OPEN FOR REGISTRATION: IRL Prenatal & Postnatal Yoga Classes -> 8-Week Series & Limited Drop-In!
Whether it's been 6 weeks, 6 months, or 6 years, your core and pelvic floor may still not feel fully reconnected — diastasis recti, pelvic floor dysfunction, or just a body that doesn't feel the way it used to. Your provider clears you at 6 weeks for physical activity, but the plan for how to actually start is missing. Postpartum with Grace is that plan.
With my first baby, I gave birth in Germany, where structured postpartum care is standard. I did pelvic floor physical therapy and a postpartum recovery class, both covered by my health insurance. With my second, I moved to the US six weeks postpartum, with none of that infrastructure in place. I had to rebuild my body again, from the ground up, relying on my own professional training and personal experience, starting over in a new country without the support network I'd had before.
With a Master's in Physical Activity and Health, and as a certified prenatal yoga teacher and certified doula, that gap is what built this program: restorative, intentional movement and breathwork rooted in yoga to reconnect with your core and pelvic floor. Now it's yours.
You've been brushed off and told this is just normal — you want to be taken seriously, not just told to wait it out
You're done chasing "bounce back" pressure, and ready to rebuild your body with intention instead
You're dealing with diastasis recti, pelvic floor dysfunction, and/or low back, neck, or shoulder pain from lifting, carrying, and feeding your baby all day
You're overwhelmed, stressed, and running on empty — you need something that calms your nervous system, not just works your body
You're a mom, which means you're busier than almost anyone else — and "I don't have time" is the easiest excuse to let stop you
You're tired of piecing together random Instagram and YouTube videos — you want an actual structured plan that progresses week after week, built by an expert in women's and maternal health and wellness
You're dealing with low back, neck, or shoulder pain from lifting, carrying, and feeding your baby all day
You're looking for a high-intensity workout program. This is restorative, breath-led movement, not HIIT or heavy strength training
You're not willing to slow down and give your body 8 weeks of consistency before chasing intensity and getting back to regular physical activity
You're looking for a quick fix — this is a foundation you build over 8 weeks, not an overnight result
Your core and pelvic floor stop being an afterthought and become the foundation everything else is built on — so lifting, carrying, and keeping up with your kids stops costing you pain you've just learned to live with. Every week builds on the one before it, laying the foundation to reconnect with your body, no matter how long it's been since you had your baby.
8 weeks. 3 flows per week. 30 minutes or less each.
Diastasis recti–safe, breath-led movement rooted in yoga
A step-by-step roadmap that starts with the foundations and builds week after week
Nervous system regulation built into every practice
Access to a private WhatsApp community
Flexible enough to fit around a job, a baby, and everything else on your plate
Your core is a canister, not just "six pack" abs. It includes your diaphragm, pelvic floor, transverse abdominus, obliques, and multifidus working together, driven by breath. Most postpartum programs skip straight to abs before that deep system is even back online.
This program is diastasis recti safe, and focuses not only on strengthening your pelvic floor but on relaxing and releasing it too. The practice extends beyond your core to relieve tension in your low back, neck, and shoulders, and support your arms, glutes, and thighs — all through intentional movement and breath, not high-intensity training.
Every practice opens and closes with relaxation, resetting your nervous system before and after you move. The pace is slow and controlled, not quick or intense. Consistency is what rebuilds the foundation, not intensity: three short flows a week, week after week, is the whole plan.
A core and pelvic floor that never fully reconnect don't just stay uncomfortable — they're what you're relying on for every lift, every carry, every year of keeping up with your kids ahead of you. This is intentional movement for longevity. This is the foundation your body runs on for the rest of your life as a mother. It's absolutely worth building it right now, the right way.
When can I start this program? Please get approval from your provider before starting any program. With a vaginal birth, this is usually 6 weeks postpartum and with a Cesarean birth, this is usually 8 weeks postpartum.
What do I need to do this program? Just a mat and 30 minutes, three times a week. A yoga mat, a yoga block and a resistance band (optional).
It's been years since I had my baby — is this still for me? Yes. Your core and pelvic floor don't have an expiration date on reconnecting. Whether it's been 6 weeks or 6 years, this program starts at the foundation, not where you "should" be.
I already have diastasis recti — is this safe for me? This program is diastasis recti safe by design, built around reconnecting your deep core system before layering in more.
Do I need any yoga experience? No. This is beginner-friendly and rooted in yoga. Every practice is guided from the ground up.
Is this a replacement for pelvic floor physical therapy? No. This program is complementary to pelvic floor PT, not a substitute for it. If you're working with a pelvic floor physical therapist, this is a great addition to that care — and if you're not sure whether you need one, this is still a strong, safe place to start.
What if I don't finish it in 8 weeks? Go at your own pace. You have instant, ongoing access, so there's no deadline to finish by. If a week doesn't feel fully integrated yet, repeat it before moving on — that's not falling behind, that's adapting to where your body is and giving it what it needs.
$197 · Instant access · Go at your own pace