When Can I Exercise After Having a Baby? What the Six-Week Check Does and Doesn't Mean

"When can I exercise again?" might be the question I get asked most by new mums. And the answer most of us are given is "six weeks". As if a door opens on day forty-two and you walk through it back into your old life.

It does not work like that, and it is not meant to. So here is what that six-week number actually is, what you can do before it, and what a sensible build looks like after it.

As always: I am a yoga, barre and mindfulness teacher with postnatal training, not a doctor or a physio. Your midwife, GP or a pelvic health physio knows your birth. This is a picture to take to them, not a replacement for them.

Before the check: you are already moving

In the first weeks you are feeding, lifting, carrying, bending over a cot and getting up in the night. That is a lot of movement. You do not need to add a workout to it.

What you can add, from the first days if it feels comfortable:

• Breath. Hands on your lower ribs. Breathe in and feel them widen, breathe out slowly and feel everything draw back in. It sounds too small to count. It is the foundation for everything that comes later.

• Pelvic floor exercises. The NHS suggests building up to ten squeezes, three times a day, some held for up to ten seconds and some quick, breathing normally throughout. You can do them feeding, lying down or waiting for the kettle.

• Short walks, when you feel ready, building up slowly.

After a caesarean the same applies, with walking encouraged from very early on and pelvic floor work once your catheter is out. If you had a caesarean, I wrote a whole post on the first twelve weeks here.

What the six-week check is

Your six to eight week postnatal check with your GP is a check on your recovery. It looks at how you are healing, your bleeding, your mood, and it is a good moment to raise anything that does not feel right, including leaking, heaviness or pain.

If you want to get back to exercise, say so, and ask. It is your appointment.

What it isn't

It is not a check of your pelvic floor strength, or of how your tummy muscles are coming back together, unless you ask about them. And being given the go-ahead does not mean your body is back to where it was before pregnancy.

It means you can start building gradually. The word that matters is gradually.

Your tummy muscles

During pregnancy the two sides of your stomach muscles separate to make room. This is normal, not damage. For many women the gap closes a lot on its own, and the NHS suggests seeing your GP if it is still obvious around eight weeks after birth, so they can refer you to a physio.

What matters more than the gap itself is whether your breath, your pelvic floor, your deep tummy muscles and your back start working together again. That comes back through an order, not through crunches.

The order I teach

1. Breath. The inhale widens, the exhale draws in.

2. Breath with a light lift. On the exhale, a light lift of the pelvic floor and lower belly. Switching on, not gripping.

3. Move one limb at a time while you keep that connection.

4. Add load. Bridges, squats to a chair, carrying with intention.

5. Build the challenge. Longer holds, more weight, harder shapes. There should be hard work in there. You are not fragile.

6. Impact last. Running and jumping usually come from around twelve weeks at the earliest, and often later.

Three things to keep checking as you go: can you keep breathing, does your belly stay flat along the middle instead of doming into a ridge, and does anything leak or feel heavy? If the answer changes, make the movement smaller. That is not going backwards. It is exactly the skill you are building.

When to get checked

Speak to your GP, or ask for a referral to a pelvic health physio, if you notice leaking, a heavy or dragging feeling low down, pain during or after movement, or a ridge along your belly that keeps showing up. These are common after birth. They are not a sign that you are broken. They are a sign that you deserve a professional's eyes on the foundations, and a physio appointment is one of the most useful things you can book in this season.

Months or years later

If your baby is six months old, or six years old, and you never quite came back into your body, none of this has an expiry date. Start at the breath. It works just as well now as it would have then.

The timeline

Six weeks is when you are checked. Feeling strong and at home in your body can take most of a year, and sometimes longer. You are not behind. There is no behind. There is only forward, whenever you are ready.

The Postnatal Reset opens on 2 November. Eight weeks, three short classes a week, built around exactly this order and made to be done with a baby in the room. From around six weeks after birth, or eight after a caesarean, and just as valid years later.

Join the waitlist to hear first and get the £47 founding price: she-smiles.com/waitlist

Sources: NHS, Your post-pregnancy body; Tommy's, When and how to exercise after a c-section.

Moving After a Caesarean: What the First Twelve Weeks Can Look Like

A caesarean is major abdominal surgery, and it happens on the same day you meet your baby. There is no recovery week with nothing else going on. You are healing a wound through several layers of tissue while feeding, lifting, getting up in the night and learning a whole new person.

So when you ask "when can I exercise again?", the real answer is that you already are. Getting out of bed is movement. Lifting your baby is load. The question is how to build from there in an order that helps you heal rather than one that fights it.

This is how I think about those first months. It is not medical advice, and your midwife, GP or a pelvic health physio knows your body and your birth. Use this as a picture of what a sensible return can look like, and take it to them if you have questions.

Weeks 0 to 6: walking, breathing, and the pelvic floor

In hospital you will be encouraged to get up and walk as soon as you can. It feels like a lot. It helps: short walks keep your blood moving and your body remembering that it can.

Once your catheter is out and you feel ready, you can start pelvic floor exercises. Yes, even after a caesarean. Your pelvic floor carried the weight of the pregnancy for months whether or not you gave birth vaginally, and it wants the same care. The NHS suggests building up to ten squeezes, three times a day, lying, sitting or standing, breathing normally the whole way through.

And breathe. Properly. Hands on your lower ribs, a slow breath in that widens under your hands, a longer breath out. After surgery the breath tends to stay high and shallow because the belly feels protected. Letting it drop low again, when it feels comfortable, is the first strength work you do.

What to leave for now: anything that makes you hold your breath and push, lifting anything heavier than your baby, sit-ups and crunches, and anything that pulls or hurts around the scar.

Around 6 to 8 weeks: the check, and what it means

Your six to eight week postnatal check is the moment most guidance points to. After it, you can usually start to increase what you do gradually. Low-impact movement like walking further, swimming once your bleeding has stopped and your wound has healed, yoga and pilates-style work tend to be the first steps.

A caesarean often needs a little longer than this. Many women find the eight-week mark a more honest starting point for anything structured, and that is why The Postnatal Reset is built for around eight weeks after a caesarean rather than six.

Being signed off is a green light to start, not a green light to go back to where you were before pregnancy. That is a different thing, and it takes longer.

Weeks 8 to 12: building strength in the right order

This is where it gets good, because this is where you get to feel stronger.

The order matters more than the exercises:

1. Breath first. The inhale widens, the exhale draws everything back in.

2. Breath with a light lift. On the exhale, a light lift of the pelvic floor and a draw-in of the lower belly. Not a grip. Think of it as switching on, not squeezing hard.

3. Add a limb. Keep that connection while one leg slides out, or one arm reaches.

4. Add load. Bridges, supported squats, carrying something with intention. Your baby counts.

5. Then the harder work. Longer holds, more weight, more challenge. There should be challenge. You are not fragile.

Two checks worth doing as you go: does your belly stay flat along the midline as you work, or does it dome up into a ridge? And can you keep breathing? If the midline domes or you catch yourself holding your breath, make the movement smaller. Making it smaller is not failing at it. It is the whole skill.

12 weeks and beyond: impact

Your GP may suggest waiting at least twelve weeks before high-impact exercise like running, jumping or heavier weight training. For a lot of women it is longer, and that is fine. Impact is the last layer, not the first.

Signs that mean slow down, or get checked

Stop and speak to your GP or midwife if you notice:

• pain around the scar that is getting worse, or new redness, heat or discharge

• bleeding that gets heavier, or turns bright red again after it had settled

• a feeling of heaviness or dragging low down

• leaking when you cough, laugh or move

• a ridge along your belly that keeps showing up

A lot of these are common. None of them mean something is broken. All of them are good reasons to see a pelvic health physio, who is one of the most useful appointments you can make in this season. You can ask your GP for a referral.

About the scar

Once it has fully healed and your midwife or GP is happy, many women find that touching the area helps. Resting a hand there, then over time light massage around (not on) the scar. Numbness, tingling or a strange pulling feeling can last for months. Getting to know that part of your body again, without rushing it, is part of the recovery too.

The honest timeline

Six weeks is when you are checked. It is not when you are finished. Feeling fully like yourself in your body after a caesarean can take the best part of a year, and moving well through that year is what counts.

You did not have the easy option. Kind does not mean easy, and it does not mean doing nothing either. It means building back in an order that respects what your body has just done.

The Postnatal Reset opens on 2 November. Eight weeks, three short classes a week, built to be done with a baby in the room, and designed for around eight weeks after a caesarean. Every class carries its own self-checks so you always know when to make a movement smaller.

Join the waitlist to hear first and get the £47 founding price: she-smiles.com/waitlist

Sources: NHS, Your post-pregnancy body; Tommy's, When and how to exercise after a c-section.

How to Build a Home Practice That Actually Sticks

Almost everyone I know wants a home practice. Far fewer actually have one, not because they lack discipline, but because they’re trying to build it the hard way. Let me share what actually works.

Make it laughably small. The biggest mistake is aiming for an hour. Aim for ten minutes. Aim for five. A practice you’ll actually do beats a perfect one you keep postponing. You can always do more once you’ve started, and you usually will.

Anchor it to something you already do. “After my morning coffee, I roll out my mat.” Attaching a new habit to an existing one gives it somewhere to live. Willpower is unreliable; routine is dependable.

Leave your mat out. It sounds too simple to matter, but a rolled-away mat is a decision you have to make every day. A mat already on the floor is an invitation you’ll walk past, and eventually step onto.

Let it be imperfect. Some days your practice will be strong and focused. Other days it’ll be five minutes of stretching in your pyjamas while the kettle boils. Both count. Both are the practice. The goal was never perfection, it was showing up.

Follow something on the days you’re uninspired. Deciding what to do is often the hardest part. Having a guide to press play on removes that friction entirely, so you can just move.

A home practice isn’t a test of your character. It’s a small, kind habit you build one imperfect day at a time. Start absurdly small, forgive the missed days, and keep gently coming back. That’s it. That’s the whole secret.

A practice at home is exactly what I have been building for. The Postnatal Reset is eight weeks of short classes you can press play on whenever your day allows, three a week, most of them around twenty minutes. It opens on 2 November, and the waitlist gets first access and the founding price: she-smiles.com/waitlist

Barre, Explained: What It Actually Is and Why Your Body Will Love It

“Barre” gets pictured as ballerinas in pink, gracefully doing very little. Let me clear that up: barre will have your legs shaking within minutes, and you’ll love it more than you’d expect.

So what is it, really? Barre is a blend: a little ballet, a little Pilates, a little strength training and yoga, stitched together into one flowing workout. You use small, controlled movements and hold positions to the point where your muscles genuinely fatigue. That trembling in your thighs? That’s the work happening. That’s where change begins.

Here’s why your body will thank you:

It builds strength without strain. Barre works with your own bodyweight and small ranges of motion, so you get strong and toned without hammering your joints.

It targets the muscles that everyday life forgets. Deep glutes, inner thighs, the tiny stabilisers around your hips and core. Barre lights them all up, and those are exactly the muscles that keep you steady, upright and injury-free.

It’s for every body. You don’t need a dance background, and you certainly don’t need to be flexible. If you can stand near a wall or a chair, you can do barre.

It’s oddly joyful. We move to the beat of the music, and there’s something in that rhythm that makes hard work feel like play. You’ll be working incredibly hard and smiling at the same time, and that is the magic.

Come for the sculpting, stay for the way you feel afterwards: strong, energised, and a little bit proud of those shaking legs.

That is how I teach it: lower body, upper body, core and full body, all set to the music.

I am also building something of my own at the moment. An 8 week program for the postnatal season, and the first chapter of something bigger I will tell you about soon. If you would like to be first through the door, the waitlist is here: she-smiles.com/waitlist

Breathe First: Simple Breathing Practices for Anxious Days

When anxiety rises, we’re often told to “just breathe.” It’s well-meant, and also a little maddening, because in the moment, no one tells you how. So let me actually show you.

Your breath is the one part of your nervous system you can steer directly. Change how you breathe, and you send your body a message it can’t ignore: you’re safe, you can settle. Here are a few practices I come back to again and again.

The longer exhale. This is the simplest and, honestly, the most powerful. Breathe in for a count of four, and out for a count of six or more. The long exhale gently taps the brakes on your stress response. A minute of this can take the edge off a spiralling moment.

Box breathing. In for four, hold for four, out for four, hold for four. The steady, even rhythm gives a racing mind something simple to hold onto. Trace a square with your finger as you go if it helps.

Hand on heart, hand on belly. Rest one hand on your chest and one on your belly. Breathe so that the lower hand moves more than the upper one. This draws your breath low and deep, out of the shallow, chesty pattern that anxiety loves.

Sigh it out. Take a big breath in through the nose, then a second little sip of air on top, and let it all go with an audible sigh through the mouth. Two or three of these can reset your whole system in seconds.

None of these make hard feelings disappear, and that’s not the aim. What they do is give you an anchor, something steady to return to when everything else feels fast and loud. Your breath is always with you. On the anxious days, let it go first.

If you’re struggling with anxiety, please be gentle with yourself, and reach out to a doctor or a professional for support when you need it. These practices are a companion, not a cure.

If your days have felt like a lot lately, the Start-Again Kit is my free, gentle way back in: she-smiles.com/subscribe

And if you are breathing your way through the early weeks of motherhood, I am building something for you at the moment. An 8 week program, made for exactly that season. The waitlist is open here: she-smiles.com/waitlist

Five Minutes Is Enough: Tiny Practices for Busy Days

We tend to think of movement as something that needs an hour, a plan, and the perfect conditions. So on the days we don’t have those things - which is most days - we do nothing at all.

I’d love to offer you a different idea: five minutes is enough. Not enough to transform your body overnight, but enough to change how you feel right now. And “right now” is where a real practice lives.

Here are a few of my favourite small resets. Pick one. You don’t need to change your clothes or find your mat.

✨ One minute of breath. Sit or stand, and make your exhale longer than your inhale - in for four, out for six. Do it ten times. Your nervous system reads a long exhale as safety, and it will start to settle.

✨ A doorway chest opener. Rest your forearms on either side of a doorframe and step gently through it. Thirty seconds here undoes a surprising amount of desk-hunch.

✨ Standing forward fold. Let your upper body hang towards the floor, knees soft, head heavy. Sway a little. Feel your back release and your mind follow.

✨ A single sun salutation. If you know one, move through it slowly, once, with your breath. One round done with attention is worth more than twenty done in a rush.

The point of these isn’t to replace a longer practice, it’s to keep the thread alive on the days when longer isn’t possible. Because consistency isn’t about doing a lot. It’s about not disappearing completely.

Five minutes today. That’s a practice. That counts.

If five minutes is where you are right now, I made something for exactly that. The Start-Again Kit is my free, no-pressure way back to movement, and you can have it here: she-smiles.com/subscribe

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Yoga Isn’t About Touching Your Toes

There’s a sentence I hear more than almost any other: “Oh, I can’t do yoga, I’m not flexible.” And every time, I want to let that person off the hook, because it’s built on a myth I know from the inside out.

I grew up doing gymnastics and ballet. I could touch my toes before I could spell my own name. So when I came to yoga in 2016, flexibility wasn’t the thing I was missing, I arrived with plenty of it. And that’s exactly how I learned that being bendy was never the point.

Because with all that flexibility, I still couldn’t settle my mind. I could fold myself in half and feel more wound-up than ever. What kept me coming back to the mat wasn’t a deeper stretch, it was the way I felt afterwards: calmer, steadier, more at home in myself. The flexibility I already had turned out to be the least interesting thing I brought with me.

So let me tell you what yoga is actually about, from someone who started at the “bendy” end and found the real gift somewhere else entirely.

Noticing. Most of us move through the day on autopilot. Yoga is a rare hour where you’re invited to feel your own body: where it’s tense, where it’s tired, where it asks you to slow down.

Breathing. When life speeds up, the breath is the first thing to go shallow. Learning to lengthen your exhale on the mat is a skill you carry into the difficult conversation, the sleepless night, the moment you’d usually snap.

Coming back. Your mind will wander a hundred times in a class. Gently returning your attention - without the telling-off - is the whole practice. Not staying focused. Coming back.

Flexibility, if you want it, will come. But it’s a side effect, not the destination. You can touch your toes and miss the point entirely, or never reach them and understand yoga completely.

So if you’ve been waiting until you’re “bendy enough,” please stop waiting. Come exactly as you are. The toes were never the test.

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move with me on Youtube - new class coming out every Sunday!

Start Where You Are: A Gentle Guide to Your First Yoga Practice

If you’ve been thinking about trying yoga but keep putting it off, this one’s for you.

I hear the same worries all the time. I’m not flexible. I won’t know what I’m doing. Everyone else will be better than me. I understand every single one, and I promise you, none of them are reasons to stay away. They’re just the nerves that show up before anything new and good.

Here’s what a first practice actually asks of you: a bit of floor space, something comfortable to wear, and the willingness to feel a little unsure for a while. That’s it. You don’t need special leggings, a fancy mat, or a bendy body. You need to show up as you are today.

When you begin, forget about doing the poses “right.” Instead, notice what you feel. Where does your breath sit - high in your chest, or low in your belly? Where does your body hold on, and where does it soften when you let it? This noticing is the real practice. The shapes are simply a way of paying attention.

Start small. Ten minutes is a beautiful place to begin. Roll out your mat, take a few slow breaths, move gently, and finish lying down for a moment of stillness. Do that a few times a week and something shifts, not because you’ve mastered anything, but because you’ve started listening.

And if your mind wanders, or you wobble, or you have absolutely no idea what your body is doing? Wonderful. That means you’re a beginner, and being a beginner is one of the most generous things you can give yourself.

Come and start where you are. I’ll meet you there.

Ready to begin? I have a library of different yoga classes on YouTube and more to come, let’s move together!

Pregnancy Isn’t a Pause - It’s a Remix

Before I got pregnant, I worried that this season would put everything on hold.

My body.
My creativity.
My movement practice.
My identity.

I thought: Will I still feel like me?
The answer turned out to be yes - but in a way I didn’t expect.

Pregnancy didn’t press pause. It just changed the rhythm.

Some movements slowed down. Some got softer.
Some disappeared entirely.
But I didn’t stop moving. I just started moving differently.

I stopped chasing the fire and started honouring the spark.
I swapped performance for presence.
I traded structure for instinct.

And instead of feeling like I was “losing” the old version of myself…
I realised I was expanding.

Pregnancy isn’t a full stop, it’s a remix.
It’s a new version of an old song. One that still carries my voice.
Just with a different tempo, new lyrics, and maybe a few unexpected harmonies.

This season has reminded me that I can adapt without losing who I am.
That softness and strength can live side by side.
That letting go of certain things doesn’t mean letting go of me.

So if you're in a season of change - pregnancy, recovery, burnout, identity shifts - this is your reminder:
you don’t have to go back to who you were.
You can remix your way forward.

The Myth of the Perfect Practice: Why Repetition is Revolutionary

There’s a pressure, especially in the online movement world, to constantly change things up.
New flows. New challenges. New goals.
It’s as if growth only happens when we’re doing something new.

But the truth is: some of the deepest shifts I’ve ever experienced came from doing the same thing again and again.

The same pulse in barre.
The same spinal roll-down in yoga.
The same walk around the block, every afternoon.

Not because I was chasing perfection, but because I was building presence!

Repetition isn’t boring.
It’s anchoring.
It’s how the nervous system learns safety, how strength is layered in, and how your body starts to feel like home, not a project to fix.

Through pregnancy, I’ve come back to the same movements over and over. Some days they feel powerful. Some days I struggle. But each time, I meet myself with a little more compassion. A little more trust. A little less pressure to get it “right.”

The magic of repetition is that it meets you exactly where you are - and it’s still useful.
No performance required.
No outcome needed.
Just presence.

If you’ve been stuck in the loop of needing every practice to be exciting or different, consider this your permission slip to repeat.
To return.
To move like you’re layering kindness into your body with every breath.

That’s where the real growth lives.
Not in novelty, but in noticing.

What Happens When Movement Becomes a Conversation, Not a Command

There’s a moment in practice - sometimes quiet, sometimes dramatic - when movement stops being something we do to our bodies and starts being something we do with them.

It’s the difference between:
“Do this, now.”
and
“Hey… what do you need today?”

For years, I approached movement with structure and discipline. And to be honest, I still love a well-planned flow or a spicy barre sequence. But something shifted - especially through pregnancy - when I realised my body was already in a conversation. One I could tune into, or talk over.

When movement is a conversation, I pause more. I notice what feels expansive or crunchy. I play with tempo. I let myself swap a plank for a breath. I let go of the “should” voice, and let my body guide the rhythm.

It doesn’t mean I move less. It means I move better.
More intuitively. More respectfully. More like me.

This approach isn’t just for pregnancy, or healing, or slower seasons - though it’s especially powerful in those. It’s for anyone who’s tired of treating movement like a checklist, and ready to experience it as something more alive.

So here’s an invitation: next time you step onto your mat, or into a walk, or into your body in any way… don’t just do.
Ask.
Listen.
Move with your body, not against it.

Because some of the most powerful practices aren’t the ones that push you.
They’re the ones that meet you.

Movement in Pregnancy: What I’m Actually Doing (and Skipping)

Pregnancy changes a lot - not just physically, but mentally, emotionally, and yes, in how I move.

Before getting pregnant, I honestly expected I’d have to slow way down. I’d heard all the cautionary advice. I’d seen the overly simplified “gentle stretching only” suggestions. And I had this idea that I’d need to completely shift into a soft, delicate version of my movement practice.

But the truth?
So far I haven’t had to give up as much as I thought.
I’ve just had to get more intentional. More tuned in. More willing to adapt - not because I’m fragile, but because I’m listening.

So I thought I’d share what my movement looks like right now, in real-time, as someone who was already active before pregnancy, who still loves feeling strong, and who’s learning to soften without stopping.

What I’m still doing (and loving)

✅ Yoga — with modifications
I’ve kept up a steady yoga practice throughout my pregnancy, focusing on mobility, grounding, and breath. I skip deep backbends (just because they don’t feel good for me) and long belly-down holds, but otherwise? Yoga has been a lifeline. Especially for connecting to my breath and calming my nervous system.

✅ Barre & Strength — in lower impact ways
I’ve continued teaching and doing barre, with a few pregnancy-friendly swaps (hello, chair support and elevated planks). I avoid deep abdominal compression and long supine work, but I’m still working my glutes, arms, and core in safe and empowering ways.

✅ Walking — everyday
Walking has been such a grounding practice — especially on days when I don’t feel up for anything structured. I don’t track it, I don’t rush it. I just walk for fresh air, headspace, and a bit of movement through my hips. Always with my furry companion Nala of course!

✅ Breathwork — intentional
It’s all about gentle, intentional breathwork. Long exhales. Soft belly breathing. Anything that supports my pelvic floor and nervous system, especially in moments of overwhelm.

What I’ve let go of (for now)

❌ Lying on my belly
Even before it became physically impossible, I stopped spending time in prone positions. It just didn’t feel good anymore — and I realised how many other options there are to strengthen or stretch without needing to go face-down.

❌ High-impact cardio or jumping
This one wasn’t a hard no at first — I just naturally moved away from it. I love a strong, low-impact burn that still makes me feel powerful but doesn’t jar my joints or overstimulate my body.

❌ Forcing movement when I’m exhausted
This has been the hardest — but most important — shift. Instead of pushing through fatigue, I’ve learned to honour it. If I need a nap instead of a workout, that is the practice. That is the strength

🔄 Rethinking core work — not avoiding it
I haven’t stopped working on my core — far from it. But I’ve shifted how I do it.
Instead of crunches or intense leg lifts, I’m focusing on deep core connection: breath-led engagement, pelvic floor awareness, postural strength, and modified side planks. These help me feel supported, stable, and connected to my body — without unnecessary strain or pressure.

Everyone’s pregnancy is different, so what’s right for one person might be different for another. I’m working with what feels best in my body, guided by both research and intuition.

What’s guiding me right now

My movement isn’t about maintaining what I used to do.
It’s about staying connected to my body — not out of fear of losing it, but out of respect for what it’s doing.

I’ve never been more in awe of how much energy and intelligence my body holds.
And the more I trust it, the easier it is to move in ways that feel both powerful and kind.

If you’re navigating pregnancy and wondering how to move — know this:
there’s no one right way.
Some days you’ll feel strong. Some days you’ll need stillness.
And all of it counts.

5 Things to Do for Tight Hips (That Aren’t Just Stretching)

We’ve all felt that familiar hip tightness—whether it shows up after long hours at your desk, a heavy workout, or just from life in general. But here’s the thing: tight hips aren’t just about flexibility. They’re a reflection of how you move (or don’t move) throughout the day.

Most of us spend our lives in straight lines—we sit, we walk, we stand. But our hips were designed for multi-directional movement, strength, and fluidity. In this post, I’m sharing a more holistic approach: five things to do for your hips that go beyond stretching—and why each of them really works.

1. Move in Circles, Not Just Back and Forth 🔄

Most daily movement happens in one plane: forward and back. But your hips are ball-and-socket joints—they love rotation, spirals, figure 8s. When we skip circular movement, stiffness builds up and the joint loses its full capacity.

Try this:

• Hip CARs (Controlled Articular Rotations) help strengthen and mobilise through your full range of motion.

• Seated or standing hip circles are great for daily mobility and waking up sleepy hips.

Why it matters: Circular movement improves joint lubrication, neuromuscular control, and reminds your hips what they’re actually capable of.

2. Strengthen What’s Weak 💪

Here’s the secret: tight hips often point to underactive glutes and core stabilisers. Without strength, the body compensates by clenching or limiting movement in the hips. Instead of just stretching more, you need to build the internal support system.

Try this:

• Banded Clamshells to activate the outer glutes and improve hip stability.

• Glute Bridges to strengthen your posterior chain and relieve hip and lower back pressure.

Clamshell Form Tip:

Lie on your side with knees bent and feet together. Keep your hips stacked (don’t let them roll back!) and lift the top knee only as high as you can without losing alignment. Control is key.

Why it matters: When you strengthen the right muscles, your hips feel more supported and free to move.

3. Unstick Your Hip Flexors with Active Work 🔥

Instead of sinking into deep stretches and hoping for the best, try active mobility—engaging the muscles around your hips to build control as you release tension.

Try this:

• Low lunge with glute engagement: In your lunge, squeeze your back glute and gently hover the back knee off the floor for a few seconds.

• Repeat 3–5 times, focusing on slow and steady movement.

Why it matters: This teaches your body to release tension through activation, not force. The result? More functional flexibility and stronger hips.

4. Check Your Sitting Habits 🪑

The way we sit—especially for long periods—can directly lead to hip tightness. Most chairs position us in a way that shortens the hip flexors and weakens the glutes. One simple shift? Change how you sit during the day.

Try this:

• Spend 5–10 minutes in floor-based positions like 90/90, butterfly, or cross-legged.

• Sit tall and stay mindful of your alignment.

90/90 Form Tip:

Sit with one leg bent in front at 90° and the other behind you, also at 90°. Sit tall and square your hips. If you feel uneven or uncomfortable, place a cushion or block under your hips for support.

Why it matters: Floor-sitting gently encourages hip external and internal rotation, and helps rebalance the body from long hours in chairs.

5. Make It Fun: Dance, Shake, Flow! 💃

We often forget how much joyful movement can release tension. Hips respond beautifully to rhythm—whether it’s a free-flowing yoga sequence, a bit of swaying, or dancing in your kitchen.

Try this:

• Add hip rolls, gentle sways, or figure 8s into your warm-ups or wind-downs.

• Or just put on your favourite song and move however feels good.

Why it matters: Movement is medicine. When you shift from "fixing tightness" to exploring freedom, your hips naturally begin to open.

Tight hips don’t always need more stretching—they need a smarter approach. By focusing on strength, circular movement, active release, and joyful motion, you create space and support that actually lasts.

Think of this routine as a reset button for your lower body—something you can revisit anytime you’re feeling stiff, heavy, or stuck.

Give it a go this week and see how your hips respond. 💫

Yoga is for Every Body, Everywhere

Today is International Yoga Day, a beautiful invitation to pause and celebrate a practice that’s been with me through every version of myself.

From the very first time I rolled out a mat, unsure of how to breathe “right,” constantly comparing myself to the person next to me, wondering if I was doing it wrong - to now - moving slower, with a growing belly, a tender body, and a deep sense of awe for what it's carrying… yoga has held me.

It’s been there in seasons of energy and strength.
In seasons of softness, uncertainty, and change.
It’s been with me in bustling studios, in quiet corners of hotel rooms, in my London living room, and lately, on the floor, next to my dog, in pyjamas.

That’s the beauty of it.

Yoga doesn’t demand performance.
It doesn’t ask us to twist into pretzels or touch our toes to be valid.
It doesn’t care what you’re wearing, how long you’ve practised, or whether your flow looks like anyone else’s.

What it does ask is something both simple and radical:

Can you be with yourself, as you are, right now?
No need to fix. No need to prove. Just presence.

This year, that question has landed deeper than ever.

Pregnancy has invited me into a completely new relationship with my body. One that is constantly evolving, moment to moment. I’ve instinctively let go of things I once loved (deep backbends, fast-paced flows), and instead welcomed new ways of moving and connecting.

But what’s surprised me most is how yoga has expanded to meet me here.

It’s shown up in new shapes: breathwork that calms my nervous system when I feel overwhelmed. Gentle stretches that create space where I didn’t know I was holding.
Even in stillness, lying down with one hand on my belly and one on my heart, there it is. The practice.

And through it all, I’ve felt held by a truth I keep coming back to:
Yoga is not something we do. Yoga is how we are with ourselves.

So today, wherever you are - on a beach, in a busy city, in between tasks, or curled up at home - I hope you find a moment to breathe. To soften. To be with yourself.

Because yoga really is for every body, everywhere.
And that includes yours.

✨ Looking for a short practice to do today? Here’s one of my favourites, no equipment needed, just you, your breath, and your presence.