Painfree Pregnancy - Prenatal Alignment Class

"And pregnant women also must take care of their bodies, not avoiding exercise nor adopting a low diet … for children before birth are evidently affected by the mother just as growing plants are by the earth." Aristotle, Politics, Book VII, Chapter XVII


Our ultimate goals for you and your baby are a
healthy and painfree pregnancy,
positive memories of your birth
and an easy recovery.

Have a Pain Free Pregnancy!  With a blend of prenatal restorative exercises, small lifestyle changes (how you stand, how you sit, choice in footwear etc.) and practicing mindfulness, you can avoid common prenatal aches and pains and prepare your body for birth (vaginal or otherwise).

The Prenatal Alignment Class is a course of 7 weekly 1 hour classes that blend exercise with biomechanical education to help you move your body the way it was intended to be moved - in a biologically optimal way.

This class is suitable for women in first, second or third trimester or if you are trying to get pregnant.  HOWEVER, you will most benefit from the class if you are very early in your pregnancy or if you are not even pregnant yet because you have more time to adapt to new movement and postural habits without the extra load of the growing baby.  That way you are more likely to actually prevent having those common aches and pains and your body has more time to align itself for a natural birth.

If you already have back, pelvic, foot, neck, .... pain, this class is going to help you a lot.

If your core feels weak or your pelvic floor is letting you down at times, this class is for you.

If you want to prepare your body for a vaginal birth, a VBAC or C-section, this class is for you. 

Next class is starting in September, 2018.

TIME: 7:00pm to 8:00pm

WHERE: Ottawa Birth and Wellness Centre, 2260 Walkley Road, Ottawa


Week 1: Workshop - Pelvis Aligned
Week 2: Exercise Class:  Feet, Hips, Legs and Butt
Week 3: Workshop - Upper Body Alignment
Week 4: Exercise Class - Creating Breathing Space
Week 5: Workshop - Diastasis Recti, Abdominal Weakness & Core Exercises
Week 6: Workshop - Increasing Birth Space
Week 7: Exercise Class - Squat Prep and The Squat

FEE: $149 (includes handouts and half dome)

CLICK HERE to pay and register. (You are registered with your payment and will receive a confirmation email within 48 hours.)


"I just wanted to thank you again for the amazing course. I remained pain-free my entire pregnancy so long as I kept up with my stretches. The few times I didn't do them for a few consecutive days I would get the same pain in my hips as my first pregnancy but it would be quickly alleviated with stretching. (I ended up sleeping in a chair for the last several weeks with my previous pregnancy because my hips were in so much pain.) What a huge relief!! The interesting thing is that some of the stretches that I thought were the most basic of stretches and wouldn't really benefit me were the most beneficial - for instance, the pelvic list, calf raise and the neutral neck. Who knew such small and basic movements could make such an enormous difference! Incredible!

(Our baby) was born on 18 July and although it was intense the birth went extremely well :) Now I just need to re-teach and really pay attention to my posture while carrying and breastfeeding babe as my back is definitely sore :( Good news is, that I know it can be easily alleviated and I don't have to just 'live with it'. THANK YOU! I tell everyone who will listen how much your restorative exercise class has changed my life :)"

"I absolutely loved the Prenatal Alignment Restorative Exercise class and am so grateful to have stumbled upon it! It was well worth my time. Such simple movements and so easy to do, it's been life-changing! I noticed a difference right away when I start to stand in my old usual stance, and quickly I change to pelvis-neutral and feel relief right away. This is information that all people need to know, whether pregnant or not. It is not normal to be in pain. I found the 6-week course to be a real eye-opening experience for me.  I am 5 months pregnant with baby #3 and have no complaints... I feel GREAT!
I didn't even write about diastasis recti, pelvic floor, rib discomfort in my other pregnancies but not in this one... there is so much to say about your classes! I am so grateful, thank you :)"

"The six-week program was exactly what I needed to keep my pregnancy pain-free. I expected to encounter the same back and leg pain that became a familiar friend in my first pregnancy, but the exercises and tips I learned in the class transformed the second half of my pregnancy.  This class offers help for keeping you as comfortable as possible during pregnancy, getting your baby into a good position, preparation for labor and lessons on alignment that can be used for the rest of your life- every pregnant woman should take this class!"

"Having experienced lower back pain since my first pregnancy, I was eager for some relief and healing in my second pregnancy. X-rays taken after my first pregnancy didn't indicate a problem, yet sitting often felt excruciating.  I began my (Prenatal Alignment) class 30 weeks into my second pregnancy and immediately incorporated the alignment stance and suggestion for footwear into my life. I also made use of the half-circle prop provided to class participants while on a 7 hour car trip. The result after 1 week: a significant reduction in my pain and increase in my awareness of my body and alignment! So glad to have found (this class)!"

"As a second time mom, I had assumed that the prenatal yoga techniques I had learned in the first pregnancy would serve me just fine this time around. So I wasn't exactly looking for a prenatal exercise class. But after reading the description, I knew this class was somehow different - and so, as it turned out, was this pregnancy. I started getting lower back problems during my fourth month, which I had not experienced before (being 8 years younger then!). Given that I could barely stand straight some days, the claim of a "pain free pregnancy" really caught my attention so I signed up.  Well, by applying the principles I learned after the very first class, I was able to solve the back pain. But I got a lot more than that - after completing the six classes, I feel very confident going into this birth, armed with all of the knowledge of efficient birthing positions and knowing exactly how to help my body do what it was structurally designed to do. Susanne and Jillian emphasize working with instead of against our anatomy, and making things easy and efficient for ourselves.  I now believe that good alignment is something everybody should learn, at all stages of life. I was impressed enough with the results that I invited them to speak to a group of non-pregnant people at my workplace, where their information was well received. Highly recommended to take their classes!"

"Our son was born yesterday and after a slow start, everything suddenly happened quite fast and he was born at home in the end. It was wonderful. Maybe it was due to the aligned squatting I learnt in class and which I did with every contraction ..... I found the active movement helpful for coping with the pain. But also the pelvis release techniques trained in class helped to relax the area and probably sped things up. Very thankful!"

"Taking these classes is one of the best decisions I've made since becoming pregnant!  I am stronger and more aware of my body and I know that each exercise I do helps to better prepare me and my body for giving birth.  My massage therapist even noticed a difference in how I'm carrying my body - and that was after only 8 weeks! - and the back pain I was having is GONE."

"Excellent biomechanics background, encouraging instructors and group, great way to connect with some soon-to-be moms and discuss questions and ideas. Exercises were invaluable leading up to birth and am starting to implement them in my recovery!"

"I took the prenatal class due to hip/back pain and really enjoyed it.  It really helped me to make adjustments resulting in no pain! I enjoyed the prenatal class so much I took the postnatal class as well to further my learning and help me to better integrate the positions, exercises and stretches.  Thank you Susanne!"

"This class changed my life. Learning that I had control over the amount of pain I experienced during pregnancy and how to better align my body to relieve the pain was incredibly empowering. I signed up for the course early in my second pregnancy when the sacral pain that had crippled me during my first pregnancy was already affecting my quality of life. I walked out of the first class pain-free. The information I learned during the course allowed me to understand that pregnancy does not cause pain, but rather it causes existing alignment and strength imbalances to worsen, resulting in pain. I learned exercises and habits that were easy to work into my day that improved my alignment and body awareness and allowed me to walk long distances and stay active to chase and carry my toddler comfortably until baby number 2 was born 11 days past her due date. Jillian and Susanne are great teachers and empathetic women who deliver a course that should be taken by anyone who is pregnant or considering having a baby."

"I liked the relaxed approach to teaching. We were an interactive class and that made it feel less like a rigid dictation of exercises. I valued how much better I feel when I do these poses during pregnancy. My back and pelvic pain has pretty much gone away since starting the class. I use these stretches at home when I feel sore and they help a lot. Especially since much of what I learned was opposite to what I thought I should be doing (ex. always keeping my pelvis tucked and navel to my spine causing me to clench all the time). I feel safe in these poses and not like I am going to pull any tender muscles or injure myself (ex. yoga since pregnancy has not given me the relief it used to and some poses I find are too much for me, even though I was quite active before becoming pregnant)."


"I just wanted to say thank you very much for everything. I had a great time in the class and it really was a pleasure to meet you. You were so sweet and made the class lots of fun. I would definitely recommend your class to other pregnant women and I will definitely look into taking it again during other pregnancies."

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