Eight weeks to feel at home in your body again
The Postnatal Reset. Twenty four classes, three a week, most of them around twenty minutes, built to be done with a baby in the room.
You do not need a new body. You need a different relationship with the one you have.
There is no back
You have probably heard a lot about getting your body back. Getting back in shape. Back to your old self. Back to before.
I want to be honest with you: there is no back. The version of you before this baby is not waiting somewhere to be reclaimed, and that is not a loss. It means you are not going backward, you are going forward, and forward is where the good part is.
These eight weeks are not about finding the old you. They are about learning yourself as this new version. Meeting her. Building her. Feeling at home in her.
What is inside
Twenty four classes across eight weeks. Three a week. Most are around twenty minutes, the shortest is eight and the longest is twenty five, because your time is not really yours right now and I refuse to pretend otherwise.
Every week has one Flow to move, one Fire to strengthen and one Feel to breathe and rest, so you can choose by the energy you actually have that day.
Week one is best taken in order, because it builds your foundations piece by piece. After that: big energy day, take the strength class. Nothing left in the tank, take the resting one. The resting one counts exactly the same.
Also included: The Feeding Meditations
Thirteen audio meditations to use while you feed. Not a course inside a course. A library you pick from by how you feel: spiralling, overstimulated, running on empty, awake at three in the morning, guilty, unsure of yourself, or simply wanting to be in the moment you are already in.
Eyes open, hands full, any way you feed: breast, bottle, pumping, mixed, or at three in the morning. There is nothing to get into and nothing to hold. You do not put the baby down, you do not close your eyes, and you never need a free hand.
What you need
A mat, a cushion, a chair and a wall nearby, two dumbbells or two filled water bottles, and a soft ball or a firm cushion. That is the whole list, and most of it is already in your house.
The 8-week postnatal program. 24 classes, three a week: one to move, one to strengthen, one to breathe and rest. Most are around 20 minutes, the shortest is 8 and the longest is 25. Your baby can be right there. Founding member price for the first round only. Includes The Feeding Meditations, thirteen audio tracks to use while you feed, picked by how you feel.
The Postnatal Reset is a digital program. Everything unlocks the moment you join, so there are no refunds once you're in.
If you have a technical problem accessing your classes, email mara@she-smiles.com and I will put it right.
Read the full terms of sale.
What a week looks like
One Flow. One Fire. One Feel. You pick the order.
Flow, to move
Standing, linking, finding range again. This is the one that makes you feel like yourself in your body rather than like a project.
Fire, to strengthen
Deep core, glutes, arms, barre. Real work, scaled properly. Making a movement smaller is not failing at it, it is the whole skill.
Feel, to breathe and rest
Breath, release, stillness. Sometimes twelve minutes on the floor. This one counts exactly the same as the other two, and on the weeks you only manage one class, I would rather it was this one.
Three classes. Under an hour a week in total, most weeks.
What the eight weeks look like
Week 1, Reconnect. Breath first. The exhale that draws everything up from the inside. Nothing to push.
Week 2, Ground. Onto your feet. How you stand, how you shift, how you hold yourself upright again.
Week 3, Build. Hips, glutes, and the three movements your day is already made of: squat, hinge, carry.
Week 4, Steady. Balance comes back. Barre arrives. And a halfway check-in where you find out what has changed.
Week 5, Strengthen. The flow gets more fluid, and the strength work goes one side at a time, because life with a baby is one-sided.
Week 6, Expand. Everything gets bigger. More room in the way you flow, more in the way you strengthen, and more even in the way you rest.
Week 7, Integrate. Everything you have built, put together, with less of my voice leading it. This is the week you start to trust how you move.
Week 8, Rise. Week one’s movements met by a week eight body. Then a proper goodbye, and a plan for what comes next.
Who it is for
From around six weeks after birth, once your GP or midwife check is done, and about eight weeks after a caesarean.
It is just as valid months or years later. If you had your baby three years ago and never quite came back to yourself, this was built for you too. There is no window that closes.
No experience needed. Nothing here assumes you have done yoga before.
The baby is allowed in the room. Interruptions are designed in, not apologised for. Pausing to feed, to settle, to be climbed on, all of it is part of the plan.
Who it is not for yet
If you are less than six weeks post birth, or eight weeks post caesarean, or you have not had your postnatal check, this is a not yet rather than a no. Come back when you have been seen. It will still be here, and so will your access, forever.
This is built for postnatal bodies specifically, so it is not for pregnancy. Come and find me afterwards.
Why this is not a bounce-back program
Every class is built on a symptom-led approach rather than a calendar one. You learn three self-tests in week one, and they tell you what your body is ready for on any given day, better than any schedule could.
Nothing here asks you to push through.
And throughout the program I will remind you that pain, leaking, a feeling of heaviness or a ridge along your tummy that keeps showing up are all reasons to see a pelvic health physio. Not because something is broken. Because you deserve professional eyes on the foundations. That is care, not a warning.
About me
I am Mara. I teach yoga, barre and mindfulness, and I built this program postpartum, on the same broken sleep you are running on.
That is not a marketing line. It is why the classes are short, why the resting one counts the same, and why nobody in here is going to tell you to make the most of your time.