Follow me as I go through my own pregnancy journey with you.
Each yoga class is designed for your current stage in pregnancy, helping you feel calmer, stronger, and more flexible during this beautiful pregnancy journey.
Imagine if...
- You had a prenatal yoga course to guide you throughout your entire pregnancy.
- There were classes that could help you stretch out all those growing and achy parts (hello back pain).
- There were specially designed classes to help reduce back and hip pain caused by your growing belly and softened connective tissues.
- You could stay relaxed and happy through the ups and downs of your pregnancy journey.
What is included in Mama & Bump?
- Over 20 Videos organized into three trimesters so you can start or continue a safe and effective daily yoga practice throughout your pregnancy.
- 5 First Trimester Classes (for months one to three when your bump may not be showing but you are feeling the early signs of pregnancy).
- 5 Second Trimester Classes (for months four to six when back pain and leg cramps may start to make an appearance).
- 5 Third Trimester Classes (for months seven to nine when your bump is growing and you are getting ready for the exciting transition to labor and birth).
- Extra bonus classes that can be practiced in all trimesters (relieving neck tension, pregnancy-safe ashtanga).
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3 Special BONUS workshops on Breath & Labor Preparation are offered by Dr. Nicole Bringer, pelvic floor specialist (How to prevent diastasis recti, How to prevent perineal tearing during birth, Pelvic floor strengthening during pregnancy).
Let me introduce myself!
My name is Alexia Koletsou and I'm an Authorized Ashtanga Yoga Teacher with a Ph.D. in Science Communication.
Since 2014 I have traveled to Mysore, India annually to deepen my practice with my teacher Sharath Jois.
I am the owner of my very own studio and when I'm not teaching, I'm sharing tips, tutorials, and yoga information on my blog yogamyoldfriend.com, and my YouTube channel Alexia K Yoga.
During my pregnancy, I practiced prenatal yoga and went on to become a certified prenatal yoga teacher.
In Mama & Bump, I guide you through the yoga practices that I used to prepare my own body and mind for the journey through pregnancy. These classes helped me feel strong, grounded, and empowered. I hope they will do the same for you!
Let's take a sneak peek into the modules.
First Trimester
For months one to three when your bump may not be showing but you are feeling the early signs of pregnancy.
Second Trimester
For months four to six when back pain and leg cramps may start to make an appearance.
Third Trimester
For months seven to nine when your bump is growing and you are getting ready for the exciting transition to labor and birth.
A prenatal yoga program designed to support every expecting mother’s beautiful journey.
We will practice different postures to build strength and flexibility but also help ease discomfort during pregnancy. Each class ends in savasana so as to enjoy stillness and relaxation at the end of the class.
What will I need?
Recommended equipment: 1 yoga mat, 2 yoga blocks, yoga bolster (pillow/blanket), yoga strap (belt/tie/housecoat strap).
Mama & Bump classes
BONUS!
When you enroll you’ll get access to 4 extra workshops on Breath & Labor Preparation. This is a special collaboration with Dr. Nicole Bringer.
Dr. Nicole has been working in Physical Therapy for the past 12 years. She training includes an Associates, Bachelors and finally a Doctorate in Physical Therapy from Grand Valley State University. She is CAPP-Obstetric certified through the American Physical Therapy Association and has specialized training in internal pelvic floor exams and visceral mobilization. She is the creator of the "Doctor Nicole" YouTube Channel and has a mission of empowering women with access to holistic education during their pregnancy, labor and delivery, and postpartum recovery.
Check out her workshops below!
Preventing diastasis recti in pregnancy
100% of women will experience abdominal separation or diastasis recti during their pregnancy. Learn how safe core strengthening exercises can reduce the severity of your diastasis recti.
Learn and practice diastasis recti safe exercises that will both strengthen your core and reduce the severity of your abdominal separation during your pregnancy.
How to prevent perineal tearing during birth
Avoid pelvic pain, increased postpartum healing time, incontinence, and painful intercourse because of perineal trauma during a vaginal delivery by educating yourself on what your pelvic floor is and risk factors that increase your risk of tearing.
Learn how to use upright labor positions, breathing your baby out, effective pushing strategies, and more to reduce your risk of perineal tearing during a vaigal delivery.
Pelvic floor strengthening during pregnancy
Pelvic floor strengthening AND relaxation exercises can improve the tone and function of your pelvic floor muscles- reducing your risk of urinary incontinence, prolapse, and childbirth complications.
Identify which type of pelvic floor you have in this video. Also, learn and practice exercises specific to your pelvic floor type that you can focus on during your pregnancy to aid in a smoother delivery and promote better pelvic health overall.
Frequently Asked Questions
When does the course start?
You’ll have access to your course content right away! Look for an email in your inbox with a link to the content within minutes of placing your order.
Do I have lifetime access to the course?
Once you purchase, the videos are yours to keep forever. There is no expiration date on this course.
How can I watch the course content?
On your computer, tablet or mobile phone.
Do I need prior yoga experience to take this course?
This course is designed to be accessible to women of all levels, shapes, and sizes. If you are new to yoga, welcome! Modifications are shown throughout these classes.
Is there a payment plan available for the course?
Yes, there is! You can choose to pay for the course in 3 installments, 2 installments, or 1 installment of the full price.
Do I need any props to take part in the course?
The recommended equipment includes 1 yoga mat, 2 yoga blocks, a yoga bolster (pillow/blanket), and a yoga strap (belt/tie/housecoat strap).
Can I start Mama & Bump at any time?
Yes, you can start this course at any stage of your pregnancy. There are 5 classes tailored to each trimester. What makes Mama & Bump special is that you are moving through pregnancy with me at the same stage as you! I recommend starting as soon as possible to get the most out of the course for the best experience.
