, cheekiest, most determined little chunk 🤍

A wonderful bundle of joy has been welcomed into the world 🩷 congratulations to you all, wishing you a wonderful first C...
12/12/2025

A wonderful bundle of joy has been welcomed into the world 🩷 congratulations to you all, wishing you a wonderful first Christmas and a lifetime of love, joy and happiness 🤍

This evenings pregnancy yoga really tested our balance and strength! So proud of all the wonderful mamas 🤍 In savasana, ...
11/12/2025

This evenings pregnancy yoga really tested our balance and strength! So proud of all the wonderful mamas 🤍

In savasana, we talked about drowning out the noise. Finding it difficult to find and make time for ourselves but the importance of doing that. Not only for you, and your peace, but also for your baby. You can’t pour from an empty cup 🤍

A beautiful final festive baby and me yoga today. Lovely stretching, chatting and passing on a tradition from my family ...
11/12/2025

A beautiful final festive baby and me yoga today. Lovely stretching, chatting and passing on a tradition from my family to yours 🤍

Such a wonderful group of mummies and babies. The last session for some, I can’t believe how quickly the time flies! Wishing you all a very merry first Christmas with your little ones. See you in the New Year 🤍 ✨

Malasana ✨ The Yogi Squat is one of the most supportive, grounding poses for pregnancy and postpartum. It’s simple, prim...
09/12/2025

Malasana ✨

The Yogi Squat is one of the most supportive, grounding poses for pregnancy and postpartum. It’s simple, primal, and deeply connected to the way the body naturally moves.

Here’s why Malasana is magic:
🤰 Benefits in Pregnancy
✨ Encourages Optimal Fetal Positioning
The wide, spacious squat opens the pelvis and creates room for baby to settle into a favorable position.
✨ Strengthens Legs + Pelvic Floor
Builds functional strength to support your changing body.
✨ Relieves Lower-Back + Hip Tension
A gentle release for tight hips, sacrum, and pelvic area.
✨ Supports Labor Preparation
Mimics positions used during birth and promotes pelvic mobility.
✨ Grounding + Calming
A great pose for slowing breath and connecting inward.

🤱 Benefits Postnatally
🌼 Rebuilds leg + glute strength
🌼 Encourages healthy pelvic floor mobility (not just strength!)
🌼 Improves core engagement in a natural, upright position
🌼 Helps reintroduce functional movement patterns for daily life (think lifting, bending, and playing)
🌼 Creates space in the lower back after hours of feeding, rocking, and carrying

✨ How to Practice:
Take a wide stance, turn toes out, lower into a squat, and use blocks or a rolled blanket under your heels if needed. Keep your breath slow and your spine long. Modify depth to what feels good in your body. Use the elbows and knees to work ‘against each other’ elbows stretching out and knees pushing in to keep the pelvis in a great position and not overstretched.

Strong, spacious, and deeply intuitive.

Dates for the diary 📔 The last baby and me yoga is this Thursday 11th December. Bookings for the next block are open, on...
09/12/2025

Dates for the diary 📔

The last baby and me yoga is this Thursday 11th December. Bookings for the next block are open, on the website or DM me.

The last pregnancy yoga is next Thursday 18th December. Again spaces available in the new year.

All classes resume Thursday 8th January 2026 🤍

Due dates 📆 Your “due date” is not an expiration date — it’s an estimate, not a deadline. 📆 Despite knowing this and tru...
08/12/2025

Due dates 📆

Your “due date” is not an expiration date — it’s an estimate, not a deadline. 📆

Despite knowing this and truly believing that baby comes when baby is ready, this time last year was rough for me!

Convinced my littlest would arrive ‘early’ I was all set from 36 weeks, however my little monkey was comfy and not budging one bit! And although I knew in my heart he would come when he was ready, I couldn’t help but feel a little disappointed that I hadn’t met him yet! (Not to mention uncomfortable as I was the size of a whale!)

He made his grand appearance at 41 weeks and was absolutely worth the wait! 🕰️

Did you know that only about 4–5% of babies arrive on their actual due date? Most come within a healthy window before or after that magic day.

Here’s what’s helpful to remember:
🌿 It’s a Guess, Not a Guarantee
A due date is based on averages, not your unique body or baby.
🌿 Your Baby Has Their Own Timeline
Babies arrive when they’re ready — not when the calendar says they should.
🌿 Your Body Knows What It’s Doing
Hormones, baby’s position, and your body’s readiness all play a bigger role than a single date.
🌿 The Range Matters More
Think of it as a due month rather than a due day — it helps reduce pressure and expectations.
🌿 You Are Not “Late”
You are simply pregnant, and your body is still doing exactly what it needs to do.
✨ A gentler mindset:
“I’m due around…” instead of “I’m due on…”

Let’s take the pressure off parents and let nature unfold with more trust and less stress. 💛

Why Warrior II is SO Great? Warrior II (Virabhadrasana II) is one of those poses that never stops giving. Strong, steady...
07/12/2025

Why Warrior II is SO Great?

Warrior II (Virabhadrasana II) is one of those poses that never stops giving. Strong, steady, and empowering — it’s a full-body confidence boost on the mat.

Here’s why it’s a favorite:
🔥 Builds Strength + Stability
Legs, glutes, core, shoulders — everything lights up to support you.
🧭 Improves Focus + Presence
Your gaze (drishti) helps train mental clarity and concentration.
🌬️ Opens the Hips + Chest
Creates space in the front body while grounding through the legs.
💪 Boosts Posture + Alignment
Strengthens the back and encourages length through the spine.
🌟 Energizes + Empowers
Warrior II calls in steadiness, courage, and inner fire — the ultimate confidence pose.

✨ Try It:
Root down through your feet, widen your stance, bend into the front knee, and reach long through your fingertips. Breathe into your strength.
Stand strong. Stand grounded. Stand like a warrior.

Breathwork ✨ In both pregnancy and postpartum, your breath is more than oxygen — it’s a built-in tool for calming, groun...
06/12/2025

Breathwork ✨

In both pregnancy and postpartum, your breath is more than oxygen — it’s a built-in tool for calming, grounding, and reconnecting with your body.

Here’s why breathwork matters so much:
🤰 During Pregnancy
✨ Helps regulate stress and anxiety
✨ Creates space in the body as baby grows
✨ Supports better sleep and reduces tension
✨ Prepares the mind–body connection for labor
✨ Encourages gentle pelvic floor relaxation (key for birth!)
🤱 In Postpartum
🌿 Helps your nervous system downshift during emotional + physical recovery
🌿 Supports pelvic floor healing through coordinated breath
🌿 Aids core reconnection after birth
🌿 Provides a moment of grounding in the chaos of newborn life
🌿 Reduces overwhelm, guiding you back to yourself

💗 The Parasympathetic Connection
Slow, intentional breathing activates the parasympathetic nervous system — the “rest & restore” branch of your body.

This is your natural antidote to stress, helping your heart rate slow, muscles soften, digestion improve, and your mind settle.

In pregnancy and postpartum, this gentle calm is gold.

✨ Try This:
Inhale through your nose for 3 or 4 counts — exhale through pursed lips (as if you’re blowing a dandelion) for 6 or 8. Repeat for 5 rounds.
Feel your ribs expand, your pelvic floor soften, and your whole system unwind.

Your breath is medicine. Use it often. 💛

🌺 Goddess Squat: A Power Pose for Pregnancy & Postpartum 🌺Throwback to this time last year when I was VERY pregnancy wit...
05/12/2025

🌺 Goddess Squat: A Power Pose for Pregnancy & Postpartum 🌺

Throwback to this time last year when I was VERY pregnancy with little H 🤍🤭

The Goddess Squat (Utkata Konasana) is more than a strong, grounding pose — it’s a beautiful way to support your body through pregnancy and recovery postpartum.

Here’s why mamas love it:
🤰 Benefits in Pregnancy
✨ Opens the hips to create space and ease tension
✨ Strengthens the legs + glutes to support pelvic stability
✨ Prepares the body for labor by encouraging optimal pelvic positioning
✨ Builds stamina and grounding energy for birth
✨ Helps connect breath with movement for emotional calm
(Always modify depth and use a wall or props for support.)
🤱 Benefits Postpartum
🌼 Gently rebuilds lower-body strength
🌼 Supports pelvic floor recovery through mindful engagement
🌼 Improves core stability in a safe, upright position
🌼 Boosts circulation and energy
🌼 Encourages confidence and reconnection with your body
✨ How to Practice:
Step wide, turn toes out, bend your knees toward your toes, and lower into a comfortable squat. Keep your spine tall, core softly engaged, and breathe deeply. Modify as needed — your body knows best.

Strong. Grounded. Divine. 💛

Festive feels at baby and me this morning. Full body stretches to ease those ache and pains. So sorry that so many of yo...
04/12/2025

Festive feels at baby and me this morning. Full body stretches to ease those ache and pains. So sorry that so many of you are poorly - we’re well and truly in virus season! Look after yourselves and hopefully get some rest 🤞🥰

One week left in this baby and me block. Looking forward to welcoming you next week for stretching and some festive fun! 🤍🎅

Spaces available for next terms baby and me blocks. Head to the website and book your mat 🤍

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