Sarahjoalmo Yoga

Sarahjoalmo Yoga Hi there, I'm Sarah! I'm a NYC-based mom of 3 and long-time yogi with a passion for teaching. I am a pelvic floor expert and a prenatal yoga teacher.
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09/01/2026

DOWN HERE 👇

I would STOP blindly taking advice to “just do kegels” and I’d learn to relax my pelvic floor instead.

Hi, I’m Sarah 👋☺️

I’m a prenatal yoga teacher, corrective exercise specialist, & mom of three.

I used to teach kindergarten in NYC. 👩‍🏫 Now I teach pregnant moms how their pelvic floor actually works so they can be ready and FEEL ready walking into birth.

🧠 Fun fact most people don’t know: your pelvic floor does NOT get loose during pregnancy. Generally speaking, she gets tight. She’s working HARD. And that tightness is so often the reason for tailbone pain, painful s*x, and even a stalled labor.

Kegels alone will NOT fix that. ❌ You need to know how to release, not just how to squeeze.

I’ve given birth three times, under nine hours each, with no tearing. Not because I got lucky. But because I trained my body to work the way it actually needs to for baby to descend and exit in birth.

My whole IG is here to help you learn the techniques to shorten labor, minimize tearing, and reduce the chance of getting a c-section.

⭐️ Tap FOLLOW along and I’ll show you exactly how it works. 🥳

(and bonus — introduce yourself in the comments and lmk how far along you are!)

08/24/2026

DOWN HERE 👇

1. Feelings of heaviness “down there” throughout the day 🚩
2. Pain or discomfort during in*******se 🚩
3. Leaking when sneezing 🚩

There are plenty more but those are some of the biggest red flags I see in the moms I work with, and they can be THE reason behind:
• an otherwise unnecessary c-section
• long labor
• intervention after intervention
• tearing

Hi, I’m Sarah 👋☺️

I’m a prenatal yoga teacher, corrective exercise specialist, & mom of three.

I used to teach kindergarten in NYC. 👩‍🏫 Now I teach pregnant moms how their pelvic floor actually works so they can be ready and FEEL ready walking into birth.

🧠 Fun fact most people don’t know: your pelvic floor does NOT get loose during pregnancy. Generally speaking, she gets tight. She’s working HARD. And that tightness is so often the reason for tailbone pain, painful s*x, and even a stalled labor.

Kegels alone will NOT fix that. ❌ You need to know how to release, not just how to squeeze.

I’ve given birth three times, under nine hours each, with no tearing. Not because I got lucky. But because I trained my body to work the way it actually needs to for baby to descend and exit in birth.

My whole IG is here to help you learn the techniques to shorten labor, minimize tearing, and reduce the chance of getting a c-section.

⭐️ Tap FOLLOW along and I’ll show you exactly how it works. 🥳

(and bonus — introduce yourself in the comments and lmk how far along you are!)

08/21/2026

I know what you’re thinking, but hear me out:

There are HUGE benefits to foam rolling your upper back as you’re prepping for birth.

(yes benefits for the pelvic floor!!)

Hi, I’m Sarah 👋☺️

I’m a prenatal yoga teacher, corrective exercise specialist, & mom of three.

I used to teach kindergarten in NYC. 👩‍🏫 Now I teach pregnant moms how their pelvic floor actually works so they can be ready and FEEL ready walking into birth.

🧠 Fun fact most people don’t know: your pelvic floor does NOT get loose during pregnancy. Generally speaking, she gets tight. She’s working HARD. And that tightness is so often the reason for tailbone pain, painful s*x, and even a stalled labor.

Kegels alone will NOT fix that. ❌ You need to know how to release, not just how to squeeze.

I’ve given birth three times, under nine hours each, with no tearing. Not because I got lucky. But because I trained my body to work the way it actually needs to for baby to descend and exit in birth.

My whole IG is here to help you learn the techniques to shorten labor, minimize tearing, and reduce the chance of getting a c-section.

⭐️ Tap FOLLOW along and I’ll show you exactly how it works. 🥳

(and bonus — introduce yourself in the comments and lmk how far along you are!)

08/09/2026

tbh sorry I’m obnoxious in this one but I had to prove a point!!! And the point is…

If birth feels scary to you,

1. Totally normal. You’ve never done it before & you’ve heard lots of scary stories.
2. A little education can go a long way.
3. Birth preparation is actually PROVEN by RESEARCH to yield better birth outcomes.
4. It’s time to move OUT of that fear, sister, because you’ll actually kind of make things harder for yourself by dwelling in the fear.

If you’ve ever heard of the “fear-tension-pain cycle,” that’s EXACTLY what I’m talking about here.

(That’s where you’re afraid of what’s coming, which makes your body tense up, which makes pain more intense.)

The thing is, it doesn’t have to be that way!!

Something as simple as learning how your pelvic floor works so you can consciously relax it during birth goes a LONG way.

This conscious relaxation is the thing that allows you to: ride the waves of contractions, move your labor along, open up your body for baby to exit.

⭐️ This is exactly what I teach inside my Birth-Ready Pelvic Floor masterclass.

👉 Tap follow and comment BREATHE for the link!

08/08/2026

Hi, I’m Sarah 👋☺️

I’m a prenatal yoga teacher, corrective exercise specialist, & mom of three.

I used to teach kindergarten in NYC. 👩‍🏫 Now I teach pregnant moms how their pelvic floor actually works so they can be ready and FEEL ready walking into birth.

🧠 Fun fact most people don’t know: your pelvic floor does NOT get loose during pregnancy. Generally speaking, she gets tight. She’s working HARD. And that tightness is so often the reason for tailbone pain, painful s*x, and even a stalled labor.

Kegels alone will NOT fix that. ❌ You need to know how to release, not just how to squeeze.

I’ve given birth three times, under nine hours each, with no tearing. Not because I got lucky. But because I trained my body to work the way it actually needs to for baby to descend and exit in birth.

My whole IG is here to help you learn the techniques to shorten labor, minimize tearing, and reduce the chance of getting a c-section.

⭐️ Tap FOLLOW along and I’ll show you exactly how it works. 🥳

(and bonus — introduce yourself in the comments and lmk how far along you are!)

08/08/2026

You need to read this ⬇️

Betina pushed for 3.5 hours and wrote to me afterwards:

“With one final push and a vacuum, my 8 lbs 13 oz (3.99 kg) baby was out! My care team was amazed how I was able to push for that long. I only had a 2nd degree tear. I am so happy I was diligent with doing the pelvic floor exercises I learned from your classes and workshop!” 👏👏👏

I know I often share my own stories of 3 births and 0 tearing, but I think it’s really important to hear stories like Betina’s too.

Yes, she tore, but it could have been WAY more severe.

Learning to relax your pelvic floor can go a LONG way to minimize tearing.

This is exactly what I teach inside Birth-Ready Pelvic Floor.

⭐️ Tap follow and comment BIRTH for the link!

08/06/2026

Most people won’t tell you this:

You should be prepping the SAME WAY for birth, no matter if your birth is high risk, home birth, c-section, induction, birth center, hospital, etc.

I’m talking specifically about nervous system and pelvic floor prep (which are SO closely tied together).

Yes 100% if you’re planning a vaginal birth, take a childbirth ed class, learn positions, weigh the pros and cons of epidurals.

Yes 100% if you’re having a c-section, learn the hospital’s procedures and what you have a say in.

But NO matter what type of birth you’re having, you need to learn how to calm your nervous system so that:

- you stay calm no matter what happens
- you don’t feel like birth just “happens” to you
- you have some agency & don’t feel helpless

Calming your nervous system also helps relax the pelvic floor so that:

- your labor progresses (if applicable, obvi)
- you minimize tearing (vaginal birth)
- YOU DON’T P*E WHEN YOU SNEEZE FOR THE REST OF YOUR LIFE AFTER THIS BABY IS BORN

It’s not so much about birth “outcome” as it is about how you experience it.

And learning to calm your system + relax your pelvic floor is THE starting point.

⭐️This is exactly what I teach inside Birth-Ready Pelvic Floor.

👇Tap follow and comment BIRTH for the link.

08/05/2026

Understanding the jaw-pelvis connection is just one part of getting your pelvic floor ready for birth.

I teach you exactly what you need to know + how to train your pelvic floor in just half an hour inside my masterclass, Birth-Ready Pelvic Floor.

⭐️ Tap follow and comment TRAIN for the link. 👇

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