Yoga Mama Online

Yoga Mama Online Yoga Mama Online is a web based yoga studio offering prenatal and postnatal yoga classes. Doula and hypnobirth services are also available.

All of our yoga sequences are modified to feel comfortable for pregnant and postpartum students.

08/27/2026

Here are 5 postures to promote Optimal Fetal Position in the third trimester of pregnancy.
1. Puppy pose
2. Lunges
3. Down dog
4. Squat
5. Bound angle forward bend

Check out the Birth Salutation sequence on my YouTube channel to put it all together!

Even if you’re not pregnant this sequence feels amazing for the hips and lower back. What are your go-to postures to feel good in your body every day?

08/26/2026

There’s always time for Yoga. It’s not a destination or a specific sequence of postures. It is bringing your mind, body and breath into the same place, at the same time. How often do you allow yourself to do that?

08/19/2026

Doctors who welcome Doulas are the best! A really quick way to get a sense of how much your doctor supports your choices and your birth experience is to ask them how they feel about you having a Doula present. If they are all for you having that extra support, most likely, they are an excellent provider. They are not worried about someone witnessing their work, which is a good indication that they’re not doing unnecessary obstetrical procedures, using medical manipulation or bullying their patients into being in a specific delivery position. If your doctor tells you that a Doula is a waste of money, I highly recommend that you tell them that having a Doula can reduce the risk of C-section by over 30%. Then ask them what their c-section rate is. Then change providers! Comment below if your provider was happy for you to have a doula OR if they encouraged you not to have a doula, let us know why you think that was the case. Did you hire one anyway? Are you happy with your decision? Also want to shout out to for his comment on my last reel that inspired me to talk about the difference between supportive OB’s who welcome and celebrate doulas and controlling, domineering OB’s who rely on outdated patriarchal information to excuse their obstetric violence and manipulation.

High Protein Mango Coconut Smoothie54 grams of protein in one delicious smoothie!Many of my pregnant clients have told m...
08/18/2026

High Protein Mango Coconut Smoothie

54 grams of protein in one delicious smoothie!

Many of my pregnant clients have told me they struggle to get enough protein each day. Sometimes it’s nausea or food aversions. Sometimes they’re vegetarian, too busy to prepare another meal, or it’s just SO freaking hot that the last thing they want is a big, heavy meal!

So I wanted to share my favorite way to reach my daily protein goal of 100 grams.

I’ve been vegetarian for over 30 years, and honestly, it wasn’t until I was pregnant that I really started prioritizing protein.

My Mango Coconut Protein Smoothie

Handful of spinach
½ cup frozen mango
12 oz Silk Protein Milk
2 Tbsp full-fat coconut milk
1 tsp spirulina
½ cup Greek yogurt
1 scoop Sunwarrior Vegan Vanilla Protein Powder

Approximate nutrition:

• 450–500 calories
• 54 g protein
• 7–8 g fiber
• ~900 mg calcium
• 7–8 mg iron

It’s cold, refreshing, easy to digest (for me, anyway!), and easy to take with me just about anywhere.

And when you’re pregnant, nauseous, dealing with food aversions, vegetarian, busy, or simply too hot to think about cooking… sometimes drinking your protein is just easier. 🙌

What’s your favorite way to get more protein in? Share your go-to in the comments—I’m always looking for new ideas!

08/06/2026

Can you think of any reason why a hospital would have a policy against taking video of a birth? I can only think of one: they don’t want evidence of obstetric violence. So many providers get very “hands on” during the pushing phase. I encourage my clients to have explicit conversations with their provider about how they manage the pushing phase, beyond “I don’t want to be on my back.” You also need to know if they tell you how and when to breathe, is there a time limit on the pushing phase, do they “massage” the perineum during delivery or do they allow the baby’s head to naturally stretch the tissue? I know these things are uncomfortable to think about, and many providers won’t discuss these topics until closer to delivery but you need these answers with plenty of time to switch providers if their practices don’t align with your preferences or respect your bodily autonomy.

07/29/2026

Doulas get the deets early, I mean, “I just got a positive pregnancy test” early! I hear about pregnancy before moms, sisters, friends, sometimes even partners. Who did you tell first? My answer in the comments.

07/25/2026

🐱🐮 Cat-Cow is a move you’ll want to know…

Cat and Cow, nice and slow,
Helping your body move and flow.
On the floor or in a chair,
Standing tall—it works everywhere!

In pregnancy, it makes more room,
Eases aches that often bloom.
Baby gets a gentle sway,
As you breathe the stress away.

Postpartum, it’s kind and light,
Helping your spine feel just right.
Wake up your core, breath and feel,
Soft and gentle, time to heal

Young or old, strong or new,
Cat-Cow has a gift for you.
A happier back, a calmer mind—
A few slow breaths does wonders every time. 💛

✨ Floor, standing, or seated—there’s always a way to fit Cat-Cow into your day!

07/24/2026

🍉 Watermelon Mock-a-Rita 🍉

Hydrating, refreshing, and packed with nutrients to support pregnancy and postpartum recovery.

Recipe:
4 cups watermelon
2 cups coconut water
Juice of 1 lime
2 generous pinches of pink Himalayan sea salt

Why your body will love it:

Deep hydration – Watermelon and coconut water are naturally high in water, making this a delicious way to stay hydrated.

Replenishes electrolytes – Coconut water provides potassium, while the sea salt adds sodium—two key electrolytes lost through sweat and important for fluid balance.

May help reduce muscle cramps – Potassium and hydration can support healthy muscle function, which may be especially helpful during pregnancy and postpartum.

Rich in vitamin C – Watermelon and lime provide vitamin C to support your immune system and help your body absorb iron.

Supports healthy blood volume – Staying well hydrated is especially important during pregnancy as blood volume increases significantly.

Supports breast/chestfeeding hydration – While drinking more fluids doesn’t automatically increase milk supply, staying well hydrated helps you feel your best and supports your body’s normal milk production.

Naturally refreshing – A great alternative to sugary sports drinks with no artificial colors or flavors.

Easy on the stomach – The fresh ingredients are gentle and can be especially appealing on hot days or when you don’t feel like eating a heavy snack.

Simple ingredients. Powerful hydration. Your body is doing amazing work—give it the support it deserves.

Save this recipe for your next grocery trip and share it with an expecting or new birth parent!

07/24/2026

If you can’t tell, I’m obsessed with the herbal goodness that is Forest and Meadow. They create powerful herbal remedies that help my clients have the best pregnancies and postpartum recovery possible. Went in today for the Abundant Milk Tonic for a client and left with so much more!

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7919 Big Bend Boulevard, Suite B
St. Louis, MO
63119

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