HI I’M CAT SPRAGUE

Wellness writer, certified yoga teacher and mindfulness coach

I didn't come to this work because I had it all figured out.

I came because I needed it.

Cat Sprague smiling outdoors in sunglasses, arched portrait

Read my story ↓

What started as a personal practice and a way to stay connected to myself when running a marketing company at full speed, eventually became something I couldn't walk away from. Yoga wasn't just movement. Meditation wasn't just stillness. They were tools for coming home to myself, again and again, no matter what life threw at me.

And life threw a lot.

I completed my 200-hour Yoga Teacher Training with Wild Heart Yoga in 2019, thinking I'd deepen my personal practice. Instead, I found a calling. Then I enrolled in my 300-hour training during the COVID-19 pandemic, one of the hardest times to pursue anything. But those months reinforced what I already knew: proper breathing, meditation, and a body that remembers its own resilience can carry us through the hardest things.

Then came the plot twist that changed everything: I got pregnant. At 40.

Surprise doesn't even cover it. But navigating pregnancy, birth, and the postpartum fog showed me why this work matters so deeply. I pursued my Prenatal Yoga Certification while growing a human. I added certifications in Mindfulness Coaching and Meditation Teacher Training because I needed these tools to survive early motherhood.

And if I needed these tools to survive, I knew other mothers did too.

Currently I'm navigating a toddler, a second daughter born when I was 44, and I’m very much still in the thick of the very seasons I teach. I'm not someone who figured it out and now teaches from the other side (does that even exist?). I'm in it with you.

Pregnant woman in a knitted jumper resting a hand beneath her bare belly
Round mandala meditation cushion next to a baby play mat with toys on a wooden floor
Open yoga anatomy book with a crocheted bunny toy resting on the page
Child with arms outstretched facing the sea at sunset

Meditation isn't something you master.

WHAT I ACTUALLY BELIEVE

It's something you return to. Imperfectly, again and again. Especially on the days when your body doesn't feel like yours, your mind won't quiet down, and no one warned you it would feel this hard.

Prenatal and postnatal wellness isn't about achieving calm. It's about building a relationship with yourself that can survive the chaos. The sleeplessness, the identity shift, the physical transformation, the enormous love mixed with enormous loss of self.

“You don't need to fix yourself. You need tools to remember who you are beneath the exhaustion.”

Built for real bodies, real seasons

My work is built specifically for the prenatal and postnatal body, the sleep-deprived mind, and the mother who's been told to "take care of herself" with zero guidance on how.

  1. 01

    Prenatal Yoga & Meditation

    Supporting pregnant bodies and nervous systems with intention.

  2. 02

    Postnatal Recovery & Mindfulness

    Practices for the fourth trimester and beyond.

  3. 03

    Yoga Nidra

    Deep rest and nervous system regulation, because you need real rest, not just less stress.

  4. 04

    Trauma-Informed Yoga

    Safe, body-centred practice for when your body needs to feel safe first.

  5. 05

    Yin & Restorative Yoga

    Slow and supported, for exhausted bodies.

  6. 06

    Mindfulness Coaching

    One-on-one support for navigating motherhood transitions.

MY SPECIALITIES

CREDENTIALS

Certifications & Training

  • RYT 500Yoga Alliance registered
  • Trauma-InformedCertified teacher
  • Prenatal SpecialistCertified teacher

  • 200-Hour Yoga Teacher Training

    Wild Heart Yoga, 2019

  • 300-Hour Advanced Yoga Teacher Training

    My Vinyasa Practice

  • Prenatal Yoga Certification

    Completed while pregnant, which is the point

  • Mindfulness Coaching Certification

    One-on-one coaching for life transitions

  • Meditation Teacher Training

    Guided and yoga nidra practice

  • Yoga of 12-Step Recovery (Y12SR)

    Trauma-informed recovery support

    In progress

“I'm still a student. Still learning. Still showing up. And I'm here to help you do the same.”

— CAT SPRAGUE

COME AS YOU ARE

Ready to start where you actually are?

No hour of silence required, no perfect practice expected. Just tools that work in the five minutes you've actually got.

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