The Collective W

Directions Website

The Collective W Women • Wisdom • Wellness
Women's Health Pilates | Birth Doula | Workshops & Community
Supporting women through every season of life.
📍 Cronulla

The Collective W supports women through every season of life with Women's Health Pilates, birth doula support, workshops, and education. Our approach combines thoughtful movement, evidence-informed care, and compassionate support to help women build strength, reconnect with their bodies, and feel confident through pregnancy, postpartum, and beyond.

14/10/2026

Pregnancy + Half moon against the wall = supported, steady, spacious 💗

Balance feels different in pregnancy, but you don’t have to skip balancing poses. With the wall behind you and a block beneath your hand, you get support, a little extra space for your belly, and the floor feels closer.

Keep your standing knee soft and breathe, and go only as far as feels good. Move in a way that feels good to you, and loop in your midwife or doctor if you’re unsure.

Save this for your next prenatal practice, and tag a pregnant friend who’d love it.

14/10/2026

Lower back pain and hip tightness in pregnancy? 🤰

This is one of my favourite things to show partners and birth support people. With mum in child’s pose, place the heels of your hands on the back of her pelvis, keep your arms straight under your shoulders, then bend your legs and lean in with your body weight. Your legs do the work, so you can keep going without tiring out.

Go slowly, let her guide the pressure, and ask “more, less, or a different spot?” Many women find it helps them release and rest, whether it’s at home or between contractions in labour.

Check with your midwife or care provider first if you have pelvic pain or any pregnancy complications.

Save this for your partner or support person, and send it to them tonight. 🙌

09/10/2026

When is the last time you truly allowed yourself to rest? 🤍

Pregnancy asks a lot of your body and your mind. That’s why every Embodied4 session ends in a restorative pose, followed by a guided meditation, relaxation or visualisation, and then a complete rest in Savasana (co**se pose). It’s there to support your nervous system and give you time to slow down.

It’s a chance to switch off the outside world (the constant flow of information, advice, and other people’s worries and experiences) and turn inward to what matters most.

This is reclined butterfly (Supta Baddha Konasana). The prop holds you comfortably supported, so you’re not lying flat on your back. At home, try placing cushions under your knees for support.

Embodied4 is a rolling four-week prenatal program with one 75-minute session a week, Wednesdays 4:30pm at Bhav Yoga, Cronulla.

Tap the link in my bio to learn more and reserve your spot. DM me if you have any questions, I’d be more than happy to have a chat. 🤍

29/09/2026

Your obliques are doing more than you think.

Side Bend might look simple, but lifting and lowering through your waist with control - not momentum - is what actually works your obliques. And that side-body strength shows up everywhere: better everyday posture, carrying a toddler on one hip, rotating to reach something without tweaking your back.

Try this 3x this week and tell me how it feels.

The last five minutes are my favourite part of every session.Four pregnant women, reclined in butterfly shape, completel...
22/09/2026

The last five minutes are my favourite part of every session.

Four pregnant women, reclined in butterfly shape, completely still - this is the closing relaxation of week one, and it’s this moment, more than any exercise, that tells you what Embodied4™ is really for. Not just movement, but permission to stop, breathe, and be held for a few minutes in a season of life that rarely offers that 🧘‍♀️

Tag a pregnant friend who needs five minutes like this in her week ✨

21/09/2026

This is what week one of Embodied4™ actually looked like.

A behind-the-scenes glimpse of the very first session of this founding cohort - the room set up with every prop ready, and each woman walking in to find her own welcome pack waiting for her: an Embodied4™ journal with her name on it, a local resource guide with an offer picked specifically for her, and this week’s home-practice handout on pelvic floor and deep core activation and release. Small details, but they said something before a single word was spoken: you are seen, you are expected, and this next chapter of your journey matters enough to prepare for. That’s the tone we carry through the whole four weeks.

Want your own welcome pack and journal? Link in bio to join the next block.

13/09/2026

Scissors isn’t about how high your legs go. It’s a study in control.

Start low — pelvis down, upper body curled forward, head resting if you need it. This is where concentration lives: finding the exact rhythm of the movement before adding intensity. Precision over speed, every time.

When you’re ready, lift through the pelvis, hands supporting your lower back, legs rising into the scissor. Everything here initiates from your centre — the deep core is what holds you steady while the legs move independently. That’s centering in action, not just a word in a list.

Breath drives the flow: two pulsing exhales as the legs split apart, then an inhale as they pass through centre. Let that rhythm keep the movement continuous rather than mechanical. And in both versions: both legs reach away from the midline, not just the one coming toward you. That’s what precision actually looks like in this exercise.

Centering. Concentration. Control. Precision. Breath. Flow. The exercise hasn’t changed in over a century — the principles are still the whole point.

Which version are you starting with today?

Still deciding about the Founding Cohort? You’re not alone — here’s what people usually ask before saying yes. Swipe thr...
02/09/2026

Still deciding about the Founding Cohort? You’re not alone — here’s what people usually ask before saying yes. Swipe through, and if I haven’t covered yours, my DMs are open.

Connect. Prepare. Surrender.





02/09/2026

Yes — I fall at the end of this video. That’s exactly the point.

Meet the Seal: one of my favourite (and most underrated) Pilates exercises. You hold a flexed, C-curved spine, rock back and forth along it, then balance at the top just long enough to clap your feet together three times.

It takes real core strength to hold that shape, coordination to keep the rhythm, and focus to balance at the top — which is exactly why I love it. Some days I hold the rhythm. Other days, like the end of this clip, I lose control and tip right over.
Both are part of the practice.

The more you play with this movement, the more your mind and body learn to work together — not because you get it flawless, but because you keep coming back to it.

Save this and give it a go in your next session, wobbles included.





Address

Shop 7, 64 Cronulla Street
Cronulla Beach, NSW
2230

Opening Hours

Wednesday 9am - 5pm
Thursday 8am - 4pm
Friday 8am - 4:30pm

Website

,

Alerts

Be the first to know and let us send you an email when The Collective W posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category