The Complete Pelvic Floor Program for Pregnancy & Postpartum Recovery
Expert-led online pelvic floor exercises designed to help you prepare for birth, reduce pelvic pain, strengthen your core, and recover confidently after pregnancy.
Strong From Within
A Pelvic Floor Program for Pregnancy And Beyond
8 weeks of expert-guided pelvic floor care – built for the pregnant and postpartum body.
Full price $160 after founding cohort of 20 members closes.
Eight weeks of expert pelvic floor guidance — to prepare your body for pregnancy, support you through it, and carry you into postpartum recovery. Yours for life. This price will never be offered again once founding enrollment closes.
THE PROBLEMMost pregnant women are told to do Kegels and hope for the best.
They're not told why they're leaking when they sneeze. They're not told which exercises are actually safe — and which ones are quietly making things worse. They're not told how to prepare their body for birth, or what recovery really looks like in the weeks after.
That gap between what you're experiencing and what anyone bothers to explain to you — that's what this program is here to close.
You’re planning on getting pregnant and you want to prevent future pelvic floor issues
You're pregnant and want to stay active without wondering if you're doing damage
You're experiencing leaking, pelvic pressure, or discomfort and no one has given you real answers
You want to understand what your pelvic floor actually does — and how to work with it, not against it
You're approaching birth and want to feel prepared, not blindsided
You're postpartum and ready to rebuild safely and intelligently
THIS PROGRAM IS FOR YOU IF
Reduce risk of prolapse
Reduce risk of diastasis abdominis recti
Improve push mechanics for birth
Maintain lifting during pregnancy safely
A faster return to training postpartum
Prevent postpartum dysfunction
Improve sexual health
WHAT’S INSIDE
8 weeks. One educational video and three workouts per week – designed to build on each other progressively.
8 educational videos
Clear, clinically grounded lessons covering pelvic floor anatomy, breathing mechanics, postural changes throughout pregnancy, pressure management, and how the pelvic floor responds to impact training. No jargon. No overwhelm. Just the information you actually need, explained by someone who does this for a living.
Printable session handouts
Notes from each educational video and outlines for every workout session — so you can follow along offline, keep track of your progress, and return to the material whenever you need it.
Trimester Guidance
This program meets you where you are. Every module includes guidance specific to your stage of pregnancy. Open the trimester that applies to you before beginning each week.
24 guided workouts
Three sessions per week, every week. Designed for pregnancy, adaptable as your body changes, and safe for all trimesters. Athletic enough to feel like a real workout. Intelligent enough to protect you.
Postpartum recovery roadmap
Dedicated printable guides for the weeks after birth — with separate protocols for vaginal and cesarean births. Because recovery isn't one-size-fits-all, and you deserve a plan that reflects that.
ABOUT YOUR INSTRUCTOR
I built this program because the questions I hear most often are ones that shouldn't have to wait for a clinic appointment to get answered.
I'm Yana Waters, Doctor of Physical Therapy and pelvic floor specialist. I've spent my career working with women across the full arc of pregnancy and postpartum recovery — and this program is built directly from that clinical experience.
My advanced training includes Pregnancy and Postpartum Rehabilitation, Pelvic Floor Level 1, Pelvic Function 2A, and Pelvic Function 2B through Herman & Wallace, as well as Dynamic Neuromuscular Stabilization for the pelvic floor through the Rehabilitation Institute of Prague. These courses — alongside years of hands-on clinical work — are the foundation this program is built on.
This is the program I wish every one of my patients had access to from the beginning.
Through this program, you'll learn safe pelvic floor exercises during pregnancy, improve core strength with pregnancy workouts, prepare your body for labor using effective breathing techniques, and support postpartum recovery with guided postnatal core workouts. Whether you're looking for a structured pregnancy program, pregnancy classes, or expert-led pelvic floor workouts to manage diastasis recti and pelvic girdle pain during pregnancy, this course provides the knowledge and exercises you need to feel strong and confident before and after birth.
What Students Are Saying
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Not only does she have the credentials, but the structure of the courses and the way she goes through the exercises show she’s an expert.
— Renee
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I can’t recommend this program enough! I’m an avid hiker and outdoors enthusiast and am planning for pregnancy. I already experienced leaking and pelvic pain during longer treks and the idea of becoming pregnant and that worsening really scared me. I completed this program and it’s been so helpful and eye opening. I have a stronger baseline than ever and am much more in tune with my body and how to support it. Not only do I have the tools I need to support my soon to be pregnant body, I also feel ready for postpartum and getting back to the trail as soon as I can!
— Stephanie
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Currently training for a marathon with the hopes of getting into ultra events. Early on in my training I noticed I was feeling lots of pressure in my pelvic area during longer runs and was at loss for why that was happening. Then my friend recommended I check out Yana Waters Physical Therapy program for pelvic floor health. She used it after her pregnancy and said it was a game changer but maybe could benefit me. I started using the program and have noticed a huge difference during my long runs! Incredibly grateful for the knowledge I now have and would recommend it to anyone looking to strengthen their pelvic floor.
— Jessica
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I really enjoyed this course! The content was clear, well-organized, and easy to follow. Dr. Waters explained everything in a way that was practical and easy to understand. I found the information very helpful and feel like I gained valuable knowledge. Highly recommend this course to anyone looking to learn more about pregnancy and expecting.
— Catherine
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Highly recommend the Strong From Within Course! I’ve known Yana for years and I can attest to the thought and expertise that went into this course. The course material is top notch and you will not regret investing your time to better yourself and your body. 1
— Gabrielle
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Really great and actually has useful information! Pelvic floor stuff is so confusing and there is too much conflicting data online. Obgyns know NOTHING about how to train your pelvic floor or core pre/post baby. Ridiculous these days. (Short story. My 6 week post op follow up appt is over video… how the heck will my OB doc know my core is “ready” through video. Eye roll lol). Dr Yana Waters has so much knowledge and has a lot of credentials. It shows in the course and the way she speaks. Also the course is so easy to follow along! Make sure you read the text as well as watch the videos. Especially if you are postpartum vs pregnant! Honestly everyone needs to do this 😁. Remember you can’t rush healing! Be patient and follow along the right way 🫡
— Erica
Get a Flavor for What You’ll be Learning
Education preview.
There's a short education segment for each week, followed by three movement sessions to put what you're learning into practice.
Take a look — this is exactly what a real week inside the program feels like.
To the point. No filler.
See more by clicking below
Exercise preview: Foundational awareness.
Strong From Within
8 weeks of expert-guided pelvic floor care – built for the pregnant and postpartum body.
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Week 1: Breath, Rib Position & Core Control
This week we set the foundation. You'll learn why the pelvic floor is about more than Kegels, how your diaphragm and pelvic floor work together with every breath, and how to find a neutral rib position that supports your entire core system.
This week we set the foundation. You'll learn why the pelvic floor is about more than Kegels, how your diaphragm and pelvic floor work together with every breath, and how to find a neutral rib position that supports your entire core system.
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Foundational Awareness
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More Control With Light Challenge
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Integration & Light Dynamic Stability
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Week 2: Pressure Awareness & Relaxation Control
This week we zoom out from the pelvic floor itself and look at the pressure system surrounding it.
This week we zoom out from the pelvic floor itself and look at the pressure system surrounding it.
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Submax Activation with Pelvic Focus
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Maintain Submax Control During Limb Movement
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Endurance & Functional Integration
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Week 3: Activation & Endurance
Now that you understand how the pelvic floor moves and releases, we begin building real strength.
Now that you understand how the pelvic floor moves and releases, we begin building real strength.
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Learning the Intensity Dial (20-85%)
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Control Under Limb Movement
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Endurance & Responsiveness
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Week 4: Developmental Position Integration
You've built the foundation — now we put it to work. This module takes everything you've learned about breath, pressure, and pelvic floor coordination and integrates it into real movement.
You've built the foundation — now we put it to work. This module takes everything you've learned about breath, pressure, and pelvic floor coordination and integrates it into real movement.
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Whole-Body Coordination in Developmental Positions
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Half Kneeling & Transitional Control
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Standing Integration & Light Dynamic Flow
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Week 5: Squat, Hinge, and Balance Integration
We move into the patterns you use every day — squatting, hinging, balancing. This week is about building confidence with fundamental movements during pregnancy, understanding how to load your body well, and trusting what your pelvic floor can do when you're not thinking about it.
We move into the patterns you use every day — squatting, hinging, balancing. This week is about building confidence with fundamental movements during pregnancy, understanding how to load your body well, and trusting what your pelvic floor can do when you're not thinking about it.
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Rebuilding the Squat Pattern
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Hinge Integration & Posterior Chain
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Squat + Hinge Flow: A More Fluid Confidence Builder
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Week 6: Dynamic Stability
This week raises the demand. You'll work through controlled dynamic movement — exercises that challenge your pelvic floor to respond reflexively, without conscious cueing. The goal is a system that stabilizes automatically, so you can move freely and without second-guessing yourself.
This week raises the demand. You'll work through controlled dynamic movement — exercises that challenge your pelvic floor to respond reflexively, without conscious cueing. The goal is a system that stabilizes automatically, so you can move freely and without second-guessing yourself.
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Controlled Tempo Changes
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Direction Change & Load Shift
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Elastic Stability
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Week 7: Power, Impact, & Workout Integration
For those who are symptom-free or experiencing only very mild symptoms, this week introduces higher-demand training — power, impact, and full workout integration. You are athletic, not fragile. This week is here to remind you of that, and to give you a framework for continuing to train at a level that feels like you.
For those who are symptom-free or experiencing only very mild symptoms, this week introduces higher-demand training — power, impact, and full workout integration. You are athletic, not fragile. This week is here to remind you of that, and to give you a framework for continuing to train at a level that feels like you.
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Functional Speed & Deceleration Control
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Light Impact Introduction
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Athletic Flow
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Week 8: Letting Go
The final week shifts the emphasis entirely. Strength matters, but birth requires something different — the ability to release fully, to soften, and to trust your body. This week covers perineal mobility and the skill of a complete, conscious release. You'll finish the program having built both ends of the spectrum: a pelvic floor that can contract strongly and let go completely.
The final week shifts the emphasis entirely. Strength matters, but birth requires something different — the ability to release fully, to soften, and to trust your body. This week covers perineal mobility and the skill of a complete, conscious release. You'll finish the program having built both ends of the spectrum: a pelvic floor that can contract strongly and let go completely.
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Deep Supported Squat & Pelvic Floor Dropping
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Guided Relaxation & Hip Positioning
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Perineal Mobility & Breath for Pushing
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Module 4 Early Postpartum Recovery
Your postpartum recovery starts earlier than you think — gentle reconnection can begin as soon as 24 hours after birth. Using your postpartum roadmap as your guide, you'll find tailored protocols for vaginal and cesarean births, as well as guidance for prolapse. When you're ready, start from Week 1 and work your way back up. Your body built something extraordinary — now we rebuild it, intelligently.
Your postpartum recovery starts earlier than you think — gentle reconnection can begin as soon as 24 hours after birth. Using your postpartum roadmap as your guide, you'll find tailored protocols for vaginal and cesarean births, as well as guidance for prolapse. When you're ready, start from Week 1 and work your way back up. Your body built something extraordinary — now we rebuild it, intelligently.
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What You'll Learn
What this program is not
It's not generic prenatal yoga. It's not a list of exercises with no explanation behind them. It's not designed for the average — it's designed for women who want to understand their bodies and take an active role in their own care.
This program is clinically grounded & athletically applied.
Designed by a Doctor of Physical Therapy
Based on current pelvic health research
Structured using neuromuscular progression principles
Focused on pressure management and coordination
It is practical, structured, and progressive. It is flexible and usable no matter where you are in your pregnancy - planning to get pregnant, or in any trimester.
Week 1 – Breath & Rib Position
Find neutral. Learn diaphragmatic control. Stop gripping.
Week 2 – Pressure Awareness
Understand intra-abdominal pressure. Contract and fully relax.
Week 3 – Activation & Endurance
Graded strength (20–85%) without breath holding.
Week 4 – Developmental Position Integration
Pelvic floor in quadruped, lateral positions, kneeling, asymmetry.
Week 5 – Foundational Movement Patterns
Squat and hinge integration. Confidence with functional movement.
Week 6 – Dynamic Stability
Load tolerance and reflexive control.
Week 7 – Power & Workout Integration
Higher demand — symptom-guided progression.
Week 8 – Letting Go & Birth Prep
Full release. Perineal mobility. Breath for pushing.
Bonus:
Trimester aware specifications
Postpartum guidance
Cesarean recovery
Return to impact protocol
Pelvic organ prolapse education
Each lesson is designed to equip you with useful strategies you can immediately put into action. It’s about learning with purpose and seeing real results.
Try it risk-free: full refund within 14 days if it's not the right fit.
A note before you begin
Strong From Within is an educational program created by a licensed Doctor of Physical Therapy. It is not a substitute for individualized medical advice and does not create a provider-patient relationship between you and Yana Waters, DPT, or Yana Waters Wellness LLC (operating as Yana Waters Physical Therapy). This program is a pre-recorded educational course and is not a telehealth service, virtual physical therapy session, or any form of remote healthcare delivery. No real-time assessment, feedback, or monitoring is provided. Every pregnancy is different — please consult your healthcare provider before beginning any exercise program, particularly if you have a high-risk pregnancy, have been advised to restrict activity, or are managing a pelvic floor diagnosis. If at any point during the program you experience pain, increased pelvic heaviness, bleeding, or any symptom that concerns you, stop and seek guidance from your provider.
Frequently Asked Questions
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No equipment required. All you need is a mat, a chair or couch, some pillows or bolsters, and a yoga block or a few books — things you almost certainly already have at home. There's nothing to buy before you begin.
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Absolutely. Strong From Within works at every stage. You can begin it as preparation before pregnancy, start at any point during your pregnancy, or come to it postpartum — using the recovery roadmap to guide when and how to ease in. The program meets you where you are.
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Yes. The 8-week program and postpartum recovery roadmap together make this a strong starting point for postpartum recovery, provided you've been cleared for exercise by your provider. The roadmap will guide you on timing, and the workouts are designed to rebuild intelligently from the ground up.
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Lifetime access. Work through it at your own pace, return to it between pregnancies, or revisit individual sessions whenever you need a refresher.
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Yes. Dedicated instructions and tips are included in the course for both diastasis recti and prolapse, so you're not left to navigate those conditions on your own.
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Absolutely. Strong From Within is designed for the full spectrum — from women who simply want to stay active and feel good throughout pregnancy, to those training at a competitive or semi-professional level who want to continue participating in their sport safely. Understanding your pelvic floor isn't just about managing symptoms. It's about building a foundation that supports whatever you're asking your body to do — now and after birth.
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Yes — you get one free 15-minute check-in call with Dr. Yana, plus email access throughout the program for any questions.
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It’s important that you feel good about your purchase. A full refund is offered within 14 days of purchase, provided you have completed fewer than three lessons. To request a refund, contact yanawatersdpt@proton.me with your name and order details within the 14-day window. Refund requests received after 14 days, or from students who have completed three or more lessons, are not eligible. Approved refunds are processed within 5–7 business days to your original payment method.