Yoga Mama Online

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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.

10/09/2026

✨ The Birth Salutation: Connecting Heaven and Earth ✨

The Birth Salutation is a beautiful, intentional sequence inspired by the Sun Salutation, adapted to support the changing body throughout pregnancy and prepare for birth.

Through squats, bends, gentle inversions, core strengthening, and pelvic floor release, pregnant students build strength, maintain mobility, and learn to move in harmony with their breath. These movements help prepare the body for an active, more comfortable labor while teaching the balance between effort and surrender.

🌿 But the Birth Salutation is about more than physical preparation.

As you reach toward the sky and then fold toward the Earth, you move between heaven and earth, connecting your energy body with the physical world. This practice becomes a beautiful metaphor for birth itself: preparing to bring a new physical body onto the Earth.

With every breath, you practice grounding, opening, strengthening, and softening—learning when to engage and when to release.

✨ Move with your breath. Connect heaven to earth. Prepare your body, mind, and spirit for birth.

Comment if the Birth Salutation helped you prepare for delivery and tag a friend who is expecting! hartel honey Danielle Argyros LeFever Mary Drummond Brittany Nicole

10/06/2026

Great advice from midwife Andi Webb!

10/05/2026

What a beautiful morning we had at the Yoga Mama Meet Up on Saturday! Friendships were formed, gifts were given and deep breaths taken by all. Thank you so much for coming Danielle Argyros LeFever hartel honey Mary Drummond Molly Rockamann Korte Sweet Ginkgo Karalyn Skinner Bekah Sendejas Dessa Somerside Can’t wait to do it again!

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.

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

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