Ready to get down dog?

Have you ever been in a yoga class-hot, sweaty, muscles on fire, when the teacher “invites” you to come into downward dog for a few breaths to rest.


You know. Just hold your body up with your arms, bum in the air, head down. Now rest. No big deal right?


Um, yeah. Actually it is a big deal. Although downward dog is probably the most popular yoga pose out there, that doesn’t mean it’s easy.

Downward dog requires a fair amount of strength in your arms and shoulders. A little bit/a whole lot of flexibility in your calves and hamstrings. And some core strength to go along.

So if you’re pregnant, newly postpartum or haven’t been on your yoga mat for awhile, yeah, downward dog might feel a wee bit challenging!

The good news though-yoga is a practice. So the more you do it, the easier it becomes.

But that being said, there are LOTS of ways that we can help prepare your body for downward dog so you’re not just counting down the minutes til savasana!

I’ve put together this short sequence to help prepare your arms, wrists, shoulder and core muscles so you feel stronger and more supported when you’re getting your downward dog on.

NOTE: If downward dog doesn’t feel great or right for you at this time, check out the alternative option I’ve added at the end of this sequence. If you’re having a hard time connecting to your deep abdominal muscles, feel vulnerable in the pelvic floor, or uncomfortable (light headed or nauseous) having your head down during pregnancy this may be a good time to try the variation using the wall or a chair so you’re more upright but still get the nice stretch that downward dog provides.

Movement for Birth Prep-Facebook Live with Kim Vopni

Kim Vopni known as the Vagina Coach joins me to talk about how we can use movement during pregnancy to help prepare your body for birth. Kim is the author of the book Prepare to Push so she's the perfect person to talk to about this subject! 

Kim and I chat about why it's important to release tension to encourage a smoother birth, why moving throughout your day is a good idea and some of her go to exercises. 

Time out....movements to help you calm the F down!

I'd like to say that as my kids have gotten older I've learned to handle stressful situations with the grace and ease of Maria Von Trapp....but let me tell ya, sometimes I just want to run into that giant mountain field and never come back!

Okay, well that might be a bit dramatic and it DOES get a bit easier to find some time for self care but what I've realized comes in really handy are some GO TO stress and anxiety diffusing tools...KEEP READING

Outdoor Workout Part 2: Arms and Core

I know that a lot of you reading this get a serious work out just running around after your little one, whether it be at home or at the park. I remember those days well. Countless trips up and down, up and down the stairs. Great work out!

But now that my little guys are older, they pretty much entertain themselves at the giant pile of sand/mud at our favorite park, leaving me feeling a bit bored.

Well, here are some great exercises you can do whether you're trying to multitask and fit a little bit more movement into your life while your little one plays....KEEP READING

Outdoor Workout Part 1: Legs and Hips

When the warmer weather sets in I find myself at the park for HOURS upon HOURS with the kids! And I love it. I love watching my kids build and climb and sorry to rub it in but we're now entering into those years you've all been dreaming about...when your kids can actually entertain themselves at the park! But that leaves me sitting there daydreaming or staring at my phone for long periods of time...KEEP READING  

Some truths about Motherhood

I almost feel weird writing about Mother's Day. After becoming a mother myself, it feels weighty and sacred and something that needs to be celebrated. But from a business perspective it feels commercial and not completely authentic. 

Of course, the sacredness of motherhood should be celebrated daily and through & She Moves I hope to do that....KEEP READING

5 Tips for a smoother cesarean recovery


Although I’m just getting this post done in the nick of time, it’s been weighting on me for some time to write about Cesarean recovery. It only seemed fitting to share it in April, as it is Caesarean Awareness month, however, it is an issue that affects thousands of women in Canada each and every month.

For many years women were made to feel guilty if they could not have a vaginal or natural birth for some reason...KEEP READING

Celebrating Earth Day with Natural Movement

Well, we didn't make it out to any organized Earth Day events today or pick up garbage at a local park but we sure did get up close and personal with the natural world. 

My boys regularly interact with nature in the most inspiring way. They climb trees, walk on logs, build forts with sticks and logs they find....I mean the list goes on. They love being in nature but what really interests and inspires me is how they move when they're doing it...KEEP READING

Spring Awakening

Well spring is here and not only are the trees starting to bloom and flowers are popping up all over, but there’s a change a happening over here too! & She Moves is getting a BLOG! Whoo!  

 I’m taking the next step in this entrepreneurial journey and starting a blog to help further connect with you on a regular basis and provide you with all sorts of great information, to keep you feeling your best through pregnancy, birth and motherhood...KEEP READING

Support System

The past few weeks have been particularly stressful for me as I raced to get the & She Moves website up and running. It meant many hours sitting in front of the computer filled with an overall sense of anxiety about how to communicate my ideas and approach to the world. Of course, all my hard work (and the hard work of some amazing amazing people) paid off and the & She Moves is up for all to see! I'm so proud of it as well as grateful for the team of wonderful people that have been helping me along on this journey...KEEP READING