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You planned for the baby.

But nobody told you how to move again after birth.

5-minute sessions for breath, pelvic floor, core, and gentle mobility in the first weeks after birth.

Start your 7 day trial

“Before my 6-week check, I wanted to move but was scared of doing the wrong thing. First Steps helped me reconnect gently without forcing anything.”

A gentle place to begin

360° breathing

Calm your system and reconnect.

Pelvic floor reconnection

Awareness without forcing.

Gentle core connection

Build support from the inside out.

Rib and back mobility

Ease feeding and carrying strain.

5-minute sessions

Short enough for newborn life.

What you can start with today

<div class="editor-content"><p style="text-align: left"><strong>First Steps</strong></p></div>

First Steps

Gentle early postpartum movement.

<div class="editor-content"><p><strong>Pelvic floor reconnection</strong></p></div>

Pelvic floor reconnection

Awareness without forcing.

<div class="editor-content"><p><strong>Back and rib relief</strong></p></div>

Back and rib relief

Ease feeding and carrying strain.

<div class="editor-content"><p><strong>Core connection</strong></p></div>

Core connection

Build support from the inside out.

<div class="editor-content"><p><strong>Progress when ready</strong></p></div>

Progress when ready

Move forward when your body is ready.

<div class="editor-content"><p><strong>5-minute sessions</strong></p></div>

5-minute sessions

Made for newborn life.

Hi, I’m Simona

I'm a postnatal movement specialist, and I help moms rebuild their core, pelvic floor, and strength after birth with a clear, breath-led method.


Through Mama Mudra, my postpartum recovery education reaches a community of 30,000+ moms across social platforms.


Mama Mudra Studio brings that method into short, structured sessions you can follow from home, so you know exactly where to start and how to keep progressing.

Loved by new moms

“Before my 6-week check, I wanted to move but was honestly scared of doing the wrong thing. These sessions felt gentle and helped me reconnect without feeling like I was forcing anything.”

“I was only a few weeks postpartum and definitely didn’t feel ready to work out. First Steps gave me something simple I could actually do, and it helped me feel like my body was mine again.”

“My upper back and ribs felt so tight from feeding and carrying my baby all day. The movements were simple, but even after one session I felt like I could breathe and move more freely.”

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Start with First Steps.

Then keep rebuilding when ready.

Begin with gentle early postpartum support, then move forward when your body is ready.

Woman gently holding her postpartum belly during early recovery
2 weeks

First Steps

0-6 weeks postpartum


Gentle breath, pelvic floor, core + mobility for the first weeks after birth.
You start here
Woman doing a gentle bridge exercise for postpartum core recovery
6 weeks

Rebuild

6+ weeks postpartum


Reconnect your core and pelvic floor, then progressively bring that control into stronger movement.
Woman doing a side plank for postpartum core strength
2 weeks

Core Rebuild+

8+ weeks postpartum


Build deeper core strength and control as you move into more challenging full-body exercises.
Woman doing a kneeling squat for postpartum strength training
ongoing

Weekly Calendar

12+ weeks postpartum


A ready-made weekly plan with 5 classes across strength, yoga, Pilates, core + recovery, so you always know what to do next.

Frequently Asked Questions

Can I start before my 6-week check?

Yes. First Steps is designed for the early postpartum stage and focuses on 360° breathing, rib mobility, pelvic floor reconnection, core awareness, and gentle movement.

If you have pain, heavy bleeding, worsening symptoms, prolapse concerns, or medical complications, check with your doctor, midwife, or pelvic floor physiotherapist first.

What if I had a C-section or a difficult birth?

First Steps is gentle, but your recovery may look different depending on your birth and how you’re feeling.


Start slowly, choose positions that feel comfortable, and avoid anything that increases pain, pulling, pressure, or bleeding. If you had a C-section, significant tearing, complications, or you’re unsure what’s appropriate for you, check with your doctor, midwife, or pelvic floor physiotherapist before starting.

Is this a workout program?

Not in the traditional sense.


First Steps is gentle recovery movement designed to help you reconnect with your body before progressing into more structured postpartum training inside the Studio.

Is this suitable if I have diastasis recti or pelvic floor issues?

Yes. The Studio is built with diastasis recti and pelvic floor awareness in mind.


You’ll learn to manage pressure, reconnect your deep core, coordinate your pelvic floor, and move gradually instead of jumping straight back into workouts.


If you have persistent pain, worsening heaviness, a noticeable bulge, or significant bladder or bowel symptoms, I also recommend working with a pelvic floor physiotherapist.

What if I only have a few minutes?

That is exactly why the sessions are short.


Start with 5 minutes. The goal is not to do more. It is to do something supportive and consistent without adding another big task to your day.

What happens when I’m ready for more?

You can keep progressing inside Mama Mudra Studio.


Move into Rebuild, Core Rebuild+, and later into glutes, posture, back, and full-body strength when your body is ready.

Start your first 5-minute session today.

Try First Steps free for 7 days.

Press play and begin gently.


7 days free. Then $24.90/month.

Start your 7 day trial