Fern Ross Yoga

Home
United Kingdom
Edinburgh
Fern Ross Yoga

Fern is an ERYT 500 and Fedant Antenatal Educator specialising vinyasa, pregnancy and postnatal yoga

09/09/2026

Pregnant? Here are 3 prenatal yoga poses I love to teach students how to relax their pelvic floor for birth.

You see, your pelvic floor doesn’t push your baby out. That is the role of your incredible uterus.

Your uterus is made up of three types of muscle fibres: horizontal, longitudinal and circular.

During labour these muscle fibers work together to shorten and thicken the top of the uterus, and soften and open the cervix, creating a powerful squeezing action that moves baby down and through the birth canal.

These contractions continue post-birth to help birth your placenta and shrink your uterus back down to its normal size.

Our pelvic floor actually needs to relax and move out of the way for baby to be born. Too much pelvic floor tension can actually impact baby’s position and make labour longer and more challenging.

Here are 3 poses I love to teach my prenatal yoga students for pelvic floor relaxation. Save this post and follow along for more prenatal movement tips and birth education.

👉Side lying happy baby
👉Child’s pose
👉Supported squat

📍Join me for Pregnancy Yoga every Monday, 5.30pm, and Tuesday, 6pm, at the Lifecare Centre in Stockbridge.

📍I’m also running a Yoga + Pelvic Health workshop with amazing physiotherapist on Sat 26 Sept, 10-12pm, at the LifeCare Centre. Well look at how to support your pelvic health through pregnancy, postpartum, perimenopause and beyond… a must for anyone with a pelvic floor IMO!

➡️ Can’t make in-person? Join my Online Pregnancy Yoga & Birth Preparation Course! For just £47 you get access to over 20+ prenatal yoga classes, breathing and relaxation practices, birth preparation and education, and so much more. Link in bio - any questions just drop me a message.

06/09/2026

In no particular order:

👉Peeing ‘just in case’
👉Constipation
👉Hovering over public toilet seats
👉Drinking bladder irritants such as coffee, alcohol
👉Compressive trousers/jeans/leggings
👉Too many kegels
👉Prolonged sitting
👉Glute gripping
👉 ‘Navel to spine’ cueing to engage your core
👉Sucking in your stomach
👉Jaw clenching
👉Perfectionism
👉Chronic stress and anxiety
👉Poor breathing mechanics
👉Coughs and colds (see above)
👉Hormones
👉Previous trauma or surgery
👉Muscular imbalances
👉Tiredness
👉Conditions such as IBS and endometriosis
👉Not taking time to downregulate and relax

What else would you add? 👀

➡️ Want 2 free pelvic floor + deep core classes straight to your inbox? Sign up to the waitlist for my postnatal program, Restore Your Core. We begin Monday 28 September and link is in bio!

➡️ And make sure you join Pelvic Health Physio Karen Edwards and myself for our exciting, educational and empowering workshop Yoga For Pelvic Health, where we will be delving deep into all of the above and practices to support and healthy and well-functioning pelvic floor and core system.

📍 Join us on:
Saturday 26 September
10am-12pm
Lifecare Centre, Stockbridge, Edinburgh
Tickets selling fast, drop a heart below and I’ll send you all the info!

02/09/2026

Pregnant? Affirmations can be such a powerful thing to have in your labour and birth toolkit.

Above are some of my favourite affirmations, several of which I used during both my births, and below are some of the benefits of using affirmations during pregnancy, labour and birth.

📍Can help reframe negative thoughts, reduce fear and anxiety, helping reprogram your subconscious and build self-trust in your ability to birth your baby.
📍Promote a calmer state, allowing you to work with contractions rather than against them.
📍Activate the parasympathetic nervous system to keep you calm, boosting endorphins and lowering cortisol and adrenaline, helping labour unfold more smoothly.
📍Help with pain management. Endorphins are our body’s natural pain-relieving hormones.
📍Help keep oxytocin high. Oxytocin enables the uterus to contract, dictating the rhythm of labour.
📍Encourage focus, presence, and self-trust, helping you stay steady and grounded amidst the intensity of labour and birth.

👉Write out the ones that resonate with you, in the present tense (eg ‘I am’ rather than ‘I will’).

👉Place them around your home or birth space (fridge, kitchen cupboards, bathroom and bedroom mirrors).

👉Repeat them daily, write them in a journal, and listen to recordings.

👉Share with your birth partner, have them read them to you during labour.

➡️Loved this post? Save it for later and join me for Pregnancy Yoga every Monday, 5.30pm, and Tuesday, 6pm, at the Lifecare Centre in Stockbridge.

➡️Can’t make in-person? Join my Online Pregnancy Yoga & Birth Preparation Course! For just £47 you get access to over 20+ prenatal yoga classes, breathing and relaxation practices, birth preparation and education, and so much more. Link in bio - any questions just drop me a message.

31/08/2026

August highlights: we finally moved in! All loving being in our own space after five months with my amazing MIL. Boys delighted to be reunited with their Lego. Lots of DIY and garden clearing ongoing. Mark defeated the rotten shed filled with old wasps nests. I planted Star Jasmine and Wisteria, and finally have a proper area of the house to teach from and am very happy about it. Rudy started his new school and is being a total superstar. Lots of friends and Fringe fun times (and a bit too much wine 🤪). A tiring but soul-enriching month ❤️

30/08/2026

Pregnant? A lot of prenatal yoga tends to focus on poses that favour external rotation (malasana squats, butterfly pose).

However, we need to create balanced pelvic mobility to support your baby’s journey through the pelvis - and so that you are able to move freely and instinctively between positions during labour.

Here are some of my favourite yoga poses to help you prepare for each stage of labour:

📍Help baby engage
Pelvic tilts and hip circles to help open up the pelvic inlet

📍Help baby rotate and descend
Asymmetrical poses – such as rocking lunges or lunges on a block, climbing stairs, or hip circles – help maximise space and encourage baby through the mid-pelvis

📍Help push baby out
Poses that favour internal rotation and allow tissues of lower pelvis to yield – such as Kiko Rockbacks, all fours, Z-pose, side lying – help increase the propositions of the pelvic outlet

Remember, there is no ‘ideal’ position for birthing your baby. Instead, practice movement in all planes to create mobility and balance in the pelvis, so that you can choose the positions that work for you.

➡️ Join me for Pregnancy Yoga every Monday, 5.30pm, and Tuesday, 6pm, at the Lifecare Centre in Stockbridge.

➡️ Can’t make in-person? Join my Online Pregnancy Yoga & Birth Preparation Course! For just £47 you get access to over 20+ prenatal yoga classes, breathing and relaxation practices, birth preparation and education, and so much more. Link in bio - any questions just drop me a message.

26/08/2026

If you’re constantly doing core work but not seeing the results you want, you may need to zoom out and look at the bigger picture.

Our core doesn’t work in isolation, and it’s not just our ‘six pack’ abs.

Our core is actually a canister (imagine a Coke can): the diaphragm forms the roof, the pelvic floor the base, and then we layer in our TVA, internal and external obliques, re**us abdominus and paraspinals.

Our ribs and pelvic position play a key role in core function.

If we can’t expand into the back and sides of our ribs, or our pelvis is stuck in one position (so we can’t move in and out of an APT or PPT with ease), that impacts our ability to manage pressure well in our core canister.
This means instead of distributing pressure evenly throughout our core canister, we send excess pressure out into our abdominal wall, down onto our pelvic floor or up into our neck and shoulders, creating excess tension and potential dysfunction.

Here are some poses I love to give to clients to improve rib and pelvic positioning, and build a strong and well functioning core:

➡️ Poses for Rib mobility
🔸Chlid’s pose back expansion
🔸Lateral breathing over ball/blanket
🔸Inverted breathing

➡️ Poses for Pelvic positioning
🔸Hamstring bridge ball squeeze
🔸90/90 ball reach ball squeeze hamstring drag

➡️Join me for postnatal yoga every Tuesday and Thursday, 1-2pm, Lifecare Centre Stockbridge. Current blocks are full but our next blocks start end of September. Spaces are limited, so book your spot now!

➡️ Can’t make in-person classes? The next live group sessions of my online postnatal yoga course, Restore Your Core, start Monday 28th September. If you’d like to start now on-demand, drop me a message and I’ll share the booking link.

Address

Edinburgh
EH43DQ

Website

http://fernrossyoga.co.uk/

Alerts

Be the first to know and let us send you an email when Fern Ross Yoga posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.