Day 125 minFull Spectrum Flow
Gentle movement and breathwork that builds connection with your changing body and your baby.
Pregnancy
Pregnancy is beautiful.
Pregnancy is beautiful.
It's also a lot.
A little human is growing inside you. That's a miracle, and it asks a lot of your body and mind.
Your body and mind
Your baby feels it too
Your stress doesn't stay with you alone
Anxiety in pregnancy is linked to a higher chance of your baby arriving early or small.5 About 1 in 10 US babies is already born too early.6
This is a link, not proof of cause. It's one more reason to take your own calm seriously, from day one.
Anxiety in pregnancy
+54%higher odds of preterm birth
+80%higher odds of low birth weight
Your baby's start
Why prenatal yoga
Prenatal yoga helps with all of this
Gentle movement, breath and deep rest, adapted to your changing body. Here's what a regular practice can do for you and your baby.
Less back and hip pain
Gentle strength and stretching take the load off your lower back and pelvis as your belly grows. Women who stay active in pregnancy report less back and pelvic pain.1
In the program: Prenatal Yoga for Back Pain · Optimal Pelvic Alignment · Shoulders + Upper Back Flow
Less stress, a calmer mind
Slow breathing and deep relaxation help your body shift out of stress mode. Prenatal yoga lowers anxiety, stress and low mood, and works best when it includes breathwork and meditation, like these classes do.15,16
In the program: Stress Relief for Mama & Baby · Breathe Deeply · 9 guided meditations
Sleep better
Evening flows and guided relaxation help you wind down, even when your belly makes it hard to get comfortable. Mind-body practices like yoga improve sleep quality in pregnancy.17
In the program: Prenatal Yoga for Better Sleep · Visualizing Waves Meditation
A healthier pregnancy for you and your baby
Staying active lowers the chances of gestational diabetes and preeclampsia, and it's safe for your baby. Your classes count toward the 150 active minutes a week doctors recommend.18,19,20
In the program: 10-day challenge · Endurance for Birth · Practice For Fortitude
Feel ready for birth
You'll practice the positions, breathing and focus you'll use in labor, and learn what to expect, which takes the edge off fear. Women who do prenatal yoga tend to have shorter labors and more vaginal births.21,15
In the program: Prepare Your Pelvis for Birth · Opening the Hips · Fear Clearing Meditation · Birth Prep bonus
Recover gently after birth
Breath, core and pelvic floor work help your body heal at its own pace. Training your pelvic floor in pregnancy lowers the chance of leaking afterwards.13
In the program: Breath, Core, Pelvic Floor · The First 40 Days · Gentle Core · Baby & Me
The program
Everything you need to make yoga your pregnancy superpower
The Wuum Prenatal Yoga Program: 42 classes and meditations for every trimester, birth prep, and the weeks after birth, with prenatal yoga teacher and doula Jess Rose.
See the full programA walkthrough of the Wuum Prenatal Yoga Program with Jess Rose
10-day challenge
Build a strong foundation fast
Learn the ins and outs of pregnancy yoga and how to eat well in the coming months with this 10-day Yoga & Nutrition Challenge.
Day 125 min
Day 228 minMood Booster
Boost your mood through prop-supported poses that circulate energy and release tension safely.
Day 330 minSlow Stretch
Protect your joints and stretch muscles through slow, ground-based movement with careful modifications.
Day 425 minDestress And Unwind
Support both nervous systems through gentle movement and alternate nostril breathing for deep relaxation.
Day 527 minHips And Pelvic Floor
Soften pelvic floor muscles and hip tension through poses that prepare you for childbirth.
Day 634 minThe Circulator
Improve circulation and reduce swelling through modified side bends, twists, and mindful breathing.
Day 727 minClear The Mental Fog
Boost energy and address pregnancy fatigue through slow flow, stretching, and props-supported poses.
Day 830 minCreating Space
Alleviate low back pain and create pelvic space through hip-opening poses and supportive stretches.
Day 926 minRewire Your Brain
Transform your mindset through gentle movement and affirmations that help you accept your changing body.
Day 1031 minFull-Body Vinyasa Flow
A nurturing vinyasa flow with safe modifications that builds strength, flexibility, and inner calm.
Prenatal classes
A class for every pregnancy day
These prenatal yoga classes are your all-around care package for pregnancy and birth preparation.
31 minPrenatal Yoga for Back Pain
Create space in your back through gentle stretching and mental surrender to pregnancy's changes.
45 minBreathe Deeply
Expand your ribcage and create breathing space through gentle movement and Ujjayi breath techniques.
47 minEndurance for Birth
Build physical and mental stamina by holding challenging poses while maintaining calm, steady breathing.
55 minMove & Breathe
Adaptable movement for all trimesters that honors where you are right now through breath awareness.
24 minAccept Support Fun Chair Yoga
Gentle, chair-supported movements that emphasize core engagement, pelvic floor awareness, and mindful breathing.
47 minPractice For Fortitude
Connect with your solar plexus to build confidence and inner strength for pregnancy, birth, and motherhood.
43 minOpening the Hips
Create space in your lower body and improve mobility through props and breathwork.
28 minOptimal Pelvic Alignment
Support your changing body and optimize pelvic positioning for birth through strength, stability, and mobility work.
50 minSelf Love
Connect with your changing body and cultivate self-compassion through gentle movement and mindful reflection.
57 minClean Out the Junk Drawer
Release mental expectations about pregnancy through side bends, standing poses, and a simple 'let go' mantra.
31 minPrenatal Yoga for Better Sleep
Release tension and calm your nervous system through ground-based stretches for spine, hips, and lower back.
20 minPrepare Your Pelvis for Birth
Open and relax your pelvic floor through supported poses, breathwork, and visualization techniques.
44 minShoulders + Upper Back Flow
Open your chest and shoulders while maintaining core integrity through props and careful modifications.
29 minStress Relief for Mama & Baby
Activate your vagus nerve and support both nervous systems through breathwork and visualization techniques.
37 minDecrease Swelling
Improve circulation and reduce fluid retention through Ujjayi breathing and targeted movement.
Meditations
Meditations to calm body and mind
Guided meditations for nausea, fear, stress, and the moments when you feel you lose control.
23 minMeditation To Arrive
Develop presence and stability by learning to 'arrive' in your body through sensory awareness.
10 minMeditation For Stress Relief
Identify and breathe into areas of tension for practical stress relief and emotional regulation.
19 minMetta Meditation
Cultivate loving-kindness toward yourself, your baby, and other parents through guided visualization.
12 minBlossoming Lotus Meditation
Visualize a lotus flower opening to relax your pelvic floor and reduce fear before labor.
5 minMeditation For Nausea Relief
A five-minute breathwork technique to manage pregnancy nausea without medication.
15 minFear Clearing Meditation
Acknowledge birth fears and reframe them through visualization, breathwork, and self-compassion.
15 minVisualizing Waves Meditation
Reframe contractions as natural waves using ocean visualization and jellyfish-inspired softness and surrender.
10 minMiracle Meditation
Connect deeply with your baby through guided visualization that recognizes the miracle of conception and growth.
25 minMeditation For When You Lose Control
Use breathwork to surrender to pregnancy's changes and find calm when you can't control everything.
Postnatal classes
Yoga for a gentle recovery after birth
Classes made for a swift and relaxed recovery after birth.
30 minThe First 40 Days
Heal slowly through breathwork and pelvic floor activation that can be done entirely in bed.
28 minBoost Your Vitality
Restore energy through Qigong-inspired techniques, core engagement, and compassionate self-care.
20 minGentle Core
Activate your transverse abdominis and pelvic floor safely through mindful movement and breath connection.
35 minGrounding Postnatal Practice
Balance postpartum 'vata' energy through gentle movement rooted in traditional Chinese medicine and Ayurveda.
18 minBaby & Me
Modified poses you can do while holding or engaging with your crawling, interactive baby.
13 minBreath, Core, Pelvic Floor
Restore your pelvic floor through lateral rib breathing and targeted Kegel exercises in multiple positions.
42 minFill Your Cup
Rebuild strength incrementally through gentle core activation and safe pelvic floor recovery techniques.
28 minWall Practice
Release tension and calm your nervous system using the wall for support during various leg positions.
Join today
All 42 classes and meditations, plus 3 bonus courses
Start with a 7-day free trial. Nothing charged today.
A note from your teacher
Hey there, mama
Yoga is a scientifically proven pregnancy superpower. But regular yoga classes are off limits now: your practice has to adjust as your body goes through extreme changes, and most yoga teachers don't know how to keep pregnant students safe.
Before I got pregnant, I was one of those teachers. I had no clue about prenatal yoga, and didn't really care. Then I got pregnant myself and … of course … everything felt very different all of a sudden.
I went looking for prenatal classes and couldn't find a program that had what I wanted.
Here's what was on my wishlist:
- A teacher I trust completely, whose classes I look forward to
- One place with all the yoga I'd need, start to finish
- Classes for the hard days: back pain, nausea, no sleep, too much stress, anxiety …
- Real information about what's happening inside my body
- Practices to connect with my baby and get us both ready for birth
- Postpartum classes for a slow, kind recovery
In the end, I trained as a prenatal yoga teacher and built the toolkit-program I wanted myself. For myself first. Then for other yoga lovers who want to keep practicing through pregnancy, and for anyone who wants yoga on their side for these nine months and the ones after.
The Wuum Prenatal Yoga Program has since found its way to expecting mamas all over the world. I'd love to share it with you today.
Wishing you and your family all the best 💜
Jess Rose, certified prenatal yoga teacher and doula
Meet Jess Rose
The prenatal yoga teacher you've been looking for
Jess Rose is a certified prenatal yoga teacher and doula. Over 1 million yogis from around the world practice with Jess online because of her ability to create asana classes that are accessible and yet challenging, light-hearted and profound, educational and practical.
Jess has taught yoga for 15 years. In 2020 she founded Movement Wisdom, a Yoga Alliance-accredited school that has certified 200+ yoga teachers. Before yoga, she spent 10 years as a classroom teacher, which is why her instructions are so easy to follow.
RPYTRegistered prenatal yoga teacher since 2019
E-RYT 5005,000+ logged teaching hoursDoulaTrained to support women through labor and birth
1M+yoga practitioners reached online
Bonuses
Plus three bonus courses, worth $750
Besides 42 yoga classes you also get a complete nutrition training (4 hrs), a birth prep course (90 min), and a doula workshop (60 min) included at no extra cost.
Nutrition Training - $400 valueBonus 1
What to eat during pregnancy and postpartum
Nine lessons on eating well while your body's demands keep changing. What helps with nausea and swelling, what to skip and why, what your baby needs at each stage, how to fuel yourself for labor and recovery, and how to start your baby on solid food. Evidence-based, with no fear-mongering and no impossible shopping lists.
Birth Prep - $250 valueBonus 2
A midwife's crash course on labor and birth
Sixteen short lessons with legendary midwife Jutta Wohlrab on what actually happens during labor: the stages, the hormones, what your uterus is doing, your options for managing pain, and how to decide where and with whom you give birth. The breathing will feel familiar. It's the same work you've been doing on the mat.
Doula Perspective - $100 valueBonus 3
The doula perspective: supporting birth partners
A conversation with professional doula Camalo Gaskin on what a well-prepared birth partner actually does: how to offer physical comfort, when to speak up on your behalf, and how to stay useful when things get intense. Watch it together, whether you hire a doula or hand the job to someone you love.
Student stories
What students say
“I got your course and it's a life saver. This program helped prepare me both physically and mentally for the journey of pregnancy. It's full of wisdom in how to move and how to be during this time. It has been an oasis of peace for me that has anchored me throughout my pregnancy. These classes taught me how to breathe and how to use my breathe transformatively. It's something I'll be taking with me beyond the pregnancy into all of life.”
Antonia K.Wuum Prenatal Yoga Program“I immediately fell in love with Jess' classes after the first session and practiced with her prenatal series throughout my second and third trimester. I love her authenticity, the classes are creative, inspiring and just the right mix of strong and gentle classes. I felt just great after every practice and loved that I learned something new in every class. Super grateful, thank you Jess!”
Sarah Y.Yoga teacher · Wuum Prenatal Yoga Program“I loved this course!! It helped me feel so good in my body, more aligned and with less pain, even as I got bigger and bigger with more stress on my joints. I had a scheduled c section and my recovery was SO much easier than last time!”
“I'm just loving your prenatal program! After a very restful 1st trimester, it's really helping me find my mama groove. Thanks a ton for creating it and sharing.”
“I really like that Jess does NOT have such a dogmatic way of teaching yoga (like many other teachers). She's very open to different backgrounds, different types of bodies, and different perspectives.”
Elena GasanMovement Wisdom student“I really appreciate Jess and the Movement Wisdom teams' view on how individuals practice yoga. That each of our anatomies are different so the asana isn't going to look the same for everyone. AND THAT'S OKAY. I love Jess' philosophy to being open and curious each time we step onto the mat.”
Bradi GordonYoga Alliance review“I have so much respect for Jess. What a wonderful soul she holds. Her teachings will stay with me forever.”
Sara GhalayiniMovement Wisdom student
Investment
Protect yourself, relax, and support your baby from the start
Wuum Prenatal Yoga Program
Get lifetime access to all 42 yoga classes and meditations and 3 bonus programs.
- 10-day Yoga & Nutrition Challenge10 classes$100 value
- Prenatal classes15 classes$300 value
- Meditations9 guided meditations$90 value
- Postnatal classes8 classes$160 value
- Bonus: Nutrition training (4 hrs)$400 value
- Bonus: Birth prep with midwife Jutta Wohlrab$250 value
- Bonus: The doula perspective with Camalo Gaskin$100 value
- Lifetime access and free updates✓
- Total value$1,400
$390one time
One payment, lifetime access. Or 2 monthly payments of $200.
Start your free trial7-day free trial. Nothing charged today.
1Check out securely
Card or PayPal, in USD. Nothing is charged today; your first payment is on day 7.
2Get your invite
Right after checkout you'll get an email invitation to create your account on the Movement Wisdom platform.
3Press play
Start with Day 1 of the challenge, on your phone, tablet, laptop, or TV. Self-paced, no deadlines.
Free class
Want to try first? Let's practice!
This is Day 1 of the 10-day Yoga & Nutrition Challenge that opens the program: a full-body flow for every trimester, about 25 minutes. Roll out your mat and press play.
Day 1 · Full Spectrum Flow
FAQ
Questions? Answers.
Who is this program for?
Expecting mamas who want to keep moving through pregnancy, and new mamas rebuilding afterward. You don't need any yoga experience — every class is taught from the ground up, with options and props for whatever your body needs that day. And if you've practiced for years, there's still plenty here. Pregnancy changes the practice more than most people expect.
Is this a program for yoga teachers?
Not primarily. The Wuum Prenatal Yoga Program is built for practitioners, and it isn't a certification for prenatal yoga. That said, teachers who go through it tell me they learn a lot about how pregnancy changes a body and how to work with a pregnant student.
Should I talk to my doctor first?
Yes, we recommend that you get the green light from your doctor or midwife before you start. Most people are cleared without a second thought, but it's important to double-check. If anything about your pregnancy is complicated, that conversation matters even more.
When in my pregnancy should I start?
Whenever you're ready. The classes are designed for all three trimesters, and I show modifications as your belly grows. If you're already at 32 weeks, there's still a lot waiting for you: the birth prep classes, the ones for back pain and sleep, and the whole postnatal library on the other side.
Does the program continue after I give birth?
Yes. There are eight postnatal classes, including one built around the first 40 days, one for breath, core, and pelvic floor, and one you can do with your baby on the mat beside you. Recovery is slow work, and these classes treat it that way.
What do I need at home?
A mat, or a patch of carpet. Two blocks, a blanket, and a bolster will make almost every class more comfortable, but a couple of thick books, a beach towel, and a firm pillow from the couch do the same job.
How long are the classes?
Most classes are around 30 to 45 minutes long. The meditations are shorter, usually 5 to 20 minutes. On the days when a full class is too much, take one meditation and call that your practice.
How do I get access, and how long do I have it?
You'll get invited into the program immediately after checkout, and everything is in one place. Access is yours for life, so the program is still there for the next pregnancy. It's a self-paced library rather than a live course, so there's no group to keep up with, no calls to schedule, and nothing due except your baby.
What results can I expect?
The evidence behind prenatal yoga is strong. It's been studied for pain, sleep, anxiety, and stress in pregnancy, and the findings point consistently in the same direction. But every pregnancy is its own thing, and I won't promise you a specific outcome. What I can promise is the practice itself: yoga that's safe for the body you have right now, and something useful to do with the hard days.
How does the free trial work?
You get the full program for 7 days and nothing is charged today. If it isn't for you, email us at help@movementwisdomyoga.com before day 7 and you won't pay anything. Otherwise your payment starts on day 7: $390 once, or the first of 2 monthly payments of $200.
Who is Jess Rose?
Jess Rose is a certified prenatal yoga teacher (RPYT) and doula, and the founder of Movement Wisdom. She has taught yoga for 15 years, and over a million people have practiced with her online. When she became pregnant herself, she couldn't find the program she wanted, so she built this one and practiced it through her own pregnancy and postpartum.
Who is Movement Wisdom?
Movement Wisdom is the online yoga school Jess Rose founded in 2020. It runs Yoga Alliance-accredited teacher trainings and has a 4.98/5 rating from 100+ independent reviews on Yoga Alliance and Google. The Wuum Prenatal Yoga Program is one of its programs, and you'll take your classes on the same platform our teacher trainees use.
Sources
- Liddle & Pennick, Cochrane Database Syst Rev, 2015 (more than two-thirds; almost one-fifth). doi:10.1002/14651858.CD001139.pub4
- Einarson, Piwko & Koren, J Popul Ther Clin Pharmacol 20(2), 2013 (69.4%). PMID 23863575
- Sedov et al., Sleep Med Rev 38, 2018 (45.7%). doi:10.1016/j.smrv.2017.06.005
- Dennis, Falah-Hassani & Shiri, Br J Psychiatry 210(5), 2017 (24.6% in the third trimester). doi:10.1192/bjp.bp.116.187179
- Grigoriadis et al., J Clin Psychiatry 79(5), 2018 (odds ratios 1.54 and 1.80; association, not cause). doi:10.4088/JCP.17r12011
- Osterman et al., CDC, National Vital Statistics Reports 75(2), 2026 (preterm birth rate 10.41% in 2024). cdc.gov
- Ford et al., CDC, MMWR 71(17), 2022 (14.6% of delivery hospitalizations, 2017–2019). doi:10.15585/mmwr.mm7117a1
- Martin & Gregory, CDC, MMWR 72(1), 2023 (8.3% in 2021). doi:10.15585/mmwr.mm7201a4
- Deputy, Sharma & Kim, CDC, MMWR 64(43), 2015 (47.5% gained more than recommended). doi:10.15585/mmwr.mm6443a3
- Hesketh & Evenson, Am J Prev Med 51(3), 2016 (23.4% met ≥150 min/week). doi:10.1016/j.amepre.2016.05.023
- O'Connell et al., Acta Obstet Gynecol Scand 96(8), 2017 (14%, worldwide). doi:10.1111/aogs.13138
- Bauman et al., CDC, MMWR 69(19), 2020 (13.2%). doi:10.15585/mmwr.mm6919a2
- Woodley et al., Cochrane Database Syst Rev, 2020. doi:10.1002/14651858.CD007471.pub4
- Sperstad et al., Br J Sports Med 50(17), 2016 (first-time mothers, Norway). doi:10.1136/bjsports-2016-096065
- Corrigan et al., BMC Pregnancy Childbirth 22:250, 2022 (evidence rated low certainty). doi:10.1186/s12884-022-04474-9
- Gong et al., BMC Psychiatry 15:14, 2015. doi:10.1186/s12888-015-0393-1
- Guo et al., Front Public Health 14, 2026 (yoga, Pilates, mindfulness; evidence rated low certainty). doi:10.3389/fpubh.2026.1857655
- Davenport et al., Br J Sports Med 52(21), 2018 (odds ratios 0.62 and 0.59). doi:10.1136/bjsports-2018-099355
- Davenport et al., Br J Sports Med 52(21), 2018 (prenatal exercise and newborn outcomes). doi:10.1136/bjsports-2018-099836
- ACOG Committee Opinion No. 804, Obstet Gynecol 135(4), 2020. doi:10.1097/AOG.0000000000003772
- Karaçam et al., Arch Womens Ment Health 29, 2026 (prenatal education and fear of childbirth; low certainty in pregnancy). doi:10.1007/s00737-025-01635-5
Findings come from published research on prenatal yoga, prenatal exercise, pelvic floor training and childbirth education. Every pregnancy is different, and we can't promise a specific outcome. Please get the green light from your doctor or midwife before you start.