Maryna Yoga Studio

Maryna Yoga Studio Certified Yoga instructor Hey there! I’m Maryna - certified yoga instructor. I teach a variety of curated and diverse classes suitable for different levels.

I specialize in Hatha Flow, Vinyasa & Power Yoga, Prenatal Yoga, Meditation and Breathwork. During tailored to your needs' class I will guide you through myriad of yoga asanas, meditation and breathwork, so it will leave you feeling strong in your body and calm in your mind. My yoga journey started shortly before I got pregnant and the practice has since then stayed with me. It prepared me for labor, birth, and motherhood. After childbirth, yoga helped me cure my postpartum sciatica quickly and with ease, corrected a separation of the abdominal muscles and improved my overall wellbeing. Yoga has become my daily routine priority and I have already been practicing it for more than 5 years. I also have a masters in education and prior to becoming a yoga instructor I worked as a language teacher. I found my calling by combining my passion for teaching and for practicing yoga and took the dive into yoga teaching by completing a 200-Hour Yoga Teacher Training. I now teach yoga classes in the Boston area and virtually worldwide. Yoga gave me strength and flexibility, peace and self-acceptance, and I want to share all the benefits and joys of yoga with you.

11/21/2025

✨Why you need to check for abdominal separation postpartum?
Diastasis recti is super common after birth — and knowing your starting point is the first step to healing your core safely.

How to check:
1️⃣ Lie on your back with knees bent, feet flat.
2️⃣Lift your head + shoulders slightly.
3️⃣Gently press your fingers down along the center of your abdomen — above, at, and below the belly button.
4️⃣Feel for a gap and for the tension in the connective tissue.

A wider gap or soft sinking means your core needs targeted rehab (totally normal!).
Knowing your separation helps you choose the right exercises — and avoid the ones that make it worse.

11/19/2025

🌿6 Moves to Heal Your Postpartum Core🌿

Healing your core postpartum starts with proper activation, not harder workouts.
The most important cue:
👉 Press your lower back gently into the mat and draw your belly button in to engage deep core muscles (your TVA).

Here are 6 postpartum-safe exercises to rebuild strength from the inside out (1min each):
1. Modified Side Plank Twist (gentle, avoids excess pressure on the midline)
2. Dead Bug
3. Toe Taps — Single Leg
4. Toe Taps — Both Legs
5. Tabletop Knee Lifts
6. Bridge Pulses

These moves help reconnect your core, support diastasis recti healing, and stabilize your pelvis — essential for every postpartum mom.

Always move with control, breathe deeply, and stop if you see doming or coning.

10/29/2025

🌿 What I Did to Naturally Encourage Labor (as a Prenatal Yoga Teacher)

At 40 weeks, I really wanted my labor to start on its own — no induction if possible. I focused on gentle, natural methods to help my body prepare for birth. While it’s hard to say which (if any!) made the difference, my labor did begin spontaneously at 41+5, and I delivered my baby boy naturally. 💛

Here’s what I tried and why:

🧘‍♀️ Prenatal Yoga (a must!) – This was the foundation of my preparation. Prenatal yoga helps release tension, open the hips, improves flexibility&strength, and encourage proper posture and optimal fetal positioning.
It also teaches mindful breathing — a skill that’s truly invaluable during labor. Beyond the physical benefits, yoga helps you connect with your baby and cultivate calm confidence for birth.
🚶‍♀️ Stair & Curb Walking – Encourages gentle pelvic movement and gravity-assisted engagement.
🍼 Ni**le Stimulation – Can release oxytocin, the hormone that triggers contractions (do this mindfully and safely).
🎯 Acupuncture – Though not strongly evidence-based, some find it helpful for relaxation and hormonal balance.
👣 Lots of Walking – Promotes circulation and can help baby settle lower into the pelvis.
🩺 Membrane Sweep (at 41 weeks) – My last resort! (A clinical method to help stimulate labor when the cervix is favorable)
🌸 Dates & Raspberry Leaf Tea – Dates may help cervical ripening; raspberry leaf tea can tone the uterus for efficient contractions.
😴 Rest & Savor the Last Days – Stress can slow things down; rest helps your body stay ready for labor.

Every pregnancy is unique, and there’s no guaranteed way to “induce” labor naturally — but staying active, grounded, and mindful through prenatal yoga can make a real difference in how you experience these final weeks.

10/15/2025

✨Best Hip Stabilizer During Pregnancy✨

Strong hips = happy pelvis 🤰💪🏼

Try this simple prenatal yoga move for hip and glute strength:

1️⃣ Place one foot on a block, hands on your hips.
Tap the other foot down and lift the hip up and down — 15–20 reps each side.

2️⃣ Lift the foot off the floor, level your hips, engage your standing leg, squeeze the glutes, and hold for 10–15 seconds 🔥

10/15/2025

Duck Walk, But Make It Prenatal! 🤰🏼🦆

Ever feel like you’re waddling anyway? Turn that waddle into WORK with the Duck Walk!

This third-trimester movement can:

✅ Help open the pelvis
✅ Encourage baby to engage
✅ Strengthen legs and hips
✅ Prepare your body for labor naturally

🎯 Tip: Hold onto a wall or partner for balance, and keep knees soft and spine tall.

🌿Stay Tuned Into Your Body:
•If you feel pelvic pain, dizziness, or discomfort — skip it
•Avoid if you have SPD, sciatica flares, or baby is breech (unless cleared by your provider).

💛 Always check with your provider before adding new movements, especially in the third trimester.

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Stoneham, MA
02180

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