Clearing Space, Finding Presence

Hello lovely Yoga Mamas,

I hope the past couple of weeks have brought you moments of steadiness, softness, and connection — especially if you explored the free Matrescence Mini‑Course. It was such a joy to create, and my hope is that it offered you a little more grounding in the beautiful, complex season you’re in (and let’s face it, life as a Mama never seems to get less complex!).

If you’ve tried it, I’d truly love to hear how it felt for you. Your reflections help shape what I create next, and your feedback is invaluable as I plan future offerings. If you missed it but wanted to try it, or to refer friends on to it, that’s helpful to know too, so please hit reply and let me know! You never know, I might run an updated version for Mother’s Day…

You’ll also be aware the long-promised ‘main courses’ were delivered at the end of that mini-course! Pre-conception Peace, Pre-natal Presence and Post-natal Poise are now available in the online store, including bundle offers for those interested.

This month, we’re continuing our journey through the Niyamas. So far, we’ve explored Ishvara pranidhana (surrender), tapas (discipline), and svadhyaya (self‑study). Now, we turn to saucha — often translated as purity or cleanliness, but in motherhood, it becomes something much more tender and practical.

🌿 Monthly Inspiration: Saucha — Clearing Space, Inside and Out

Saucha isn’t about perfection. It’s not about spotless homes or colour‑coded cupboards. It’s about creating clarity — in our spaces, our minds, and our hearts — so we can meet ourselves and our children with more presence.

For mamas and mamas‑to‑be, saucha could look like:

✨ 1. Decluttering the spaces you move through most

Not a full overhaul — just small shifts that create ease.

A clear bedside table.
A basket for toys.
A kitchen bench with one less thing on it.

Tiny pockets of order that help your nervous system exhale.

✨ 2. Decluttering the mind

Motherhood brings mental noise: lists, worries, expectations, comparisons.

Saucha invites us to gently notice what’s taking up space and ask:

Does this thought support me?
Does it drain me?
Can I soften my grip on it?

Sometimes the simplest mental cleanse is permission to settle - even if all you’ve got time for is just one deep breath.

✨ 3. Letting go of “shoulds”

The invisible load often grows from expectations — internal and external.

Saucha is the practice of clearing what isn’t serving.

✨ 4. Creating small rituals of renewal

A warm shower after a long day.
Opening a window.
A slow, intentional breath before responding to your child.

These tiny acts of cleansing help us return to ourselves.

When we clear space — physically or mentally — we create room for presence, patience, and connection. And that is the heart of mindful mothering.

🌸 Poses of the Month

Preconception
Plank → Cobra → Child’s Pose Flow – see it on YouTube

We’ve done plank then cobra in the last two issues, now we’re bringing it together with child’s pose into a short vinyasa (flow).

For plank: start on hands and knees (tabletop), exhale to engage pelvic floor (cervix in and up) and core (navel in and up) then walk the hands forward until you can draw a straight line from shoulder to knee. Option to lift knees for full plank.

For cobra: between breaths we lower to belly – option to lower to knees before moving (if not there already), and to come down one arm at a time if needed, or both arms together like a pushup. Keep elbows tucked in! Hands land under shoulders. Inhale to use paraspinal muscles to lift through whole spine, head raises last. Pubis and tops of feet pressed into mat. Exhale to relax back to mat.

For extended child’s pose: after a good inhalation, exhale to engage pelvic floor and core and power back up to plank on knees or toes. Inhale back to tabletop then exhale buttocks back to heels. Knees can be together or wide. Arms long in front.

Benefits: Supports circulation to reproductive organs, awakens the core and upper body, encourages a balanced rhythm of effort and ease.
Contraindications: Avoid long holds in plank if experiencing wrist or shoulder pain; modify by lowering knees and/or come onto forearms. Also take care if you have a diastasis recti from past pregnancy – any outward pressure through midline or downward through pelvic floor go to an easier step.

Pregnancy note: sequence is safe in very early days if already part of your regular practice, but once >8-10 weeks no more cobra, or any pose that might compress Bump.

Prenatal

Wall Sit (optional block) - see it on youtube

Stand with your back against a wall, walk the feet forward, and slide down until you feel steady, no further than you’d go to sit in a chair (less depth is also still good!). Place a block gently between your thighs if it feels supportive.

Benefits: Strengthens legs and pelvic stability, supports posture, and builds endurance safely. Great labour prep (stamina and mindset).
Contraindications: Come out if you feel lightheaded, breathless, or if the position feels compressive for Bump (hint – try wider legs or less depth for comfort). If any downward pressure on pelvic floor, reduce depth of ‘sit’.

Postnatal

Chair Pose (Utkatasana) with Pelvic‑Floor Check‑In -  see it on YouTube

Exhale to engage pelvic floor and core. Maintain engagement as you start to sit back into an imaginary chair, weight in heels, chest open, option for arms to be lifted next to ears. Pause and notice: Does my pelvic floor feel supported? Heavy? Bulging? Adjust depth or come out if needed. Option to bond more with baby by including them (comes with a side benefit of extra arm strength)!
Benefits: Builds leg and glute strength, supports functional movement, and encourages awareness of pelvic‑floor pressure.
Contraindications: Avoid deep bends if you feel heaviness/downward pressure, abdominal doming; keep the stance higher and lighter or come out if modifying doesn't help.

💬 I’d love to hear from you

If you explored the mini‑course or if this month’s theme of Saucha resonates, reply and let me know. Your insights help me shape future practices, courses, and offerings — and I’m so grateful for every message.

🌿 Until next time, may you find small moments to clear space — inside and out — and feel the presence that follows.

I honour the Mama you are becoming,

Emma