Yoga & Events

Prenatal Yoga

One of the best things you can do during your pregnancy is prenatal yoga! It helps calm your mind, tend to your body, connect with your baby, prepare for labour and birth, and also connect you to other pregnant women in your community!

Sarah is a certified prenatal and postnatal yoga teacher guiding classes in person (and sometimes online) in Golden, BC. *if there are no current classes, please don’t hesitate to reach out to ask questions about poses and modifications for regular yoga.

Current Class Series:



ON Pause

(May 3-June 7)

10 participants max

Yoga Room above Element Therapeutics

$105 for 6 week; $20 drop in if room allows

*Feel free to send an e-transfer to or register via PayPal

Prenatal Yoga

6 week series


Here are a few tips about what to do/not do once you’re pregnant:

  • 1st trimester:
    • ​focus on rest
    • try restorative yoga or yoga nidra
    • really… don’t worry about doing much, just chill
  • 2nd trimester:
    • here you can get back to what you were doing before
    • listen to your body
    • a regular yoga practice (avoiding backbends and deep ab work- especially if you notice coning in your belly)
    • Prenatal yoga is superb!
    • walk
  • 3rd trimester
    • Prenatal Yoga
    • walk
    • take it easy
    • strengthen your glutes & legs
    • avoid laying on your back (alternately you can prop your right hip up to take the weight off of the vena cava vein)
    • avoid any forward ab movement
    • you can still lay on either side- whatever feels good

*Avoid Yin yoga throughout your pregnancy and while breastfeeding. The hormone Relaxin makes your joints susceptible to injury as your muscles are relaxed and not as supportive. This can lead to stretching ligaments or tendons instead of muscle which can nearly never be reversed. That being said, avoid deep stretches and stick to strengthening poses. As always, listen to your body!

Online Yoga Recommendation:

Expectful App : so good for fertility, pregnancy and postpartum. There are live yoga classes plus a lot of recordings. There are also daily meditations and chances to listen to talks with experts in the field. I personally loved using the app postpartum!

Start your 7-day free trial with Expectful

Postnatal Yoga

I highly recommend waiting for 6 weeks before doing ANYTHING! There is the ancient practice of spending:

  • 2 weeks in bed
  • 2 weeks on bed
  • 2 weeks around bed

This is your sacred Fourth Trimester and it is worth honouring!

Once you have passed that 12 week or 3 month mark, feel free to get back to *gentle* movement listening to your body.

No Current Class Offering Specifically: Try Soul & Strength Yoga (I keep new moms especially in mind!)

Soul & Strength Yoga

Join this gentle and strength focused class to return to you: mind, body & spirit.

This class is perfect for new moms, those with hyper mobility, anyone with an injury or recovering from injury, and everyone wanting time to return to themselves. Sarah focuses on a well balanced nervous system so there is time for activation and time for stress release!

(The next series will be May 3-June 7 from 7:15-8:30pm!)

Soul & Strength Yoga



On pause

12 participants maximum

Yoga room above Element Therapeutics

$105/series or $20 drop in

*Feel free to send an e-transfer to or register via PayPal

Soul & Strength Yoga

6 week series


New Moon Circles

Every month around the new moon we gather in circle! Every month has a different theme however there is always:

  • a sacred altar
  • sharing circle
  • movement & connection

Everyone is welcome however space is limited to 12 participants! Please message me to reserve your spot.

February 19: Self-love & Tantra practices

March 19: Spring Equinox & Fertility Ritual for Manifestation!

April 23: Self-care (possible yoga & cranio)

Current Class Offering: New Moon Circle



Feb, Apr, Mar

12 participants maximum

Yoga room above Element Therapeutics

PWYC $20-50

*Feel free to send an e-transfer or register via PayPal

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