The Mother is Born Program

– The “Mother is Born” program is designed to have an educational, preventive and therapeutic effect on the body and psyche of women – future mothers. It is intended to last for 2 years, but its parts can be applied separately. You will feel and experience the full effect of this program if you keep to the following four pillars that arise out of each other.

– The program “Mother is born” is a practical course. It is designed to be basically an exercise room. Through practicing physical exercise as well as breathing techniques, visualization, and awareness of the body and its needs, harmony in the functions of the body is achieved, thus, many problems and imbalances are resolved.

The program emphasizes the use of the following:

  • autogenic training
  • muscle relaxation
  • yogic relaxation techniques
  • hypnotherapy
  • self-massage and massage techniques
  • energy techniques

– By using these techniques, physical unease is approached from the angle of emotional imbalance, through which hormonal imbalance is resolved and the body’s natural regenerative powers are encouraged.

– Many women – expectant mothers – face fears that arise due to insufficient information about pregnancy and the body, deepening their fears with the collective belief that childbirth is a painful and traumatic event. This program provides an opportunity for a woman to get acquainted with her body and the process of pregnancy, childbirth and motherhood as well as changes that occur on the physical and emotional planes.

– The goal of the program is to empower women to be active participants in the birthing process, to understand and use their natural potentials, to reduce fears and to thus facilitate the birthing process for themselves and their doctors, as well as to reduce, eliminate and prevent many postpartum problems.

The four pillars of the program “Mother is born” are:

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    I) Hormone balancing

    – preparing women for pregnancy through hormonal balance and mental preparation.
    Duration: 3 months

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    II) Prenatal exercise room

    – the psycho-physical preparation of pregnant women with yoga exercises, breathing techniques, visualization, relaxation techniques, hypnotherapy, massage and self-massage.

    Duration: 6-9 months

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    III) Postpartum recovery

    – psychological support, breathing techniques, connecting with the baby, as well as exercises for postpartum recovery.

    Duration: 3 months

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    IV) Exercise room for moms and babies

    – exercises for moms, breathing techniques, relaxation, exercises for babies, baby massage and connecting with the baby.

    Duration: 3-12 months

What does each module of the program “Mother is Born” cover?

A detailed description of each module within the Mother is Born program:

I) The Hormone Balancing – MAMA YOGA

  • Introduction to the Hormone Balancing exercise room
  • Physical exercises for hormonal balance
  • Anti-stress program through breathing techniques, relaxation, hypnotherapy, visualization and mental preparation for pregnancy
  • Balanced diet in preparation for pregnancy
  • Small healthy daily routines in the service of detox
  • Body cleansing – fasting as preparation for pregnancy
  • Physical exercises and self-massages in order to strengthen immunity and maintain vitality
  • Eye and face exercises
  • Quick relaxation techniques for every occasion
  • Morning exercises for a great day – stretching and breathing techniques

II) Prenatal exercise room- MAMA YOGA:

  • Introduction to the Prenatal exercise room
  • Proper posture during pregnancy and after childbirth
  • Breathing techniques for psycho-physical preparation
  • Yogic breathing techniques in the service of strengthening immunity
  • Hormones and hormone balancing – harmonization with physical exercises, relaxation and breathing techniques
  • Contractions – types and painless childbirth
  • Relaxation techniques – preparation for childbirth and elimination of pregnancy problems
  • Significance and exercise of the pelvic floor muscles preventively and therapeutically
  • Postpartum recovery (diastasis, prolapse, episiotomy)
  • Eye and face exercises
  • Self-massage in pregnancy
  • Pair exercises and massage for pregnant women
  • Pelvis – the birth canal – preparing the body for childbirth
  • Anxiety – how to deal with the fear of childbirth – mental preparation for childbirth
  • Support system – building a safe base and strengthening the self-confidence of pregnant women
  • Hypnotherapy in the service of eliminating fears of giving a birth

III) Postpartum recovery:

  • Introduction to postpartum recovery
  • Traumatic childbirth support
  • Breathing techniques in postpartum recovery (diastasis, prolapse, episiotomy)
  • Proper posture in the first months after birth
  • Physical exercise – support the body in regeneration and hormonal balance
  • Self-massage and couple massage (with partner)
  • Significance and exercise of the pelvic floor muscles in postpartum recovery
  • The sacred space of our heart – connecting with the baby, recognizing the baby’s needs, listening
  • Eye and face exercises
  • How to recognize postpartum depression and seek help
  • BIRTH OF THE FAMILY – identity crisis and adjustment to the new role of the mother

IV) Exercise room for moms and babies:

  • Introduction to the exercise room for moms and babies
  • Proper posture of movement and rest, under load (with baby)
  • Physical exercises – support the body in regeneration and hormonal balance
  • Self-massage and couple massage (with partner)
  • Eye and face exercises
  • Baby massage
  • Exercises for the baby
  • Exercises for the mom
  • Mom and baby exercise together
  • Pelvic floor muscles and postpartum recovery
  • Breast shaping and lifting exercises
  • Breathing techniques and therapeutic work in cases of pelvic floor muscle weakness
  • Yogic breathing techniques in the service of strengthening immunity
  • Yogic techniques of relaxation and visualization
  • Family class – exercises for mom, baby and dad

Founder and instructor of the program: Željka Zdravković

For all additional information and applications for the Mother is Born program, as well as information on the amount of the donation required for this program, call us at the info phone number at +381 61 133 72 60, or write to us at zeljka@tikiyoga.com

Mother is Born program experiences

Take a look at what our previous members, now moms of wonderful babies, have said about Tiki Yoga exercises for pregnant ladies:

Twin pregnancy and back problems!

“I contacted Željka on the recommendation of a friend in order to get some advice regarding back pain and tingling in my leg. The pain was so strong that I could not sleep or lean on that leg. After an online consultation, suggested exercises, and useful advice on movement, the pain was regulated, and I am a proud mother of twins.”

Milica Katanić, pediatric nurse

I practiced prenatal yoga with Željka!

“I heard about yoga from my colleagues at the school where I work, and after initially thinking about it, I went to my first yoga class. Before pregnancy, I trained with Željka for 3 years. And when I was pregnant, I enjoyed the MamaYoga educational program for pregnant women. The program contains elements of massage. I enjoyed Željka’s energy and gentle massage.”

Milica Bogdanović, speech therapist

I did yoga before and during pregnancy. Class with Željka is a real pleasure!

“I have been doing yoga for several years, which helped me during pregnancy, the usual pain in the back and joints, and swelling, which accompany every pregnant woman, have disappeared. In addition, yoga affects better concentration, reasoning power, and calmness… The work I do requires a high level of concentration and awareness and the need to make the right decision at the moment, which I achieve thanks to meditation.”

Ivana Radovanović, mining engineer

I practice yoga for pregnant women!

“I’m not an overly sporty type, so exercise was not a priority for me. Yoga was never on my mind until I got pregnant. But since I started practicing prenatal yoga, I have felt much better. My body remained vital, I eliminated leg swelling, reduced cellulite, and quickly regained my old weight after giving birth.”

Marija Mitrović, marketing consultant

This is the second pregnancy that I am practicing with Željka!

“My first experience was almost four years ago. Practicing yoga meant a lot to me throughout my pregnancy, especially the breathing and stretching techniques. I felt connected to my baby, giving me the security and mental strength to give birth. Now I’m back in yoga classes, carrying twins and enjoying my workout.”

Jelena Janošević, chemical laboratory assistant

I’ve been in sports all my life, and with yoga, I’m still active even when I’m pregnant!

“A wonderful experience of yoga during pregnancy and Željka’s educational program of preparation for childbirth. I liked that Željka pays attention to each pregnant woman and adjusts the exercises or provides substitutes if the pregnant woman cannot follow the group’s work. You can feel the support and dedication of the instructors. I will certainly exercise in my next pregnancy as well.”

Milena Zlatanov, professor of physical education

With the breathing techniques we did in yoga classes, the birth went great!

“I am someone who likes to be informed and prepare for all challenges in life. I am a real example of how with mental preparation, exercise, and education, childbirth can be quick and easy. I regularly attended classes for pregnant women and practiced breathing techniques at home.”

Marina Šujkić, Law practitioner

Every pregnant woman should exercise during pregnancy!

“In yoga classes, in addition to all the physical benefits that exercise brings to us moms, I am very happy that I was able to do something good and healthy for my baby. With breathing techniques, I enabled a greater amount of oxygen and better circulation, and I also learned proper body posture, which helped me not to feel pain in my back and joints during pregnancy. After giving birth, I practiced the back protection positions we learned in yoga classes, and I didn’t have any back problems.”

Ivana Stojanović, expectant woman

When I discovered that yoga is safe even during pregnancy, I started taking classes with Željka!

“It was important for me to find a physical activity that was safe and an instructor that was reliable. After I started exercising, I felt that the tension and moodiness decreased, but to my great joy, the swelling in my legs disappeared. It meant that Željka explains the exercises in detail and that if a certain position is not comfortable for us pregnant women, we receive instructions on how to perform it in a different way while the effects and benefits remain the same.”

Dragana Dimitrievska, HR manager

The experience of a pregnant woman who “tried” yoga for the first time during pregnancy!

“Before pregnancy, I never practiced yoga. For me, it is the best time spent during pregnancy. Why? Because in yoga classes, I got to know myself and learned to connect with myself and my baby. After each class, I felt phenomenal, both mentally and physically. I enjoyed my pregnancy and was active until the birth.”

Bobana Dumitrović, expectant woman

With yoga and a healthy diet, I managed diabetes during pregnancy!

“During my pregnancy, I was diagnosed with gestational diabetes, the doctor advised me to regulate my diet and do light exercises. We both agreed that yoga is the best choice for physical activity during pregnancy. I didn’t gain much weight during pregnancy, and after giving birth, I regained the appearance of my body without any problems.”

Marijana Paunović, legal technician