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One of the first exercises that I do with a new client is to have them write out, design a collage, or even draw their ideal birth experience. They can pick magazine cutouts and paste on a cardboard or write in a beautiful journal. It doesn’t matter what they do, but I want and encourage them, and YOU, to get it out on paper and into real life.

Ideally, I work with clients before they have settled on a doctor or midwife. However, it is rarely the case that a woman is a blank slate and open to what the universe is putting in front of them.

If you are newly pregnant, I encourage you to try this exercise. Design you own birth on paper, or cardboard. Then, in the next couple of days and/or weeks I encourage you to really take a look at the people you have surrounding you. Are these the people that will be on your birth team? Will they support what have you put down on paper? Will they support your overall wellbeing?

Pick a team that will support you and your dream birth.  Think about the environment that you want and build your team from there. If you have any doubts about someone, then get them off of your team. This is about you and your baby!

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Warm Up:

30s Plank

30s Downward Dog

30s Right Crescent Pose

30s Plank

30s Downward Dog

30s Left Crescent Pose

30s Plank

30s Downward Dog

5 Rounds for Quality: 

5 Strict Press

30s Handstand hold or 5 HSPU


  • If no inversion, then do KB Overhead Walk for 50ft.
  • Rest as much as needed between rounds.

Repeat 5x