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Yoga for Postpartum Recovery


Yoga can be an excellent way to support postpartum recovery. Here are some specific ways that yoga can help:

  1. Relaxation and stress relief: Yoga can help new mothers relax and reduce stress, which can be beneficial for both physical and emotional well-being.

  2. Strengthening pelvic floor muscles: Pregnancy and childbirth can weaken the pelvic floor muscles, which can lead to problems like incontinence. Certain yoga poses, such as the bridge pose, can help strengthen these muscles.

  3. Toning abdominal muscles: Many yoga poses focus on the core muscles, which can help new mothers regain abdominal strength after pregnancy.

  4. Improved posture: Holding poses in yoga can help improve posture, which can be especially important for new mothers who may be spending a lot of time breastfeeding or carrying their baby.

  5. Better sleep: Practicing yoga can help improve sleep quality and quantity, which can be particularly beneficial for new mothers who may be struggling with sleep deprivation.

When starting a yoga practice after giving birth, it's important to talk to your healthcare provider first and to start slowly and gently. Here are some yoga poses that can be helpful for postpartum recovery:

  1. Child's Pose: This gentle pose can help release tension in the lower back and hips.

  2. Cat-Cow Pose: This pose can help stretch the spine and improve flexibility.

  3. Bridge Pose: This pose can help strengthen the pelvic floor muscles and tone the glutes.

  4. Warrior II Pose: This pose can help improve posture and strengthen the legs.

  5. Reclined Bound Angle Pose: This pose can help open the hips and improve relaxation.

Remember to listen to your body and stop if any poses feel uncomfortable. With time and practice, yoga can be a great way to support postpartum recovery.