The muscles around your hips including your glutes, deep hip rotators, hip flexors, and inner thighs all influence the tension placed on your pelvic floor.
We're working to improve hip mobility to make it easier to access different labor positions

Half Kneeling cat/cow
Kneeling Lunge Rocks
Quadr...

Improving side body, thoracic, rib cage, pelvic & hip mobility with Coach Amanda

Seated overhead reach
Pigeon rock back
Half kneeling lunge switch
Wide to Narrow Moving Child's Pose
Frog with Foot Lift-Off
Clam shell + Reach
Puppy Pose

A mix of external and internal rotation movements to create hip and pelvic floor mobility. 10 minutes of gentle movement with Coach Amanda

Cat/Cow
Quadruped Hip Circles
90/90 Switches (+ add reach back)
Half Kneeling rock back (+ add rotation)
Lateral hip rocks
Frog Rocks

Birth preparation isn't about controlling labor, it's about giving your body more movement options and trusting the work you've done. Coach Amanda takes you through an all inclusive mobility flow

Puppy Pose
Quadruped Hip Circles internal
Side lying foot lifts
Single leg rock backs
Frog Rocks ...

Movement that feels good for mama and baby. Today's class tip: think soft jaw, soft breath, & soft pelvic floor.

360 Breathing / hug the baby
Support deep squat rocks (hand on ground)
Deep squat to stand
Puppy pose
Quadruped with thoracic openers
Kneeling side reach deep
Wide Child's Pose

Learning to relax your pelvic floor is a skill that improves with practice. Let Coach Ashley guide you through the release with feel good exercises

Side-Lying Half Happy Baby
Seated pigeon pose
Seated straddle to overhead reach
90/90 single side rotation

Coach Ashley takes you through a mobility flow while focusing on the relaxation of your pelvic floor

Cat/Cow
Quadruped Hip Circles
Frog Rocks
Deep Squat with thoracic openers
Hip flexor stretch with a reach
Hug baby

The pelvic outlet is where your baby exits during birth. In today's class, we will focus on making space for baby to exit during birth

Cow Pose (Knees Closer Than Feet)
Quadruped Internal Rotation
Single Windshield Wipers
Side-Lying Half Happy Baby
Kneeling Lunge Rocks
Wide Child's Pose

Improve baby positioning and create space for baby as we prepare for birth with Coach Ashley

Cat + cow
Puppy Pose
Frog Rocks
Wide Child's Pose
Deep Squat Hold
Happy Baby

The pelvic inlet is the upper opening of your pelvis where your baby's head first enters. These mobility exercises will help focus on the pelvic inlet.

Moving Cat Child’s Pose
Deep Squat Rock
Frog Squat
Lateral Hip Rock
Happy Baby