- Following 187
- Followers 5.2K
- Engagement 19.3%
- Avg likes 1.2K
- Avg comments 9
About Maryna | Yoga Instructor | Prenatal & Postnatal Certified
Maryna | Yoga Instructor | Prenatal & Postnatal Certified (@maryna.yoga) is a Tutor/Teacher creator on Instagram, also filed under Education & Career and Meditation. The account has 5,157 followers and 121 published posts. Recent posts average 1,174 likes and 9 comments, an engagement rate of 19.3%.
Maryna | Yoga Instructor | Prenatal & Postnatal Certified belongs to the nano tier, the band usually drawn between 1,000 and 10,000 followers. Set against 187 accounts followed, the audience works out to about 28 followers per account Maryna | Yoga Instructor | Prenatal & Postnatal Certified follows. Maryna | Yoga Instructor | Prenatal & Postnatal Certified uses an Instagram professional account. Flinque files Maryna | Yoga Instructor | Prenatal & Postnatal Certified under 3 categories, led by Tutor/Teacher and followed by Education & Career and Meditation.
The Instagram bio for Maryna | Yoga Instructor | Prenatal & Postnatal Certified runs to 18 words across 4 lines. Emoji sit alongside the words. The latest activity Flinque has on record for Maryna | Yoga Instructor | Prenatal & Postnatal Certified dates from September 2025.
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121 Posts
Of the 10 most recent posts shown for Maryna | Yoga Instructor | Prenatal & Postnatal Certified, 9 are videos and 1 is a carousel. That mix leans toward videos. 121 published posts give Maryna | Yoga Instructor | Prenatal & Postnatal Certified a moderate archive on Instagram. Against the audience, that is roughly 43 followers for each post published. Maryna | Yoga Instructor | Prenatal & Postnatal Certified also keeps 11 story highlights on the profile. All 10 carry captions, averaging 124 words each. The captions are written mainly in English. Words that recur across them include exercises, postpartum, core, pelvic and birth. The captions tag #diastasisrecti, #prenatalyoga, #postpartumrecovery, #postpartumcore and #corehealing.
And yet, moms still choose to show up for themselves.
In small windows of time. On tired bodies. Between caring for everyone else.
That choice matters.
A mother who prioritizes her health isn’t selfish—she’s strong.
#StrongMoms
#MomsWhoCare
#MotherhoodStrength
#mompower
#PostpartumJourney
Postpartum recovery isn’t about rushing or “bouncing back.” It’s about reconnecting with your deep core and pelvic floor, restoring strength, and creating a stable foundation for daily life—holding your baby, lifting, walking, and moving with confidence again.
With every exercise, focus on gently zipping up your transverse abdominals while breathing and moving with control. This deep connection supports your spine, protects your core, and makes the work truly effective.
✨ Exercises shown:
• Bridge with block/ball + pelvic floor contraction
• “Penguin” walk
• Banded glute bridge with hip abduction
• Side-lying banded clamshell
• Supine toe taps with resistance band
Your core is healing—and you’re doing the work.
#postpartumrecovery
#postpartumcore
#diastasisrecti
#pelvicfloorhealth
#strongaftermotherhood
These exercises support hip mobility and hip opening, which are both essential for physiological birth.
Hip mobility allows the pelvis to move and adapt as baby descends, while hip openers help release tension and create space in the pelvic outlet.
• Adductor rocks – hip opener + mobility (inner thighs, pelvic outlet)
• 90/90 hip rotations – hip mobility (internal & external rotation)
• Deep squats – hip opener + functional mobility
• Side lunges – hip opener with lateral pelvic mobility
• Forward-leaning inversions – pelvic balance and tension release
Together, these movements help improve pelvic adaptability, support optimal baby positioning, and allow your body to work with labor rather than against it.
#PrenatalMovement
#HipMobilityForBirth
#NaturalBirthPrep
#PregnancyExercise
#PhysiologicalBirth
Consistent, intentional movement makes a real difference postpartum. These targeted exercises help restore core strength and support healing from diastasis recti.
Just 10–15 minutes, a few times a week, can significantly improve core connection, stability, and overall function.
Exercises shown:
1️⃣ Forearm plank hold
2️⃣ Supine knee press (one knee at a time)
3️⃣ Wall squats with ball support
4️⃣ Lunges to release and strengthen hip flexors
5️⃣ Bird dog with ball support
6️⃣ Side-lying leg lifts
Postpartum healing takes time—but with the right approach, your core can recover. 💛
Diastasis recti is super common after birth — and knowing your starting point is the first step to healing your core safely.
How to check:
1️⃣ Lie on your back with knees bent, feet flat.
2️⃣Lift your head + shoulders slightly.
3️⃣Gently press your fingers down along the center of your abdomen — above, at, and below the belly button.
4️⃣Feel for a gap and for the tension in the connective tissue.
A wider gap or soft sinking means your core needs targeted rehab (totally normal!).
Knowing your separation helps you choose the right exercises — and avoid the ones that make it worse.
#postpartumcore #diastasisrecti #postpartumhealing #postpartumyoga #corehealing
Healing your core postpartum starts with proper activation, not harder workouts.
The most important cue:
👉 Press your lower back gently into the mat and draw your belly button in to engage deep core muscles (your TVA).
Here are 6 postpartum-safe exercises to rebuild strength from the inside out (1min each):
1. Modified Side Plank Twist (gentle, avoids excess pressure on the midline)
2. Dead Bug
3. Toe Taps — Single Leg
4. Toe Taps — Both Legs
5. Tabletop Knee Lifts
6. Bridge Pulses
These moves help reconnect your core, support diastasis recti healing, and stabilize your pelvis — essential for every postpartum mom.
Always move with control, breathe deeply, and stop if you see doming or coning.
#postpartumfitness#postpartumworkout #postpartumexercises #newmomlife #yoga
These movements help you reconnect to your deep core and rebuild strength safely after giving birth. 💛
1️⃣ Diaphragmatic Breathing — this is the foundation for core and pelvic floor recovery. It helps reconnect your deep core muscles and regulate intra-abdominal pressure.
→ Keep doing this daily, focusing on expanding the ribs and gentle pelvic floor engagement on the exhale.
2️⃣ Side-lying Clam Shells — strengthen the glutes and hip stabilizers, which support pelvic alignment and core recovery.
→ Focus on exhaling as you open, and keep your core gently engaged.
3️⃣ Bird Dog Hold — it builds deep core stability and helps retrain coordination between the core and glutes.
→ Keep your ribs and pelvis aligned, avoid arching the lower back or letting the belly dome.
4️⃣ Side Plank Dips (only when ready) — build oblique strength and lateral stability.
💡 Why it helps:
These exercises activate your deep core (transverse abdominis), pelvic floor, and stabilizing muscles — the foundation for posture, balance, and long-term recovery from diastasis recti and postpartum weakness.
#postpartumrecovery #corehealing #diastasisrecti #postpartumfitnessjourney #mumstrong
Our baby boy made the fastest entrance ever — 30 min at the hospital to fully dilate, 5 min of pushing, and boom… baby in our arms.
It was an unmedicated vaginal birth — something I feel so grateful for. My body knew exactly what to do, and everything unfolded so quickly it almost feels like a blur.
Labor picked up fast at home, and by the time we got to the hospital I was already in transition. Within 30 minutes of arriving, I was fully dilated, and just a few minutes later, he was born. It was wild, intense, and honestly magical.
Now I’m soaking up this sweet newborn bubble, marveling at how different (and much faster!) this birth was compared to my first. Every moment feels like a gift, and I’m beyond grateful for a healthy baby, a smooth recovery, and the wild story that brought him here.
I’ll never forget the strength I felt in those moments — and the reminder that birth can be raw, unpredictable, and still so beautiful.
#birth #birthstory #yogalife #prenatalyoga #postpartum
➡️Kneeling Hip Circles - 5 each direction
➡️Cat/Cow with Leg Extended - 5 each side
➡️Puppy Pose Rock Backs (internal rotation) - 8 slow reps
➡️Table Top Knee Rotation (internal/external hip mobility) - 5 per side
➡️Lateral Lunges - 8 each side
➡️Butterfly Rocks - 10 gentle rocks
➡️Child’s Pose - hold 5-8 breaths
This flow supports:
✨ Pelvic mobility
✨ Hip mobility and spine release
✨ Baby’s optimal position
✨ Nervous system calm
Move slowly, breathe deeply, and listen inward.
Save this for your third trimester routine or share with another mama-to-be🤍
#prenatalyoga #laborprep #thirdtrimesterworkout #mindfulpregnancy #thirdtrimester
Want to reduce your risk of tearing during birth? These 6 poses help your pelvic floor let go and create more space for baby. Save & practice daily!
1. Seated Wide-Legged Forward Fold - hold 1-3 min
2. Frog Rockbacks (Adductor Mobilization) - 1-2 min of gentle movement
3. Puppy Pose with Internal Hip Rotation - hold for 1 min
4. Supported Deep Squat (Malasana) - 1-3 min or as long as comfortable
5. Half Pigeon with Props (Eka Pada Rajakapotasana )- 1-2 min per side
6. Happy Baby (Ananda Balasana) or Half Happy Baby - 30sec-1min
#thirdtrimester #prenatalyoga #birthpreparation #laborprep #laboranddelivery
Maryna | Yoga Instructor | Prenatal & Postnatal Certified's engagement
Maryna | Yoga Instructor | Prenatal & Postnatal Certified's engagement rate on Instagram is 19.3%, over 6%, more than 6 likes and comments per 100 followers. On a typical post that comes to about 1 like or comment for every 5 followers. Likes outnumber comments by roughly 130 to 1, with 1,174 likes and 9 comments on an average post, so most reactions are taps rather than replies.
Engagement rate
19.3%
- Avg likes
- 1.2K
- Avg comments
- 9
- Interactions : followers
- 1 : 5
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Frequently asked questions
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Who is Maryna | Yoga Instructor | Prenatal & Postnatal Certified?
Maryna | Yoga Instructor | Prenatal & Postnatal Certified (@maryna.yoga) is a Tutor/Teacher creator on Instagram, also filed under Education & Career and Meditation. Maryna | Yoga Instructor | Prenatal & Postnatal Certified uses an Instagram professional account. The Instagram bio for Maryna | Yoga Instructor | Prenatal & Postnatal Certified runs to 18 words across 4 lines.
How many followers does Maryna | Yoga Instructor | Prenatal & Postnatal Certified have?
Maryna | Yoga Instructor | Prenatal & Postnatal Certified has 5,157 followers on Instagram (5.2K). Set against 187 accounts followed, the audience works out to about 28 followers per account Maryna | Yoga Instructor | Prenatal & Postnatal Certified follows. 121 published posts give Maryna | Yoga Instructor | Prenatal & Postnatal Certified a moderate archive on Instagram.
What is Maryna | Yoga Instructor | Prenatal & Postnatal Certified's engagement rate?
Maryna | Yoga Instructor | Prenatal & Postnatal Certified's engagement rate on Instagram is 19.3%, over 6%, more than 6 likes and comments per 100 followers. On a typical post that comes to about 1 like or comment for every 5 followers. Likes outnumber comments by roughly 130 to 1, with 1,174 likes and 9 comments on an average post, so most reactions are taps rather than replies.
What does Maryna | Yoga Instructor | Prenatal & Postnatal Certified post about on Instagram?
Flinque files Maryna | Yoga Instructor | Prenatal & Postnatal Certified under 3 categories, led by Tutor/Teacher and followed by Education & Career and Meditation. Of the 10 most recent posts shown for Maryna | Yoga Instructor | Prenatal & Postnatal Certified, 9 are videos and 1 is a carousel. The 10 recent Instagram captions Flinque holds for Maryna | Yoga Instructor | Prenatal & Postnatal Certified repeatedly use the words exercises, postpartum, core, pelvic and birth. Maryna | Yoga Instructor | Prenatal & Postnatal Certified's captions carry hashtags such as #diastasisrecti, #prenatalyoga and #postpartumrecovery. Maryna | Yoga Instructor | Prenatal & Postnatal Certified writes those captions mainly in English. Maryna | Yoga Instructor | Prenatal & Postnatal Certified keeps 11 story highlights, which open with a free Flinque account.
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Maryna | Yoga Instructor | Prenatal & Postnatal Certified's contact details are not published on Flinque's public profile. The Instagram bio links to 2 external sites, and a free Flinque account opens those links. Brands with a free Flinque account can shortlist Maryna | Yoga Instructor | Prenatal & Postnatal Certified and use Flinque's outreach tools wherever a contact route is on file.
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