FREE Online Pregnancy Class
Prepare for birth in a way that actually feels good
Core & Breath Flow is a gentle 15-minute prenatal routine from Lauren Ohayon’s RYC® Bump & Birth toolkit.
In under 15 minutes you’ll get:
Breathing that connects your breath to your core, what Lauren calls the candles breath, where proactive pelvic floor prep begins.
Slow, flowing movement to help you feel open and supported.
Simple modifications for every move, using a block or a chair, so it fits how you feel today.
A calm, quiet finish you can carry from the mat into birth.
Plus a short free pregnancy guide, Preparing Your Body For Birth, on how to use candles breath and why the RYC® Method techniques – used throughout – work.
“Every woman should know this, I am glad RYC® exists.”
Tereza H. – Yoga teacher, second-time mom
Lauren Ohayon, creator of Restore Your Core®, has spent more than 25 years helping thousands of women prepare and care for their bodies through pregnancy, birth and recovery.
Recommended by OB/GYNs, midwives, pelvic health professionals, and doulas in 80+ countries.
This free prenatal class comes directly from RYC® Bump & Birth
Core & Breath Flow is a small taste of RYC® Bump & Birth – everything you need from conception to eight weeks postpartum, in one place:
Proactive pelvic floor prep for birth and a smoother recovery
Solutions for pregnancy aches and pains
Nervous system tools to meet labor with more ease
Pregnancy workouts to prep your muscles for birth
Quick tools for busy days, plus early postpartum movement to recover into
Frequently Asked Questions
You’ll receive the full Core & Breath Flow video, a gentle 15-minute prenatal workout created by Lauren Ohayon, along with a companion guide called Preparing Your Body for Birth. The guide walks through the candles breath and explains why the RYC® Method techniques used in the class work the way they do. Core & Breath Flow comes from RYC® Bump & Birth, Lauren’s online pregnancy program covering everything from conception through the first weeks postpartum, so it’s a way to feel her method in your own body before deciding whether the full toolkit is right for you.
Core & Breath Flow was created by Lauren Ohayon, who has spent more than 25 years working with pregnant and postpartum bodies as the founder of Restore Your Core®. Her approach is recommended by OB/GYNs, midwives, pelvic health professionals, and doulas in 80+ countries, and this free class is a direct piece of her RYC® Bump & Birth toolkit.
The workout runs under 15 minutes, and you’re welcome to move through it at whatever pace feels right for your body that day.
A little floor space, and a block or chair for support if you’d like one. There’s no equipment requirement beyond that, and modifications are built into every move.
Core & Breath Flow is built for pregnant bodies at any stage, with modifications offered throughout so the movement can meet you where you are that day. OB/GYNs and pelvic health professionals commonly recommend this kind of breath-linked, modifiable movement throughout pregnancy, and checking in with your own care provider is still a good idea if you have any specific concerns.
Yes, Core & Breath Flow is designed to layer onto whatever movement routine you already have, rather than replace it. Many women use it as a birth-prep and pelvic floor layer that complements running, lifting, prenatal yoga, or any other training they’re doing, and the fuller version of that layer lives in RYC® Bump & Birth.
You’ll receive an email from Lauren with your class and guide within a few minutes, so it’s worth keeping an eye on your inbox, and your spam or promotions folder in case it lands there first.
A pregnancy class built for real birth preparation generally needs to address three things: the pelvic floor’s ability to release under pressure, breath mechanics that support that release, and a nervous system that can stay regulated through intensity. Core & Breath Flow by Lauren Ohayon works with all three together, coordinating breath and movement so pelvic floor release becomes something your body practices rather than something it’s told to do.