Hello lovely Yoga Mamas,
After spending last month immersed in the quiet power of 360° breath, I’ve been thinking about what comes next — how we take that internal awareness and let it shape the way we move through the world.
As I wrote previously, “360° breath is the foundation… giving you a built‑in core and pelvic floor workout simply through optimal breathing.”
And it truly is the bridge — the link between healing and strength, between stillness and movement, between how you breathe and how you live.
This month, we’re returning to our usual rhythm of one pose per stage — pre‑conception, prenatal, and postnatal — but each one is chosen intentionally as a continuation of the breathwork you’ve been practicing.
Think of these poses as the next step:
movement that honours your breath, supports your body, and prepares you for the real‑life demands of motherhood.
And remember, if these poses resonate for you, if my teaching style is holding the space you need, you can find so much more (in full-length practices and other ongoing support) via my online courses: Pre-conception Peace, Pre-natal Presence, and Post-natal Poise. Explore these options here.
🌿 Monthly Inspiration: Breath in Motion
Breath is never separate from movement.
It shapes your posture, your stability, your emotional steadiness, and your ability to meet the physical load of daily life.
Last month we explored how 360° breath supports:
- Core + pelvic floor coordination
- Posture + spinal support
- Emotional steadiness + nervous system regulation
This month, we’re taking those same principles and applying them to three simple but powerful poses — each one tailored to meet the needs of your current stage of matrescence (but with extra ideas on how to modify for another stage in case you’re interested – so please do watch all three videos if you’re keen!).
🌸 Pose of the Month
Pre‑Conception: Supported Bridge Pose – see it on YouTube
A gentle front‑body opener that reconnects breath, pelvis, and emotional spaciousness.
Lie on your back with knees bent, feet hip‑width apart.
Inhale to let the whole being relax and the whole body expand, noticing how the front, back, left and right sides of the body and pelvic floor gently soften.
Exhale to gently lift the pelvic floor in and up towards the spine, lower abs drawing in, and following the movement to roll up through the spine until you can place a block or bolster under your sacrum.
Relax, breathing into all four sides of the body as you let your body and mind soften and settle. Stay 1-5 minutes – whatever is comfortable, then gently lift the sacrum to remove the block and roll back to the mat.
(Option: counter the back bend by hugging the legs in for a few moments and rocking side to side – if continuing into pregnancy be sure to avoid compressing Bump)
Benefits
- Opens the chest and ribcage, supporting fuller 360° expansion
- Gently mobilises the pelvis and hip flexors
- Encourages blood flow to the pelvic bowl
- Supports emotional release and nervous system down‑regulation
- Helps counter long hours of sitting or slumping
- Builds gentle posterior‑chain strength (glutes + hamstrings)
- Grounding, calming, and deeply supportive for women preparing to conceive — especially during seasons of stress, uncertainty, or emotional load.
Contraindications
- During menstruation, inversions are not recommended.
- Avoid if experiencing acute pelvic pain, active prolapse symptoms that worsen in this position, or uncontrolled high blood pressure.
Prenatal: Side‑Lying Thoracic Rotation – see it on YouTube
Creating space, mobility, and breath into spaces pregnancy often compresses.
Lie on your side with knees gently bent, preferably with a pillow or bolster between them, supporting from knee to foot. Hips are stacked so they remain in the same plane.
Reach both arms (or at least your top arm) forward at shoulder height, then open it wide as though you’re opening a very large book. Let your chest rotate gently toward the ceiling, and the arm to move as far back as comfortable so the pectoral muscles get a lovely stretch.
Be sure to repeat on the other side.
(Option: place a pillow or block behind you to rest the arm on for increased comfort.)
Benefits
- Improves rib mobility to support 360° breath
- Reduces upper‑back and chest/pectoral muscle tightness
- Helps relieve pregnancy‑related neck and shoulder tension
- Encourages gentle spinal rotation without compressing Bump
- Supports digestion, lymphatic flow and nervous system softening
- Creates a sense of spaciousness in the torso
Contraindications
- If experiencing symphysis pubis dysfunction or sacroiliac joint pain, keep knees supported and hips stacked, avoid letting the top knee drift backward.
- Avoid deep or forced rotation, ensure there’s no increased pressure around Bump
- If dizziness occurs, reduce the range or support the head with extra pillows.
Postnatal: Hovering Table (Quadruped Hover) – see it on YouTube
Re‑introducing load, stability, and confidence — preparing you for stronger, higher impact exercise if you so choose.
Start on hands and knees. Align hands under elbows and shoulders, knees under hips, feet in line with knees. Spine long.
On an exhale, gently engage pelvic floor + core (lift both in and up towards the spine, as though you’re zipping up your jeans) then lift your knees 2–3 cm off the floor.
Breathe while maintaining a light brace to keep those deep core muscles supporting the body (if you’re feeling it in your breath, back or neck, or pressure down through the pelvic floor, you’ve lost the deep core support – time for rest).
Lower with control, then release the gentle bracing of pelvic floor + core on an inhale.
Tips: Gently work over time to lengthen the duration of the hold – being able to manage your abdominal pressure (keeping muscles engaged and pressure off pelvic floor and abdominal midline) is more important than the duration, which will naturally build with increased muscle strength.
Benefits
- Builds deep core + pelvic floor coordination under light load
- Strengthens shoulders, hips, and trunk
- Supports posture after months of feeding, carrying, and rocking
- Helps retrain pressure management – strengthening without strain - before returning to higher-impact exercise like running or strength training
- Encourages even weight‑bearing and whole‑body integration
Contraindications
- Avoid if experiencing pelvic heaviness, doming along the midline, or back/neck pain during the lift – option to reduce load by keeping knees down and simply shifting weight forward/back, or work on other core strengthening poses first.
- If recovering from a C‑section, wait until scar tissue is healed and cleared by your provider (generally 6-8 weeks, but also tune in to your body with awareness and take it easy until you can move without pain or increased pressure).
💬 I’d love to hear from you
If one of these poses helps you feel more connected, more spacious, or more supported in your everyday movements, reply and let me know. Your reflections shape this community and help me create practices that truly meet you where you are.
And if you’re craving longer, guided practices that weave breath, strength, suppleness and emotional steadiness together, my online courses are always here for you.
🌿 Until next time
Please forward this to any friends or family who may benefit, and invite them to sign up for the next issue (using the form on the website home page).
May your breath guide your movement,
your movement support your strength,
and your strength remind you of the Mama you are becoming.
With love,
- Emma
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