Build the calm, steady strength that supports you and your baby.

RYC
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.

*No spam. Just gentle support for your pregnancy & recovery.

Frame 2147227888
Frame 2147228118
rounded hero (1)
rounded hero (1)

In under 15 minutes you'll get:

Group 1171276826
  • 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.

Image-60

"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.

2026_lauren_ohayon-700 1

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
2026_lauren_ohayon-397 1

$97

payment plans
available

Explore RYC® Bump & Birth

*Lifetime access, no subscriptions

FAQ

Frequently Asked Questions

What do I get when I sign up for the free online pregnancy class?

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.

Who created this class?

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.

How long does the free prenatal class take?

The workout runs under 15 minutes, and you’re welcome to move through it at whatever pace feels right for your body that day.

What do I need to do this pregnancy class at home?

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.

Is this free birth prep class safe at every stage of pregnancy?

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.

Will this online pregnancy class work alongside my current workouts?

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.

What happens after I sign up for the free class?

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.

What is the most recommended pregnancy workout for birth preparation?

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.