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Support Your Changing Body with Prenatal Yoga, Breathwork & Pelvic Floor Exercises

Pregnancy can bring physical discomfort, postural changes, and the challenge of staying connected to your body as it prepares for birth. In this nurturing prenatal practice, Rachel Nicks, doula and founder of Birth Queen, combines breathwork, pelvic floor exercises, gentle yoga, and mindful movement to support nervous system regulation, improve mobility, prepare your body for labor, and encourage spiritual embodiment throughout pregnancy. Along the way, Rachel invites you to slow down, connect with your baby, and create intentional moments of presence that nourish both mother and child.

Disclaimer: If you are recovering from an injury, pregnant, postnatal, nursing or elderly, or have recurring or chronic pain, or any circumstance, consult your doctor for approval concerning your voluntary participation. Instructions provided on the Gaia Goddess Lifestyle platform and elsewhere are in no way intended as a substitute for medical advice. Participation is done at your own risk.

Prenatal Yoga, Breathwork & Pelvic Floor Preparation

Prenatal yoga is a gentle movement practice that combines breathwork, pelvic floor activation, mobility exercises, mindful stretching, and meditation to support the changing body throughout pregnancy. This practice emphasizes body awareness, postural alignment, deep core engagement, and intentional movement while creating space to prepare physically, mentally, and emotionally for birth.

What You’ll Learn

  • How to coordinate breath, pelvic floor engagement, and transverse abdominal activation to support your changing body during pregnancy.
  • Gentle yoga poses and mobility exercises that encourage healthy posture, hip mobility, and spinal alignment.
  • Techniques to release tension in the neck, shoulders, chest, hips, and lower back while creating space for your growing baby.
  • Functional movement patterns that support comfort during pregnancy and prepare your body for labor and postpartum recovery.
  • Mindfulness practices that strengthen your connection with yourself and your baby through intentional breath, movement, and stillness.

Support Your Body, Baby & Pregnancy Journey

As your body prepares for birth, intentional movement can help you feel more supported, balanced, and at ease. This practice encourages healthy alignment, improves mobility, and creates space to reconnect with your breath, your body, and your growing baby through every stage of pregnancy.

Benefits Include

  • Supports healthy pelvic floor and deep core awareness during pregnancy.
  • Encourages mobility in the hips, spine, chest, and shoulders.
  • Helps improve posture and body alignment as your body changes.
  • Promotes relaxation and nervous system regulation through intentional breathwork.
  • Creates space to connect with your baby through mindful movement and meditation.
  • Helps prepare the body for labor, birth, and postpartum recovery.
  • Encourages self-care, presence, and emotional wellbeing throughout pregnancy.

View the Video Transcript.

About Rachel

Rachel is a trainer, doula, lactation counselor, actor, podcaster, and founder of the nonprofit Birth Queen, an organization to help combat the Black maternal health crisis. Birth Queen is a resource that Black women and birthing people can trust. They can be confident knowing that there is someone advocating for them and breathing exciting new life into the birth world with funding, education, and support. Her approach combines functional fitness, pelvic floor education, and mindful movement to help mothers build lasting strength, confidence, and stability throughout their postpartum journey. Rachel, born in Oakland, CA, is a mother of two sons and resides in NYC.

You can connect with Rachel on Instagram @birthqueenorg.

Instructor
Rachel Nicks
Fitness Expert & Doula
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Experience a nurturing prenatal session designed to connect to your baby and body.

Difficulty:
  • All Levels
Requires:
  • Block
  • Mat
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