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Yoga for Empowered Mamas

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Yoga for Empowered Mamas

Build a consistent yoga practice, Release stress, Tone your body & embrace your power.

E N R O L L  N O W

Stressed. Overwhelmed. Body Conscious. Pressed for Time. Worn Out.

ANY OF THIS SOUND FAMILIAR?

If you’re struggling to find the ME in motherhood, know that you’re not alone. Whether it’s your first time or fifth time, caring for your little or not-so-little one(s) is a demanding job. Finding time to care for yourself can feel next to impossible, especially when it comes to exercising and cultivating a healthy lifestyle. Some days you don’t recognize yourself in the mirror not just physically, but mentally and emotionally. You know you should go to the gym or take a yoga class at a studio, but you don’t have the time or energy. You wish you could start doing yoga at home, but you’re struggling to find the motivation and don’t know where to start. Is this all just part of your new motherhood reality? NOT. EVEN. CLOSE.  


Just Imagine the Feeling

Powerful

Physically, mentally, and emotionally. Finally embracing your power and understanding that you can accomplish things you never thought you could do.

Energized

Like you’ve got a little extra pip in your step. Feeling a genuine excitement to take on each day.

Confident

In your body AND your abilities. Cultivating a sense of pride and gratitude for all that your body has done and continues to do.  

Calm

Even in the midst of all the chaos. You may still lose your shit on occasion, but now you have the tools and outlet to release stress + anxiety and come back to an equilibrium.  

Why should I do yoga?

Hear me out, mama. Yoga has the ability to completely change your life - physically, mentally, emotionally, and spiritually.  

I’ll say that again: Yoga has the ability to completely CHANGE. YOUR. LIFE.  

I know, it sounds preachy, but that’s not at all my intention. I’m not trying to sell you on a set of beliefs - that’s not what yoga is about.  

Yoga is about believing in YOU - your power, your energy, your abilities.  

Through a combination of breath awareness and challenging postures, you rewire your physical body, including your nervous system to alter the way it reacts to stressors in your environment. Through yoga, you’re able to approach life both on and off the mat with a sense of power, energy, confidence, and calm. You’ll find yourself feeling rejuvenated and more full, allowing yourself to give to your loved ones from a full cup.

But I like intense workouts.

I hear this a lot, as well as, “I’m not flexible. I can’t do yoga.”  

Yoga Mama Flow classes are based on a vinyasa/power yoga style, meaning you’ll be moving dynamically through challenging postures that will strengthen your muscles alongside increasing flexibility. If you thought yoga was just slow, peaceful stretching, guess again.  

You don’t do yoga because you’re flexible. You do yoga to help with your flexibility. If you can’t touch your toes or if you feel like you’ll snap in half if you attempt the splits, you’re in the right place. 

Why should I do yoga?

Hear me out, mama. Yoga has the ability to completely change your life - physically, mentally, emotionally, and spiritually.  

I’ll say that again: Yoga has the ability to completely CHANGE. YOUR. LIFE.  

I know, it sounds preachy, but that’s not at all my intention. I’m not trying to sell you on a set of beliefs - that’s not what yoga is about.  

Yoga is about believing in YOU - your power, your energy, your abilities.  

Through a combination of breath awareness and challenging postures, you rewire your physical body, including your nervous system to alter the way it reacts to stressors in your environment. Through yoga, you’re able to approach life both on and off the mat with a sense of power, energy, confidence, and calm. You’ll find yourself feeling rejuvenated and more full, allowing yourself to give to your loved ones from a full cup.

I'm not flexible & like intense workouts.

I hear this a lot, as well as, “I’m not flexible. I can’t do yoga.”  

Yoga Mama Flow classes are based on a vinyasa/power yoga style, meaning you’ll be moving dynamically through challenging postures that will strengthen your muscles alongside increasing flexibility. If you thought yoga was just slow, peaceful stretching, guess again.  

You don’t do yoga because you’re flexible. You do yoga to help with your flexibility. If you can’t touch your toes or if you feel like you’ll snap in half if you attempt the splits, you’re in the right place. 

What is Yoga Mama Flow Beginner Program?

Yoga Mama Flow Beginner program is an online 8-week yoga program specifically designed for busy mamas. All yoga classes can be done at home with just a yoga mat and are 25 minutes in length. No running to the studio or needing to carve out an hour or more to workout. You’ll build an accessible and effective yoga practice from home that you can sustain for the long haul.

How much does the program cost?

The program value is over $500, but you get access to the program for $190. For anyone who can't pay the $190 all at once, there's also a 4-month payment plan available for $60/month.

A monthly membership to a yoga studio alone is typically between $120-150 per month, but unlike the studio, with the YMF program you have 8 weeks of yoga classes that have been designed into a holistic program that you have LIFETIME ACCESS to. Do this program as many times as you'd like, take a la carte classes once you've completed the program. All the content including the tutorials, playlists, and the additional content shared with the YMF tribe on facebook is available to you whenever you need it.

You don't have to worry about expiration dates or not utilizing your membership to the fullest. You can continue on with the program even after the 8-weeks is up and continue taking the classes as long as you'd like! Let's not forget, I'll be supporting you along the way and as part of the program I will be available to answer any questions including things like pose alignment, general tips and advice, or even just a friendly ear to share stories with. 

E N R O L L  N O W

Hi, I’m your yoga teacher, Cat Gieser.

I’m a mother to my precious almost 2 year old, wife to my best friend and soulmate, certified yoga instructor, community builder, business owner, and wellness junkie. I’m passionate about helping mamas glow from the inside out by giving them the tools to build a consistent yoga practice and self-love mindset.  

As a mama myself, I went through extreme highs and lows during my first year and half of motherhood. Even as a yoga instructor and yogi, I struggled to take care of myself. I was ANXIOUS, OVERWHELMED, LOST, and ASHAMED of the way I looked and felt. I knew that yoga could help me, but I no longer had the time to attend classes regularly and I couldn’t find online classes that motivated me to keep up with a home practice. Out of desperation, I bought an online bootcamp program, but the schedule was too rigorous and even though it kicked my ass physically, I knew I wanted something that spoke to the mental and emotional struggles as a mother and would help me transform on a holistic level. 

Completely fed up with my spiraling thoughts, low self esteem, and daily fatigue, I took matters into my own hands and created yoga classes for myself to do at home. I committed to doing three 25 minute classes a week, coming to my mat each time with an intention of self love, acceptance, and care.  

As each week passed, the dark clouds around me started to part and I felt a sense of ease and calm dealing with the chaos that is motherhood. I started feeling strong again, proud of what my body was able to do and the changes I was seeing, but most importantly, the leaps and bounds I made with my mental and emotional health. I no longer was a ticking time bomb, one second away from a breakdown. I felt rejuvenated like I was pressing the reset button each time I stepped onto my mat, allowing myself to come back to life off the mat with a renewed sense of empowerment and fullness that I could share with my little girl, husband, co-workers, friends, and family.  

I know my story of motherhood struggle is far from uncommon and that’s why I’ve turned my process of healing and empowerment through yoga into a program that can be shared with mamas all over the world. Because I firmly believe that you shouldn’t let motherhood dim your glow. It’s your time to shine BRIGHTER. So, what are you waiting for?  

Hi, I’m your yoga teacher, Cat Gieser.

I’m a mother to my precious almost 2 year old, wife to my best friend and soulmate, certified yoga instructor, community builder, business owner, and wellness junkie. I’m passionate about helping mamas glow from the inside out by giving them the tools to build a consistent yoga practice and self-love mindset.  

As a mama myself, I went through extreme highs and lows during my first year and half of motherhood. Even as a yoga instructor and yogi, I struggled to take care of myself. I was ANXIOUS, OVERWHELMED, LOST, and ASHAMED of the way I looked and felt. I knew that yoga could help me, but I no longer had the time to attend classes regularly and I couldn’t find online classes that motivated me to keep up with a home practice. Out of desperation, I bought an online bootcamp program, but the schedule was too rigorous and even though it kicked my ass physically, I knew I wanted something that spoke to the mental and emotional struggles as a mother and would help me transform on a holistic level. 

Completely fed up with my spiraling thoughts, low self esteem, and daily fatigue, I took matters into my own hands and created yoga classes for myself to do at home. I committed to doing three 25 minute classes a week, coming to my mat each time with an intention of self love, acceptance, and care.  

As each week passed, the dark clouds around me started to part and I felt a sense of ease and calm dealing with the chaos that is motherhood. I started feeling strong again, proud of what my body was able to do and the changes I was seeing, but most importantly, the leaps and bounds I made with my mental and emotional health. I no longer was a ticking time bomb, one second away from a breakdown. I felt rejuvenated like I was pressing the reset button each time I stepped onto my mat, allowing myself to come back to life off the mat with a renewed sense of empowerment and fullness that I could share with my little girl, husband, co-workers, friends, and family.  

I know my story of motherhood struggle is far from uncommon and that’s why I’ve turned my process of healing and empowerment through yoga into a program that can be shared with mamas all over the world. Because I firmly believe that you shouldn’t let motherhood dim your glow. It’s your time to shine BRIGHTER. So, what are you waiting for?  

What’s included in the YMF Beginner Program?

O N E :

Weekly Yoga Classes

  • Each week, you’ll take three 25 minute yoga classes that can be streamed on your phone or computer at home.
  • Each class is focused on a specific area/part of the body as well as an intention to help cultivate a mindset around self-love and acceptance.
  • There are (6) twenty five minute classes that you’ll rotate through the entire 8-weeks to help you build familiarity with the poses and go deeper each time.  

T W O :

Quick Classes

  • In addition to the 25-minute classes, you’ll also take one 10-minute class a week.
  • These classes are meant to be quick and accessible even during the busiest days.
  • Similarly to the 25-minute classes, you’ll receive (3) ten minute classes that you’ll rotate through the entire 8-weeks to help you build familiarity with the poses and go deeper each time.  

T H R E E :

Printable Calender

  • At the core of this program is making sure that it’s accessible and attainable for busy moms.
  • You’ll receive a link to a printable calendar, so you can build your own schedule that works for you. If your schedule changes, week to week, that’s ok. The program is designed to be flexible.
  • It doesn’t matter which days or what time of day you prefer - as long as you’re taking (3) twenty five minute classes and (1) ten minute class a week - you’ll get the full benefits of the program.  

F O U R :

Support by Me

  • I’m here to support you every step of the way. I’ll be guiding you through each class and will be available for any questions you have along the way! 

But wait, I’ve got even more good stuff for you when you enroll in the program.

F I V E :

Posture Tutorials

  • Especially if you’re new to yoga, it can be challenging to get acquainted with all the postures and correct alignment.
  • I’ve included posture tuorials for key poses that we’ll continually use throughout the program.

S I X :

Music

  • Some people practice yoga in silence, but I love practicing with music, especially to a good playlist that gets me excited to be on my mat.
  • Once you enroll, you’ll have access to special spotify playlists that I curated for each class to help pump you up and relax you at the end.  

S E V E N :

Access to YMF Tribe

  • This is probably one of the most exciting parts of joining the program! You’ll have access to our YMF Tribe private facebook group and have the opportunity to meet like-minded mamas.
  • This group exists to inspire, motivate, and keep you accountable, while also connecting you with incredible mamas who are going through a similar journey.
  • I’ll be an active participant in this group, sharing tips, answering questions, and offering special partner promotions with the community!

Get your glow on, Mama!

I've got answers.


Is this the beginner program safe for mom who just recently had babies? 

After going through my own postpartum transition and recovery, I’m a huge proponent of giving yourself adequate time to rest, heal, and transition into your new routine as smoothly as possible. I put a ton of pressure on myself to jump back to my fitness and yoga routine after giving birth, but quickly found that my body and mind just weren’t ready.  

With that said, I do not recommend the beginner program for mamas less than 12 weeks postpartum or for any mamas working through diastasis recti or pelvic organ prolapse. This program is specifically designed for moms who are looking to build a consistent yoga practice and who are fully healed from labor and delivery.  

At the end of the day, you know your body and what it needs best. And don’t worry - a postnatal healing + recovery program is in the works! 


What if I’ve never done yoga before? 

You’ve come to the right place! The YMF Beginner Yoga Program is designed for beginner - intermediate yoga mamas. I offer different variations for poses throughout class based on your level, so even the most challenging poses are accessible.  

Upon enrollment, you’ll notice that you’ll be cycling through (6) 25-minute classes and (3) 10-minute classes throughout the 8 weeks. This repetition of classes is intentional to help you build confidence in recognition and alignment of the poses, while also building strength and flexibility. You’ll also have access to tutorials on common poses throughout all the classes.


I’m an intermediate/advanced yogi, will this program be to easy for me? 

Only you know what you need in your practice. I will tell you that I was deeply humbled coming back to my practice after becoming a mom and thoroughly enjoyed focusing on more foundational postures and connection to the breath.  

More than just the physical aspect of this program, I found it incredibly beneficial to have a structure/routine to help me build momentum with getting back to my mat regularly.  

Of course, you’re more than welcome to modify/add on during class as you see fit! 


I’m exhausted and really pressed for time throughout the week. How will I make time to do this?

I hear you, mama. This is exactly how I felt before jumping into this program, but that’s why I specifically designed the program to have shorter class times and light weekly schedule. It’s intended to be accessible for moms who feel like they have NO time to take care of themselves or don’t have the motivation to.  

Ask yourself, can you find 25 minutes three times a week to unroll your mat? Maybe it’s about waking up 25 minutes earlier, pressing play during nap time, lunch time at work, or once the little one(s) go(es) to bed. And you decide what days of the week work best for you, so you can plan ahead and make sure you find a schedule that is actually feasible.  

At the end of the day, this program serves a reminder that you don’t find time for self love and care, you MAKE the time. If you’re committed to getting your mama glow on, I know you’ll be able to make this work. 


How long do I have access to the program? 

You’ll have lifetime access to the full program, mama!  

I've got answers.


Is this the beginner program safe for mom who just recently had babies? 

After going through my own postpartum transition and recovery, I’m a huge proponent of giving yourself adequate time to rest, heal, and transition into your new routine as smoothly as possible. I put a ton of pressure on myself to jump back to my fitness and yoga routine after giving birth, but quickly found that my body and mind just weren’t ready.  

With that said, I do not recommend the beginner program for mamas less than 12 weeks postpartum or for any mamas working through diastasis recti or pelvic organ prolapse. This program is specifically designed for moms who are looking to build a consistent yoga practice and who are fully healed from labor and delivery.  

At the end of the day, you know your body and what it needs best. And don’t worry - a postnatal healing + recovery program is in the works! 


What if I’ve never done yoga before? 

You’ve come to the right place! The YMF Beginner Yoga Program is designed for beginner - intermediate yoga mamas. I offer different variations for poses throughout class based on your level, so even the most challenging poses are accessible.  

Upon enrollment, you’ll notice that you’ll be cycling through (6) 25-minute classes and (3) 10-minute classes throughout the 8 weeks. This repetition of classes is intentional to help you build confidence in recognition and alignment of the poses, while also building strength and flexibility. You’ll also have access to tutorials on common poses throughout all the classes.


I’m an intermediate/advanced yogi, will this program be to easy for me? 

Only you know what you need in your practice. I will tell you that I was deeply humbled coming back to my practice after becoming a mom and thoroughly enjoyed focusing on more foundational postures and connection to the breath.  

More than just the physical aspect of this program, I found it incredibly beneficial to have a structure/routine to help me build momentum with getting back to my mat regularly.  

Of course, you’re more than welcome to modify/add on during class as you see fit! 


I’m exhausted and really pressed for time throughout the week. How will I make time to do this?

I hear you, mama. This is exactly how I felt before jumping into this program, but that’s why I specifically designed the program to have shorter class times and light weekly schedule. It’s intended to be accessible for moms who feel like they have NO time to take care of themselves or don’t have the motivation to.  

Ask yourself, can you find 25 minutes three times a week to unroll your mat? Maybe it’s about waking up 25 minutes earlier, pressing play during nap time, lunch time at work, or once the little one(s) go(es) to bed. And you decide what days of the week work best for you, so you can plan ahead and make sure you find a schedule that is actually feasible.  

At the end of the day, this program serves a reminder that you don’t find time for self love and care, you MAKE the time. If you’re committed to getting your mama glow on, I know you’ll be able to make this work.


How long do I have access to the program?

You’ll have lifetime access to the full program, mama!  

Are you ready for this 8-week journey, mama?

E N R O L L  N O W

YMF Mama Testimonials

Ruby-Rose, California

"I legit sweat and am shaking trying to hold the poses and concentrate on the form. I have learned how to better breathe through the poses and do deeper stretches that my body needs. Cat is an amazing instructor and she makes taking care of your body a lot easier with this program."

Kyla, Amsterdam

"I love that this program is geared towards mamas and the intentions for each class are amazing! It’s been a great way for me to start a regular yoga practice after the birth of my son!"


Gina, California

"Everything about this program is gorgeous. The instructor (inside and out <3), the color palette, the rhythm, the guidance, the intentions, the creative flows (with some positions I've never tried in nearly 3 years of yoga :) It is a great, moderate, but at times challenging pace. It feels like a workout without over-exhausting you. "  

Lauren, California

"The classes have been a good length to get through with trying to keep 2 active children busy at the same time. Cat has a soothing voice to listen to and her directions are easy to follow. I love how an intention is set for each class that you can think about while flowing out each pose. All in all a great program to help you get your sweat on!"  

You’ll absolutely love Yoga Mama Flow beginner program if:

  • You’ve wanted to start yoga, but don’t know how or you’ve done yoga before, but want to make it a consistent practice.
  • You’ve been wanting to make your physical and mental health a priority, but you’re stretched for time or your overwhelmed with how to actually turn it into a routine/lifestyle.
  • You’re sick of feeling stressed, overwhelmed, and ashamed of your body and need an outlet to help release your anxiety and build confidence and self-esteem.
  • You’re searching for a tribe of mamas, who understands what you go through on a daily basis and who you can lean on for support during the highs and the lows. 

Yoga Mama Flow Isn't for everyone and thats ok.

  • Your main goal is just about losing weight and getting your pre-baby body back. I don’t believe in the pre/post baby body comparison and this program is focused on accepting, loving, and strengthening the body you have now.
  • You’re less than 12 weeks postpartum. I’m a firm believer in giving yourself the time and space to heal after giving birth, physically and emotionally. The poses performed in this program are not appropriate for mothers who are still going through this process or dealing with diastasis recti. Stay tuned! Postnatal program coming soon! 
  • You’re not willing to put in the work and are expecting results instantly. This is an 8-week program for a reason. It’s about building new HABITS and ROUTINES, not quick fixes.  

You’ll absolutely love Yoga Mama Flow beginner program if:

  • You’ve wanted to start yoga, but don’t know how or you’ve done yoga before, but want to make it a consistent practice.
  • You’ve been wanting to make your physical and mental health a priority, but you’re stretched for time or your overwhelmed with how to actually turn it into a routine/lifestyle.
  • You’re sick of feeling stressed, overwhelmed, and ashamed of your body and need an outlet to help release your anxiety and build confidence and self-esteem.
  • You’re searching for a tribe of mamas, who understands what you go through on a daily basis and who you can lean on for support during the highs and the lows. 

Yoga Mama Flow Isn't for everyone and thats ok.

  • Your main goal is just about losing weight and getting your pre-baby body back. I don’t believe in the pre/post baby body comparison and this program is focused on accepting, loving, and strengthening the body you have now.
  • You’re less than 12 weeks postpartum. I’m a firm believer in giving yourself the time and space to heal after giving birth, physically and emotionally. The poses performed in this program are not appropriate for mothers who are still going through this process or dealing with diastasis recti. Stay tuned! Postnatal program coming soon! 
  • You’re not willing to put in the work and are expecting results instantly. This is an 8-week program for a reason. It’s about building new HABITS and ROUTINES, not quick fixes.  

Join the YMF community of mamas and begin your empowered motherhood journey.