Postpartum is a beautiful but transformative time, both physically and emotionally. After giving birth, your body goes through a tremendous transformation, your muscles are the weakest ever, your core feels lax, and your energy levels go haywire. Rest is a must, yes, but gentle movement is crucial to heal.
Also Read: Post-Partum Weight Loss: 5 Easy Steps To Get Back In Shape
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This is where yoga for postpartum recovery excels. With its gentle, compassionate method, yoga encourages new mothers to regain strength, rebuild endurance, heal posture, and reconnect with their bodies at their own comfort level. This means that no matter whether you have had a C-section or vaginal birth, beginning gentle, loving yoga poses can be a major part of your recovery process.
Also Read: Are You A New Mom? Get These 10 Products Right Away For A Stress-Free Post-Partum Journey
Why Yoga Is Ideal For Postpartum Recovery?
Yoga isn't only about being flexible, though. It is also about reclaiming your outer and inner strength after birth. That is why postpartum yoga is so wonderful:
Building weak muscles, particularly the pelvic floor, core, and back.
Helps to enable hormones to rebalance, which leads to emotional balance and minimizes postpartum blues.
Enhances posture and circulation, which will ease aches from breastfeeding or carrying a baby.
Builds energy and endurance with gentle breathing and mindful movement.
Provides emotional grounding, offering a moment of self-care in the midst of chaos.
Note: Always consult your healthcare provider before starting any postpartum exercise routine in general. Gentle yoga may begin after your 6-week check-up or whenever there are complications or a C-section.
5 Gentle Yoga Moves For Postpartum Recovery
Diaphragmatic Breathing (Deep Belly Breathing)
How to do it?
Sit or lie down in a comfortable position with your knees bent. One hand should rest on your stomach, and the other on your chest. Breathe slowly in through your nose, letting your belly rise but not your chest. Breathe slowly out through your mouth, letting your belly contract. Continue for 2–5 minutes.
Benefits:
This basic breathing exercise soft-links you with your own inner core and pelvic floor and encourages you to build strength from the inside out. This can be repeated daily, even in the first weeks after birth (with your physician's approval).
Cat-Cow Stretch (Marjariasana–Bitilasana)
How to do it?
Begin on hands and knees in tabletop position. Inhale and arch your back (cow pose), with your chest and tailbone lifted. Exhale and bring your chin to your chest, rounding your back (cat pose). Repeat the breath for 8–10 repetitions.
Benefits:
A soothing flow that opens the spine, aligns the posture, and engages the core muscles without strain. Great for eliminating back pain caused by feeding or carrying your baby.
Bridge Pose (Setu Bandhasana)
How to do it?
Lie on your back with hips flexed and feet hip-width apart. Inhale slowly and lift hips off the floor, squeezing glutes and pelvic floor. Hold a few breaths and then exhale and lower down slowly. Repeat 5–8.
Benefits:
Toning glutes, lower back, and pelvic floor and lightly engaging the core. Begin small and add lifts as strength returns.
Supported Child's Pose (Balasana)
How to do it?
Sit on the floor with toes together and knees apart. A cushion or bolster can be placed under the chest for support. Reach forward and place your forehead on the floor or pillow. Breathe slowly for 1–3 minutes.
Benefits:
A very restorative pose that quiets tension in the back, hips, and shoulders and brings relaxation to come in. The pose is ideal for emotional grounding and stretching.
Mountain Pose with Engagement of the Pelvic Floor (Variation of Tadasana)
How?
Have hip-width apart feet, relaxed shoulders. Breathe in and lengthen through the spine. Lightly contract the pelvic floor muscles as though to halt the urine flow. Hold 5–10 seconds, and release. Repeat 5 times with conscious breathing.
Benefits:
A simple standing posture that readjusts, enhances balance, and stimulates the pelvic floor muscles. This is a constant but strong exercise to regain endurance and posture in the long term.
More Tips For a Postpartum Yoga Practice
Begin slowly and listen to your body's red flags. There is no need to ‘bounce back.’
Practice in shorter, manageable pieces (10–15 minutes) and build up.
Avoid deep twists or heavy core work in the first few weeks.
Use bolsters, pillows, or blankets as supportive and reassuring props.
Rather than striving for perfection, emphasize mind-body connection.
Conclusion
Healing postpartum is not a race; it is one of care, cleansing, and slow rebuilding. Yoga is the third space to bring your body back to life, build strength, and rebuild your emotional balance after giving birth. With these 5 soothing movements added to your practice on a daily basis, you can aid your body in healing and moving forward with renewed vigor and confidence.
Frequently Asked Questions
When can I begin practicing postpartum yoga?
Most women can begin gentle yoga after their 6-week checkup, but prior to that obtain clearance from your doctor, particularly after a C-section.
Can yoga treat postpartum tummy and core weakness?
Yes, gentle core-specific exercises and breathing strengthen deep abdominal muscles and the pelvic floor over time.
Is it okay to do yoga while breastfeeding?
Yes, but wear loose clothes and have comfortable postures that don't push your breasts.
How frequently should I practice postpartum yoga?
3–4 times a week for 10–20 minutes. Consistency trumps intensity.
Can postpartum yoga assist with emotional healing?
Absolutely. Yoga encourages relaxation, decreases stress hormones, and enhances mood, which contributes to emotional healing after postpartum.
(This article is reviewed by Kalyani Krishna Chief Content Editor)
Author Profile
Soumita Basu:
Soumita Basu holds a Bachelor’s Degree in Pharmacy and is keenly interested in Ayurveda, home remedies, yoga, fitness, diagnostics, and beauty. With nearly 6 years of experience, she produces evidence-based health content, including articles, videos, and infographics, to provide valuable insights to her audience.
References:
- https://www.researchgate.net/publication/387867680_Effects_of_yoga_exercise_in_the_postpartum_period_on_physical_and_psychological_health
- https://journal-jcogp.com/Publication/DisplayPDF/27798
- https://www.researchgate.net/publication/274405289_Efficacy_of_yoga_for_depressed_postpartum_women_A_randomized_controlled_trial
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