SHE MOM - Postnatal Yoga Program

Hi, I'm Cristina! I'm a mom and a certified yoga teacher living in Berlin and I’m here to share the practices and rituals that helped me recover after birth.

But first, let me tell you why this is not just another yoga program. After the birth of my daughter in June 2020 I was very much looking forward to restart my yoga practice so I signed up for an online weekly postnatal yoga class. Unfortunately I came to realize quickly that my baby was not so keen on joining me for the yoga with baby exercises and therefore it was not really possible to practice a full class unless someone would take care my baby. 

That shouldn't be that difficult one might say. 

Unless it's 2020 and we're in the middle of a pandemic and my partner needs to work at 11 am on Wednesdays. Out of 10 classes I signed up for, I only managed to practice one full class of 60 minutes and two other 1/2 of classes. I was frustrated and disappointed. Besides that, the classes didn't cover the things my body and mind were craving for: breathwork, meditation, sound healing, gentle or free body movement. Plus they left me feeling sore and wobbly. 

And I was not alone - other moms seemed to have the same problem. There was no differentiation between the 2 months and the 6 months postpartum moms that were joining the class even though there's a huge difference in physical capabilities based on the amount of time that has passed since birth. No matter how much I tried, I could not find a holistic program addressing the physical, mental, emotional and energetic levels available in a short format that I could practice whenever I wanted. 

This is how SHE Mom was born.

What is this

SHE Mom is a holistic postnatal program designed to support moms in their healing journey and allow them to regain strength and vitality in a gentle and gradual pace after birth.

SHE stands for Strength, Healing and Energy, the 3 pillars the program is addressing through specific practices meant to enable a full recovery after birth.

It includes 6 videos of 20-30 minutes each and it's suitable for the period after giving birth up to 6 months postpartum (and beyond).

What you'll learn

✅ Learn the fundamentals of postnatal yoga 

✅ Recover from birth more harmoniously and release the pains you might be experiencing

✅ Gently get back in touch with the perineum and strengthen your deep abdominal muscles as well as lower back, legs and arms using specific exercises

✅ Rebalance and recharge the energetic points in your body (chakras)

✅ Use the healing power of breathwork, meditation and sound healing to calm the nervous system and prevent anxiety and postnatal depression

✅ Bond with your baby and have fun while toning your body at the same time

Description

This program is designed to help you recover from birth more harmoniously, release the pains you might be experiencing, and get back in touch with your vital energy, your core strength and inner balance. In this postnatal program, I will guide you through exercises to gently and gradually work on the perineum and strengthen your deep abdominal muscles. We will also practice some postnatal yoga with baby that is fun and good for you - as long as your baby is willing to join! 

Even if you have never done yoga before, I got you covered! I provide step-by-step guidance to help you achieve the following:

Session 1 & 2 (suitable anytime after giving birth)

• We will practice specific exercises to gently get back in touch with the perineum, strengthen your deep abdominal muscles, tighten your hips back together and loosen the back pains.
• Use breathing exercises and chanting to soothe the nervous system, rebalance the energetic centers of the body (chakras) and support the body's healing process.

Session 3 & 4 (suitable starting with the 2nd month postpartum)

• Practice gentle yoga to open, balance and release the areas that are particularly challenged during pregnancy, birth and postnatal time (chest, neck & shoulders, hips, lower & upper back).
• Bond with your baby and have fun while doing yoga together (can also be practiced without the baby) and learn what exercises you can practice to tone your legs, arms and core even while you're breastfeeding.
  

Session 5 & 6 (suitable starting with the 4th month postpartum)

• Use the healing power of yin yoga to achieve a deeper release and opening in the body, strengthening and finding more freedom around the joints (particularly hips, sacrum & spine) and promote better sleep. 
• Pilates exercises to strengthen and tone abdominal muscles, improve your cardiovascular fitness and boost your energy level.
  
• Kundalini yoga to rebuild fire (chi/vital energy), strengthen the immune system, relieve stress and reduce symptoms of postpartum depression

And overall, give you strength, help you relax through this new period of your life, and guide you in your ability to be at ease and remind you to breath deeply.

Thank you for your interest and I hope this postnatal program will benefit you and your baby greatly!

This program includes:

• Introduction and Instructions
  
• 6 pre-recorded yoga sessions (3 hours of video)
• 1 downloadable resource
  
• 1 music playlist curated for this program
• Unlimited lifetime access

Each video can be practiced separately, there are 6 different and complete practices of 20-30 mins for you. You will achieve maximum of effect if you practice 2-3 times per week.

About me

I am a certified yoga teacher (E-RYT500) based in Berlin.

I've always been passionate of movement and a healthy lifestyle and I have over 15 years years of practice and study of different forms of sports. This allowed me to gain a solid understanding of the human body’s anatomy and physiology.

I have been practicing yoga since 2010. I practice (and teach) Sattva Yoga which is a mix of hatha-vinyasa-kundalini, a breath-centered and free-style approach to yoga based on the ancient eight-limb system ("the yoga Sutras") originated in India.

My certifications include:

✅ 300h RYT Hatha, Vinyasa and Himalayan Kundalini Yoga - Sattva Yoga Academy, Rishikesh, India

✅ 200h RYT Vinyasa Yoga - Yoga 4All Mankind, Berlin, Germany

✅ 100h RYT Prenatal & Postnatal Yoga - Sat Chit Ananda Yoga, Dharamsala, India

✅ 50h RYT Yin Yoga - Shree Hari Yoga, Dharamsala, India

✅ 50h Core Power Pilates - Yoga 4All Mankind, Berlin, Germany

I have further participated in ongoing education with internationally renowned teachers such as David Swenson, Sharon Ganon, Laruga Glaser, Kino McGregor, Guru Jagat, Hari Jiwan, Anand Mehrotra, and many more.

I’m passionate about yoga as a tool for transformation and awakening and I strongly believe that teaching and studying yoga is a beautiful journey that continues throughout the life. I see my students as my teachers and I would like my students to explore, release, experience inner and outer transformation – and have fun!

The motto that guides my practice and my life is: "Don't look to be perfect, but to evolve"

FAQ

Who this course is for?

This course was designed for mamas who have just given birth and want to support their body's healing process and slowly get back in shape

When can I start?

If you had an uncomplicated pregnancy and vaginal delivery, it's generally safe to begin exercising a few days after giving birth or as soon as you feel ready. If you had a C-section, extensive vaginal repair or a complicated birth, talk to your health care provider about when to start an exercise program.

Can I manage this with a baby?

Yes! As a mom myself, I experienced first hand how finding time can be challenging, so I have designed the classes in compact 20-30 mins chunks. 

Is this program suitable for losing weight?

This program was not particularly designed for promoting weight loss. I strongly believe this process should be allowed to happen naturally after giving birth and not try to manipulate it especially if you're breastfeeding. However this program was designed to help you tone your body and it may result in weight loss that can vary from one person to another depending on their lifestyle and their specific metabolic process.

How can I access this? 

Once purchases, it will be yours forever and you can practice it over and over again. You will be able to stream it here via Gumroad (web or app) or you can also download it and access it on your devices whenever you want. 

What if it's not useful? 

Your satisfaction is my number one priority. If you have a problem within the first 14 days, I'll solve it, refund it, or whatever it takes to ensure you walk away happy.

More questions?

If you have any questions send me an email or DM me on Instagram here. 

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Disclaimer: If you’ve had a cesarean, stitches or complication at birth, please check with your physician before taking this class.

If you have any pain or medical conditions such as high blood pressure, increased shortness of breath, dizziness or feeling faint, uterine contractions, chest pain, rapid heartbeat or difficulty walking, please consult your doctor before taking postnatal yoga classes.