Sarahjoalmo Yoga

Part 1 was all about lightening the load in the pelvis because quite possibly your baby is striking a nerve (literally) that’s giving you that lightning sensation.

(Watch the reel just before this one if you missed part 1!)

Part 2 is about finding that funky stretch to get right where you need it and relieve some of the ZING.

SAVE this post to revisit these poses later!

What other aches & pains are we feeling these days? What trimester are you in? Let me know in the comments, and I’ll DM you with some suggestions ❤️

I really hope you watch this and you’re like, “What’s lightning crotch??”

Because that would mean you probably haven’t suffered through it!

But ahhhh yes might as well save this post just in case lightning crotch finds you. Try these poses, let me know if it provides you some relief!

SAVE this post to try later!

SAVE this one for later! And here’s 5-7 ⤵️

5 - CAT / COW
6 - ear-to-shoulder
7 - neck CARs

✅ SAVE this post for later!

You’re not gonna like what I have to say…! 👇

I can’t tell you it takes ___ weeks / months / years to “heal” diastasis recti, because it’s different for every person and every pregnancy!

But I CAN tell you this:
👉 Your body’s not broken. Let’s stop saying “heal” diastasis recti.
👉 The width doesn’t actually matter that much. What matters is the strength and function of your core.
👉 It all starts with the breath.

Ready to work on your ab separation? 💬 Comment CORE and I’ll send you the link to Mama Core Workshop that will teach you everything you need to know about your core & pelvic floor in pregnancy and postpartum.

Share this with a friend who needs it! 👯‍♀️

A more detailed explanation 👇

In the first slide, I’m swinging my baby onto my back for an onbuhimo back baby wear.
1️⃣ If you want to learn how to do that, you need my Carry with Confidence baby wearing program.
2️⃣ If something like that is difficult for you, you need to do this:

💥 Active shoulder mobility drills — get your arms in the position I’m showing in slide 2, and then switch which arm is on top. The KEY is to do it slowly and with control.

🐶 Puppy pose — give your shoulders some time to open up.

🪡 Thread the needle — go in and out a few times before relaxing into the pose (shoulder AND head resting on the ground)

Questions? 💬 Leave them in the comments.

SAVE this reel to try the poses later!

And share with a friend who needs it!

Why you need these ⤵️

➡️ CHAIR - Ina May says 300 squats a day, so here’s yoga helping you get there.

➡️ GODDESS - nice mix of stretch & strength that won’t aggravate the SI joint

➡️ MOUNTAIN - trains your body toward optimal posture to prevent aches & pains

➡️ PIGEON - eases tight hips (don’t hold for too long though!)

➡️ SUKHASANA - calms the body and mind

✅ SAVE this post to try later!

💬 Comment P4B and I’ll send you info on my best-selling Preparing for Birth program!

Save these 3 simple yoga moves you can do even in your earliest days postpartum–as long as it feels good in your body!

1️⃣ Holster Stretch 👉 Clasp your hands behind your back as you inhale deeply into the chest and reach the hands way back. Try tilting your head to one side and maybe lifting your chin up and down to find the stretch in different places around your neck.

2️⃣ Elevated Bridge 👉 Lay on your back, feet planted. Put a pillow or two under your hips, and just relax and breathe. This is a great restorative pose for the pelvic floor, especially if you’re still healing from tearing or stitches.

3️⃣ Belly Breaths 👉 Try this standing (mountain pose) or seated (sukhasana / easy pose). Both hands rest on the belly.
☝️ Inhale, fill your entire body with air. Think belly, ribs, chest.
✌️ Exhale, let all the air release. Focus on the sensation of your belly emptying.

💗 Want more like this? Comment SIX, and I’ll send you info on “The First Six Weeks,” my self-paced online program so you know *exactly* what to do in these early days.

(wearing the varsity bra & support bloomers from 🤍)

3 more poses ⤵️

👉 Queen’s chair: basically build a huge wedge of pillows and lean back against it
👉 Savasana: put pillows under your knees and lay flat on your back
👉 Legs up the couch: lay on your back, feet up on the couch, knees bent

Let’s make the first trimester suck less. Comment SOS and I’ll send you the link to my FREE first trimester yoga program for so you can:
🤢 Feel less nauseous
😴 Feel more energized
😬 Calm your mind in the midst of first trimester fears

🚨 Comment SOS below 👇

4 poses for after babywearing ⤵️

1 - CAT / COW - and take it around the world, lady! Get crazy with it!

2 - EAGLE ARMS - a little extra cat/cow spine never hurt anybody

3 - THREAD THE NEEDLE - come in and out of it a few times before you commit and get really comfy

4 - HOLSTER GRIP - take the fists together to one side of your hips and then the other for added oomph

💬 Comment BWCS for my free baby wearing guide with my top tips for helping your carry your baby with confidence! ⬇️

SAVE this video to try later!

Here are 3 more! ⤵️

4️⃣ I am strong, capable, and supported.
5️⃣ This intensity has a purpose.
6️⃣ I breathe in strength, I breathe out fear.

💪 Affirmations can be powerful tools for a peaceful and empowering birth experience. They help center your mind and remind you of your inner strength when you need it most.

😮 PRO TIP: Write down your favorites and have a support person read them to you during labor!

🔖 SAVE this post to revisit these affirmations when you need a boost of confidence!

👇 What affirmation are you clinging to for your birth? Share in the comments below - let’s create a treasure trove of empowering phrases for all the moms-to-be!

💬 And comment BIRTH5 for the link to sign up (free!) for my 5 favorite birth prep yoga poses + a free birth prep yoga class! ⬇️

Comment GIFTGUIDE (all one word!) below ⬇️

🚨50% OFF SALE 🚨 on my First 6 Weeks program!

First 6 Weeks will guide you day by day for 6 weeks straight with gentle yoga classes and guided mediations to help you ease into recovery and return to exercise postpartum.

It’s so important to give your body the care and attention it needs in this special time.

The program is on sale this weekend ONLY, so grab it before it’s gone!

💥 Comment SALE below for the link to grab the First 6 Weeks for 50% off.

Don’t forget to send this post to a mom friend who needs it!

🚨50% OFF SALE 🚨 on my Mama Core Workshop!

The Mama Core Workshop will teach you all you need to know about how your core and pelvic floor *actually* work. It’ll teach you how to relax your pelvic floor and the RIGHT way to strengthen it (not a million kegels!).

Learning to relax and properly strengthen your pelvic floor is the key to birth, not peeing when you sneeze, tailbone pain, and so many other annoying symptoms of motherhood.

The workshop is on sale this weekend ONLY, so grab it before it’s gone!

💥 Comment SALE below for the link to grab the Mama Core Workshop for 50% off.

Don’t forget to send this post to a mom friend who needs it!

🤩 50% OFF SALE 🤩 on Preparing for Birth!

My best-selling Preparing for Birth program will guide you day by day for 6 weeks on the road to giving birth. It’s full of yoga classes and meditations to train your body and mind for a peaceful and empowering birth experience.

The program is on sale this weekend ONLY, so grab it before it’s gone!

💥 Comment SALE below for the link to grab Preparing for Birth for 50% off.

Don’t forget to send this post to a mom friend who needs it!

🚨50% OFF SALE 🚨 on my Mama Core Workshop!

The Mama Core Workshop will teach you all you need to know about how your core and pelvic floor *actually* work. It’ll teach you how to relax your pelvic floor and the RIGHT way to strengthen it (not a million kegels!).

Learning to relax and properly strengthen your pelvic floor is the key to birth, not peeing when you sneeze, tailbone pain, and so many other annoying symptoms of motherhood.

The workshop is on sale this weekend ONLY, so grab it before it’s gone!

💥 Comment SALE below for the link to grab the Mama Core Workshop for 50% off.

Don’t forget to send this post to a mom friend who needs it!

Why I didn’t want to hold my baby:

(psst— 💥 Comment SALE below for details on my Black Friday sale! 👇)

I was so completely exhausted. The last thing I wanted in that moment was a baby screaming in my face.

And to be honest, I was a little disappointed it was another boy (I was convinced this one would be a girl!).

I think I would have been less discouraged, less disappointed, and even less exhausted if I had prepared better.

Overall in my second labor, I wish I’d had a different attitude and more realistic expectations. I feel like I really set myself up for frustration, exhaustion, and disappointment thinking that this labor would be “easy,” quick, and just as intuitive and smooth as my first.

But truly, every birth is different.

Trusting your body is an incredible thing, and a toolbox full of tangible tools for enduring labor is incredible, too.

🤰I created my Preparing for Birth program based on my training as a pre/postnatal yoga teacher and my experience of going through 3 unmedicated births.

Preparing for Birth is designed to help you train your body and your mind for a peaceful & empowering birth experience.

💥 And later this week, P4B is going on sale BIG TIME for Black Friday! 💥

My email subscribers get first access to the sale, but if you want early deets, just comment SALE below, and I’ll send you the info!

💬 What’s one *tangible* tool you’re gonna use in labor?? Let me know in the comments.

💥 Comment SALE below for details on my Black Friday sale! 👇

💥 BIG sale coming soon! 💥

My best-selling Preparing for Birth program will be on sale next weekend for Black Friday!

This is the program that will help you train your body and your mind for a peaceful + empowering birth. The one where I’ve poured in everything I’ve learned from my own experience and from helping moms like you on the road to birth.

It will be 50% off for ONE weekend only, so don’t miss it!

💬 Comment BIRTH below, and I’ll DM you the deets!

Baby coming soon?? Here are 12 specific things you can do NOW for a peaceful + empowering birth ⤵️

(And yes, these are the exact things I did before my third birth – which was my most positive experience yet!)

Want my padsicle recipe + postpartum basket checklist? 💬 Comment PPprep below.

✨ Ready for more support? Comment P4B for my complete birth preparation program.

⚡ Already in the program? SHARE this with a pregnant friend who needs these tips!

❓ Questions about any of these? Ask away!