#87: The Science & Spirit of Yoga for Pregnancy, Birth, and Beyond - with Lara Heimann

What if yoga could do more than improve flexibility? What if it could transform the way you move, breathe, and experience birth?

In this episode of The Mindful Womb Podcast, I’m joined by Lara Heimann, a renowned leader in yoga and the creator of LYT (Lara’s Yoga Technique). We explore the deep connection between movement, breathwork, and body awareness—especially in the context of pregnancy, birth, and postpartum recovery.

Tune in to hear:

✔️ How yoga bridges the gap between science and spirit in pregnancy

✔️ The key movement patterns that prepare your body for labor

✔️ Why breathwork is one of the most powerful tools for managing contractions

✔️ The biggest postpartum recovery mistakes (and how to avoid them!)

✔️ A holistic approach to wellness that honors your body at every stage

Listen to the episode now:

In this episode of The Mindful Womb Podcast, we had the pleasure of welcoming Lara Heimann, a renowned leader in yoga and the creator of LYT (Lara’s Yoga Technique). We explored the deep connection between yoga, movement, and body awareness, particularly in the context of pregnancy, birth, and postpartum recovery.

Yoga as a Bridge Between Science and Spirit

Lara’s journey into yoga began over 30 years ago, when she discovered the practice through a running club. She was immediately drawn to the sense of freedom it provided, much like dancing or running. However, what set yoga apart for her was the invitation to pay attention—not just going through the motions but truly tuning into the body’s mechanics and alignment.

This awareness is particularly crucial in childbirth education. As a childbirth educator and doula, I see firsthand how understanding the body’s mechanics can empower people to approach birth and postpartum with confidence. The intersection of yoga and physical therapy allows for a more comprehensive, science-backed approach to movement and wellness, ensuring that both the physical and metaphysical aspects of health are honored.

Building Awareness: The Key to a Resilient Body

Lara’s background as a physical therapist has given her a unique lens through which to view yoga. Many people move through life without a deep understanding of their own bodies—until something goes wrong. Rather than waiting for injury or discomfort, she emphasizes proactive education.

Understanding biomechanics, posture, and energy efficiency in movement can help prevent pain and improve resilience. This is especially important during pregnancy, when the body undergoes significant changes, and postpartum, when healing and recovery are vital.

Yoga for Pregnancy and Birth Preparation

Pregnancy is a time of profound transformation, physically, mentally, and emotionally. Yoga can serve as an incredible tool to help expecting parents prepare for labor and the postpartum period. Lara highlighted several essential movement patterns and postures that can help cultivate strength, flexibility, and mindfulness during pregnancy:

• Hip Flexion Awareness: Learning how to flex well at the hips is crucial. Poses such as deep squats (Malasana) and modified lunges help prepare the body for labor by increasing mobility in the pelvis and strengthening surrounding muscles.

• Pelvic and Rib Cage Alignment: The rib cage undergoes significant expansion during pregnancy. Ensuring proper posture and upper back strength can help manage these shifts and reduce discomfort.

• Avoiding Overstretching: Pregnancy hormones increase ligament laxity, making it easy to overextend joints. Maintaining stability while moving into deeper stretches is key to preventing injuries.

• Building Strength and Stability: Yoga isn’t just about flexibility; strength is just as important, especially in the glutes, pelvic floor, and core muscles, which support both pregnancy and postpartum recovery.
  

The Role of Breathwork and Mindfulness in Birth and Beyond

One of the most profound aspects of yoga is its emphasis on breathwork and mindfulness. Lara described how integrating breath with movement allows for a more seamless transition into everyday life. Rather than viewing breathwork as a separate practice, she encourages people to make it a part of their movement patterns.

In the context of labor, this becomes especially valuable. Many birthing individuals worry about whether they’ll be able to “handle” the intensity of labor. However, as Lara and I discussed, when we focus on the present moment—taking one breath, one contraction at a time—we often surprise ourselves with our resilience.

Postpartum Recovery: Coming Back to Yourself

Postpartum recovery is not about “bouncing back”—it’s about reintegrating into one’s body in a way that feels strong, empowered, and aligned. Lara’s approach to postnatal yoga focuses on:

• Restoring Core Strength: Understanding that diastasis recti (abdominal separation) is a normal part of pregnancy and that healing begins with proper ribcage and pelvic alignment.

• Avoiding Rushed Movement: Moving too quickly into high-intensity workouts can cause more harm than good. Instead, focusing on foundational stability first sets the stage for long-term strength.

• Mindful Movement as a Daily Practice: Small, intentional movements can make a significant impact over time. Rather than striving for an unrealistic postpartum timeline, listening to the body and honoring its journey is key.

  
  

Beyond Movement: A Holistic Approach to Wellness

Lara also shared insights on integrating holistic health practices into daily life. She emphasizes the importance of hydration, sleep, stress management, and mindful habits. Pain and stress are deeply intertwined, and when we approach movement as medicine, we can start addressing not just the symptoms but the root causes of discomfort.

Curiosity is a central theme in Lara’s work. Rather than labeling pain as a negative experience, she encourages people to see it as the body’s way of communicating. By listening to these signals, we can uncover what needs attention—whether it’s misalignment, emotional stress, or lifestyle habits that need adjusting.

Befriending Your Body

The biggest takeaway from this conversation? Your body is your lifelong companion. Learning to listen to it, honor it, and move with intention allows you to experience greater joy, resilience, and vitality.

If you’re new to yoga or looking for a way to deepen your connection with your body, Lara’s online platform offers accessible, education-based movement practices for all levels—including prenatal and postnatal support.

For a special offer, listeners can access 5 weeks of LIT yoga for just $5—an incredible opportunity to start or refine your practice with expert guidance. Here is the link for Mindful Womb listeners to get the special deal : 5 weeks for $5. Just use code: MOVEBETTER

To learn more about Lara’s work, visit LIT Yoga or follow her on Instagram @Lara.Heimann.

Let’s continue this journey of awareness, strength, and mindful movement—because when we feel aligned, we show up as our best selves in all aspects of life.

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Thank You for Listening

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