Postpartum Yoga: Benefits, Expert Tips & Gentle Poses for New Moms

Postpartum yoga supports the physical, mental, and emotional health of new mothers through gentle movements and calming breathing techniques. It promotes mental well-being, restores strength in weakened muscles, improves posture, and supports overall recovery after childbirth. 

Varsha Karamchandani, a certified postpartum yoga coach at MyYogaTeacher, talks about the importance of self-care during this time. “With challenges like stress, fatigue, weight gain, body aches, anxiety, and depression, yoga offers new mothers a space to heal, recover, and reconnect with themselves,” says Varsha. 

Benefits of Postpartum Yoga

Postpartum yoga offers a holistic approach to recovery after childbirth, addressing physical, emotional, and mental well-being. Here’s how it can benefit you:

• Rebuilds Strength: New mothers often experience weakened muscles, especially in the core, back, and pelvic floor. Postnatal yoga poses strengthen these muscles, improving stability and posture, and reducing discomfort from daily movements like lifting, feeding, and carrying the baby.

• Promotes Mental Well-Being: Hormonal changes, new responsibilities, and lack of personal time can lead to postpartum depression, a common challenge for many new mothers. Through mindful breathing, relaxation techniques, and gentle movements yoga can help manage its symptoms. Research suggests that yoga reduces stress and anxiety, promotes emotional balance, and can prevent or alleviate symptoms of postpartum depression.

• Eases Stiffness and Improves Posture: Constantly holding and nursing a baby can cause stiffness in the back, shoulders, and neck, leading to slouching and poor posture. Postpartum yoga helps relieve this tension through gentle movements that strengthen the back, shoulders, and core while lengthening the spine. This helps realign the spine, improve posture, and reduce pain and stiffness.

• Prevents Fatigue and Sleeplessness: With new routines and sleepless nights, fatigue is inevitable. Yoga helps restore energy, making you feel more energetic and active. Gomati Woli, an experienced postpartum yoga coach at MyYogaTeacher, explains that “Yoga Nidra activates the parasympathetic nervous system, reducing cortisol levels to promote deeper, more restful sleep.” 

• Aids Breastfeeding by Hormonal Regulation: Postpartum stress and lifestyle changes can cause hormonal imbalances, making breastfeeding challenging. Yoga reduces stress and restores hormonal balance, promoting effective breastfeeding and a better experience for you and your baby.

Safety Considerations for Postpartum Yoga Routine

Your body is still recovering after delivery, so it’s important to approach postpartum yoga gently. Here are a few expert-recommended safety tips to ensure you’re practicing safely:

• It’s safe to begin light stretching and exercises involving twists 10-15 days after delivery. At this time, you can work with an experienced yoga coach on shoulder and back mobility, light stretching for weak muscles, and breathing exercises for relaxation.

• You can start with light exercises like yoga around 6 weeks postpartum, but always consult your doctor before starting any fitness routine.

• In case of a C-Section, start with an exercise routine only after 3-6 months once you have consulted your doctor.

• Keep your yoga sessions short initially—around 20-30 minutes—and gradually increase as your body gets stronger. 

• If you feel any discomfort, dizziness, or excessive fatigue, stop immediately. Avoid pushing through pain or discomfort, especially in the pelvic area or abdominal muscles.

• If you experience any unusual symptoms like heavy bleeding, sharp pains, or severe fatigue, inform your coach, stop your practice, and consult your doctor.

• Begin with gentle poses and breathing exercises that focus on relaxing and restoring your body. Seek guidance from a certified postpartum yoga coach if possible.

• Workout with a certified yoga teacher 1-on-1 to maximize the benefits of postpartum yoga while keeping the practice safe.

It’s important to keep these precautions in mind to ensure a safe and effective postpartum yoga routine.

Best Postpartum Yoga Routine for Healing and Recovery

After delivery, recovery takes time. With the right yoga poses and breathing exercises, you can rebuild strength, ease tension, and enhance overall well-being.

Postpartum Yoga Poses

Some of the most gentle and effective postpartum yoga poses include:

1. Mountain Pose

The Mountain Pose is great for improving posture by lengthening the spine, and counteracting back and shoulder pain which is common in new mothers due to breastfeeding. It also helps improve balance and stability.  

• Stand with feet hip-width apart, pressing evenly into the ground.

• Engage your thighs and gently lift your kneecaps.

• Keep your spine long, shoulders relaxed, and arms at your sides.

• Breathe deeply, holding the pose for 5–10 breaths.

• If you’re unable to balance, use a wall for support.

2. Seated Spinal Twists 

This gentle twist helps relieve tension in the back and shoulders while improving spinal flexibility, which is essential after long hours of nursing or holding a baby. The twists can also stimulate the abdominal organs and improve digestion. 

• Sit cross-legged with a straight spine. 

• If sitting on a mat feels uncomfortable, sit on a cushion or a bolster.

• Place your right hand behind you and your left hand on your right knee.

• Inhale to lengthen your spine, exhale, and gently twist to the right.

• Hold for 5 breaths, then switch sides.

3. Legs Up The Wall Pose

This is an excellent pose to reduce swelling in the feet and ankles, a common concern for new mothers. It also relaxes the tight and strained pelvic floor muscles, reduces stress, and calms the nervous system.  

• Sit next to a wall and swing your legs up, resting them against the wall.

• Place a folded blanket under your hips for added comfort.

• Lie back with your arms relaxed by your sides.

• Breathe deeply, holding for 5–10 minutes.

4. Pelvic Tilts

By engaging the core muscles, pelvic tilts strengthen the abdominal and pelvic floor muscles which weaken after delivery. They also improve pelvic alignment and posture, which can be disrupted during pregnancy and labor, causing back pain.

• Lie on your back with knees bent and feet hip-width apart.

• If that feels uncomfortable, place a cushion under your lower back.

• Inhale, and as you exhale, gently tilt your pelvis upward, pressing your lower back into the floor.

• Hold for a moment, then release. Repeat 10-12 times.

5. Cobra Pose

This pose can improve posture and alleviate back pain by strengthening the back, core, and abdominal muscles, which often weaken after pregnancy and childbirth.

• Lie on your stomach with your hands under your shoulders.

• Inhale, lift your chest using your back muscles while keeping your elbows slightly bent.

• Hold for 5-8 deep breaths, then release.

6. Warrior Transitions

The Warrior Transitions build strength in the legs and core while improving balance and stamina, helping new mothers regain stability and endurance.

• Start with your feet hip-width apart, with your right foot forward and left foot back, with the hips facing the front of the mat. 

• Bend your right knee and raise your arms overhead (Warrior I). 

• To transition into Warrior II, open your hips to the sides, extending your arms sideways. 

• Inhale, then exhale into Warrior III by lifting your back leg and extending your arms forward. Skip this pose if balancing on one leg feels difficult. 

• Hold each position for a few breaths before switching sides.

• If balancing feels challenging, stay near a wall or a chair and hold on to it for support. 

7. Goddess Pose

The Goddess Pose is an excellent way to strengthen the core and pelvic floor muscles, boost flexibility in the hips, and improve posture. It aids in overall postpartum recovery. 

• Stand with feet wide apart, toes pointing slightly outward.

• If balancing feels difficult, stand with the support of a wall. 

• Bend your knees, lowering into a squat with thighs parallel to the ground.

• Engage your core and keep your back straight.

• Hold for 5–10 breaths.

8. Bridge Pose

This pose strengthens the lower back, glutes, and pelvic floor while gently stretching the chest and shoulders, aiding postpartum recovery.

• Lie on your back with knees bent and feet hip-width apart, flat on the floor.

• If that feels uncomfortable, place a block under your lower back for a supported bridge.

• Press through your heels and lift your hips while engaging your core and glutes.

• Keep your shoulders relaxed and hands resting by your sides or clasped underneath your back.

• Hold for a few breaths before lowering your hips back down.

9. Plank Pose 

The Plank Pose is an excellent way to strengthen the core, shoulders, and arms while improving overall stability and endurance after childbirth.

• Start on your hands and knees, then extend your legs back, coming onto your toes.

• If that feels uncomfortable, perform the pose on your knees for less intensity.

• Keep your wrists under your shoulders and engage your core, ensuring a straight line from head to heels.

• Hold for 30-60 seconds, then slowly lower down.

10. Reclined Butterfly 

This pose gently stretches the inner thighs, groin, and hips, releasing tension in the pelvic floor muscles which are often strained after delivery. It also encourages deep, calming breaths and can help reduce stress and anxiety.

• Lie on your back and bring the soles of your feet together, letting your knees fall open. 

• If lying on the mat feels difficult, place a bolster under your back.

• You can also place cushions under your knees for extra support.

• Rest your arms by your sides and breathe deeply.

• Hold for 2–3 minutes.

Breathing Exercises and Relaxation Techniques

Here are some simple and calming breathing exercises:

1. Alternate Nostril Breathing

This breathing exercise calms the nervous system, reduces stress and anxiety, and helps with emotional balance after childbirth.

• Sit comfortably with your spine straight.

• Close your right nostril with your right thumb and inhale deeply through your left nostril.

• Close your left nostril with your ring finger, then release your right nostril and exhale.

• Inhale through your right nostril, then close it, and exhale through the left.

• Repeat for 8-10 rounds, focusing on deep, even breaths.

2. Victorious Breath

This breathing technique promotes relaxation by calming the mind, reducing stress, and enhancing awareness. It also strengthens the lungs and aids in improving the quality of your breath postpartum.

• Sit comfortably with your spine straight, and shoulders relaxed.

• Close your mouth and begin to breathe deeply through your nose, creating a soft sound in the back of your throat (like the sound of ocean waves).

• Inhale deeply and exhale slowly, focusing on the sound and rhythm of your breath.

• Continue for 5–8 minutes, maintaining a steady, rhythmic breath.

3. Humming Bee Breath

The humming bee breath is a great way to soothe the nervous system, relieve stress, and calm anxiety. It’s especially helpful for new mothers who may be feeling overwhelmed or dealing with fatigue and symptoms of postpartum depression. 

• Sit comfortably with your spine straight and shoulders relaxed.

• Close your eyes and gently press your ears with your thumbs, while placing your index fingers above your eyebrows.

• Take a deep breath in, then as you exhale, produce a gentle humming sound, like the buzz of a bee.

• Continue humming with each exhalation for 5–10 rounds, focusing on the vibration and calming effect.

4. Sun-Piercing Breath

This breathing technique helps you energize and increases clarity and focus. It can also help reduce stress and anxiety.

• Sit comfortably with a straight spine, shoulders relaxed, and hands resting on your knees.

• Use your right hand to close your left nostril with your ring finger.

• Inhale deeply and slowly through your right nostril.

• Close your right nostril with your thumb and exhale through your left nostril.

• Repeat this cycle for 5-10 rounds, ensuring each breath is steady and controlled.

• Focus on the warmth and energy rising in your body.

5. Diaphragmatic Breathing

This reduces stress and promotes relaxation, helping new mothers stay calm and energized while promoting pelvic floor recovery.

• Lie on your back with your knees bent or sit comfortably.

• Place one hand on your chest and the other on your abdomen.

• Inhale deeply through your nose, allowing your abdomen to rise as you fill your lungs.

• Exhale slowly through your mouth, letting your belly fall.

• Repeat for 5-8 rounds, focusing on expanding your diaphragm.

Postpartum yoga provides gentle, restorative poses and breathing exercises that support your body’s healing and recovery after childbirth. To maximize its benefits, practicing under the guidance of an experienced coach can ensure you build strength and recover safely.

Do Postpartum Yoga with Guided 1-on-1 Sessions

With MyYogaTeacher’s 1-on-1 yoga sessions, you’ll work with a certified postpartum yoga coach who tailors each session to your specific recovery needs, whether you’re healing from a C-section or vaginal delivery. 

Your coach will focus on targeted stretches and exercises for areas that may feel tight or painful on any given day, making sure that each session addresses your requirements. Whether it’s easing lower back discomfort, soothing tight shoulders, or fatigue, your coach will modify the practice to support your body’s healing process.

MyYogaTeacher also offers the flexibility of round-the-clock availability of coaches, which is especially valuable for new mothers. With 24/7 scheduling, you can easily fit yoga into your day without having to worry about rigid class times. And because all sessions are conducted online, there’s no need to leave your home or your baby’s side. Our coaches make sure that you can focus on your recovery and well-being while keeping close to your newborn, making it a perfect solution for mothers looking to balance self-care with motherhood.

Here are some expert postpartum yoga coaches to help you get started: 

• Divya Kumar

• Deepti Jain

• Varsha Karamchandani

Frequently Asked Questions

How soon after childbirth can you do postpartum yoga?

It’s generally recommended to wait at least 6 weeks after childbirth before starting postpartum yoga, but it’s crucial to consult your doctor first, especially if you had a C-section or experienced complications. Once you get the go-ahead from your doctor, you can connect with a dedicated yoga coach on MyYogaTeacher to begin your recovery journey. 

Can yoga help reduce pregnancy belly? 

Yes, yoga can help tone and strengthen the abdominal muscles after pregnancy. Certain yoga poses, like Planks and Boat Pose, can help strengthen the core and improve posture, contributing to a toned belly. 

Is postpartum yoga safe for new mothers?

Yes! Postpartum yoga is safe for new mothers, especially when done under the guidance of an experienced coach. However, it’s essential to listen to your body and start slowly, particularly if you had a C-section or vaginal delivery. Always consult with your doctor before beginning any new exercise routine postpartum.

Book a Free 1-on-1 Session Today!

After delivery, even a little guidance and support from an experienced coach can go a long way! Book a free 1-on-1 trial session and connect with an experienced postpartum yoga coach today.