Insights on wellness through pregnancy and motherhood with Mariah Castro
In our latest Insight Series, we speak with yogi, model, NBA wife, and new Mom, Mariah Castro. Mariah shares her unique perspective on how to stay balanced with a busy schedule, staying healthy during pregnancy and beyond, and how her yoga practice has supported her as a new and expecting mother. Keep reading to discover Mariah’s powerful insights!
In honor of Global Wellness Day, how do you personally define wellness, and how has that definition evolved through your experience as a professional model and yogi?
I define wellness as any intentional practice that nourishes the mind, body, or spirit. Early in my career, wellness was mostly about the physical. Staying fit, eating clean, and looking the part. But over time, through my experiences as a model and yogi, that definition has deepened. I’ve learned that true wellness is rooted in balance, not perfection. When I’m consistently showing up for my yoga and meditation practice, prioritizing rest, and checking in with my mental and emotional health, I feel more grounded and connected. Not just in my body, but in my work and relationships too. Wellness is now less about how I appear and more about how I feel.
How has your background in modeling and yoga helped to support both your physical and mental health, especially during pregnancy?
Yoga has given me a variety of tools to support both my physical and mental health through all stages of pregnancy. It’s easy to think of yoga as just the physical postures, but for me, breathwork and meditation have been just as impactful, especially during the first trimester when I was navigating extreme morning sickness. Those mindful practices gave me something steady to return to when everything felt unpredictable.
Throughout my career in modeling, I’ve had to learn the art of letting go. Whether it was surrendering control over my schedule, navigating the uncertainty of bookings, or facing outside opinions. That lesson took on new meaning during the transformative journey of pregnancy. Rather than resisting the changes in my body, I’ve learned to embrace them, and to appreciate my body not just for its appearance, but for its strength and its incredible ability to grow and sustain life.
"Rather than resisting the changes in my body, I’ve learned to embrace them, and to appreciate my body not just for its appearance, but for its strength and its incredible ability to grow and sustain life."
Can you explain how yoga can help prepare the body (and mind) for labor and delivery?
Yoga has taught me how to connect breath with movement and mind with body, helping me quiet the outside noise and stay fully present in my practice. Throughout my pregnancy I leaned heavily on breathwork and meditation. These tools became essential during my labor and delivery experience. Coordinating breath with contractions keeps your body in a parasympathetic (rest-and-digest) state, allowing labor to progress naturally and efficiently. My breath became my super power. Through each contraction it grounded me and helped me stay calm and present.
Physically, a combination of yoga and Pilates throughout pregnancy gave me a strong sense of pelvic floor awareness, which made a huge difference when it came time to push. I also incorporated various yoga poses (asanas) to relax my pelvic floor, open thighs, promote pelvic mobility, and help the baby settle into an optimal position for birth. Some of these poses included Malasana (yogi squat), Cat-Cow, low lunge and supported Child’s Pose.
For expecting moms who are new to yoga, what’s the easiest way to begin a safe and sustainable prenatal practice? Are there any foundational poses or simple flows you love for helping pregnant students feel more comfortable, strong, or connected to their bodies?
For expecting moms who are new to yoga, the best way to begin is with a prenatal yoga class. It’s a safe and supportive environment to learn how postures and props can be adapted to your changing body. One of the simplest and most powerful starting points is diaphragmatic breathing, or belly breathing, a gentle way to connect with both your body and your baby.
Some foundational postures I love during pregnancy include Cat–Cow, Child’s Pose, Malasana (yogi squat), and Bound Angle Pose (Baddha Konasana or butterfly pose). These poses can be practiced individually or woven into a simple, nourishing flow. Using props like bolsters, blocks, or blankets can make these poses even more accessible and restorative. Most importantly, start slow and truly listen to your body. Pregnancy is the perfect time to move with intention, soften expectations, and deepen self-awareness.
What types of poses or practices are best to avoid during pregnancy, and why?
Everybody is different so it's hard to put together a specific list of poses and practices that should be avoided. The most important advice I can offer is to listen to your body. Pregnancy is a time to be gentle with yourself and to tune in to your physical and emotional needs with compassion and awareness.
"Our biggest priority is to be intentional with our time as a family, making the most of the moments we have together and creating a private, stable, and grounded environment for our daughter. "
You and your partner both have high-profile careers. As you step into motherhood, how do you plan to balance your mental well-being with raising kids and being in the public eye?
Both of us have demanding schedules, especially during the basketball season, so we know this will be a learning experience as we navigate the transition into parenthood. Our biggest priority is to be intentional with our time as a family, making the most of the moments we have together and creating a private, stable, and grounded environment for our daughter.
As I step into motherhood, I’m committed to continuing the practices that support my mental and emotional well-being. Such as, staying consistent with my yoga and mindfulness routines, carving out time for rest, and consistently showing up for therapy. These practices help me feel centered and present, which is the kind of energy I want to bring into our home. Leaning on our village and knowing we don’t have to do it all alone will be a huge part of finding balance as we grow into this new chapter.
How do you think your experience in the modeling world will influence the way you approach parenting, particularly when it comes to fostering confidence, body positivity, and self-worth in your child?
I’ve thought about this a lot, especially as someone who grew up with two younger sisters. Thankfully, the modeling industry has evolved in recent years to be more body-positive and inclusive, but that wasn’t the reality when I first started. Since the age of fifteen, I’ve heard just about every critique you can imagine about my body, my weight, my hair, my skin, my face. Moving to New York at the age of eighteen to pursue modeling full-time forced me to grow up quickly and develop very thick skin.
As I step into motherhood, it’s incredibly important to me to raise my daughter with a strong sense of self-worth that isn’t tied to how she looks. I want her to know that her beauty radiates from within. Through her kindness, her confidence, and how she treats others. My experience in the industry has made me even more aware of how important it is to model self-love, set healthy boundaries, and celebrate all the things that make her uniquely herself.
If you could offer one wellness tip to expecting parents looking to feel more balanced and grounded, what would it be?
Create a simple morning ritual for yourself. It doesn’t have to be elaborate, just 5 to 10 minutes of intentional time to check in with yourself before the day begins. Whether it’s a quiet meditation while still lying in bed, sipping a cup of coffee in silence, or taking a mindful shower, the key is presence. Pregnancy brings so many changes emotionally, physically, and mentally and carving out a moment of stillness each morning can be incredibly grounding. It helps regulate the nervous system, reduce anxiety, and reconnect you to the present moment. When you start your day by filling your own cup, you’re better able to show up for your baby, and yourself with a sense of calm and clarity.
Mariah Castro is a yogi, model and wife of professional basketball player, Nic Claxton. She has worked with some of the biggest brands in the world, including: Lululemon, New Balance, Target, Paul Mitchell, MAC Cosmetics and Neiman Marcus, among many others. Stay connected with Mariah through her Instagram handle @mariahcastro.
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