Postpartum Yoga

Postpartum yoga is often chosen for the support it offers during a time of healing, change, and adjustment. Its benefits come from gentle movement, breathwork, and practices designed to help new mothers recover at a pace that feels manageable.

• Helps reconnect and support the pelvic floor after birth.
• Rebuilds deep core awareness in a gradual, recovery-focused way.
• Relieves tension in the neck, shoulders, and upper back from feeding and carrying.
• Supports emotional recovery through calming breath and gentle movement.
• May help reduce feelings of stress, anxiety, and overwhelm.
• Restores confidence in the body after pregnancy and birth.
• Offers a safe, progressive return to movement based on your stage of recovery.

Postpartum yoga is a complement to, not a replacement for, postpartum medical care. Always obtain clearance from your doctor or midwife before starting any yoga practice after birth. 

If you experience pain, bleeding, or pelvic pressure during or after practice, stop immediately and consult your healthcare provider.

Postpartum yoga is different from a general yoga class because it is built around recovery after birth. These core elements shape how the practice supports healing, strength, and the transition into early motherhood. Read our detailed postpartum yoga guide here.

1. Pelvic Floor Rehabilitation: Postpartum yoga pays special attention to the pelvic floor, which may feel weak, tight, or strained after birth. The practice helps you reconnect with these muscles gently, because recovery is not only about strengthening but also about learning to release tension where needed.
2. Core Reconnection With Diastasis Recti Awareness: A key part of postpartum yoga is rebuilding deep core support safely. Instead of jumping into standard abdominal work, the practice focuses on reconnecting with the deeper core muscles first, which is especially important if you have abdominal separation after pregnancy.
3. Progressive Sequencing by Recovery Stage: Postpartum yoga is not fixed — it changes as your body heals. Early practice may focus mostly on breath, pelvic floor awareness, and very gentle movement, while later stages gradually bring in more mobility, strength, and fuller sequences.‍
4. Emotional Support as Part of the Practice: Postpartum yoga also makes space for the emotional side of recovery. The practice is designed with the realities of new motherhood in mind, including fatigue, overwhelm, shifting identity, and the need for a class that feels supportive rather than demanding.

A postpartum yoga class usually begins with a short check-in, where the teacher asks how far postpartum you are, how you are feeling, and whether there are any physical concerns to keep in mind. 

The class then starts slowly, often with breath awareness and gentle pelvic floor reconnection while lying down or seated with support. There is no pressure to move quickly or do a lot.

From there, the practice builds through gentle stretches, upper back and shoulder release, supported poses, and simple breath-led movement. The pace stays unhurried, and modifications are offered throughout based on your stage of recovery.

Most classes end with a supported rest, leaving you feeling more settled, physically relieved, and reconnected to your body.

Always inform your teacher before class if you:

• Have not yet received postpartum medical clearance
• Are diagnosed with diastasis recti or significant abdominal separation
• Have pelvic organ prolapse or active pelvic floor symptoms
• Are experiencing postpartum depression or anxiety symptoms