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"Yoga for Postnatal Recovery"


Yoga can be a beneficial practice for postnatal recovery, helping new mothers regain strength, flexibility, and overall well-being after giving birth. It is important to consult with your healthcare provider before starting any exercise program, especially if you've had a complicated delivery or any specific medical concerns. Here are some general guidelines and yoga poses that can support postnatal recovery:

  1. Start Slowly: It's essential to listen to your body and start with gentle movements. Your body has gone through significant changes, so take it easy and gradually increase the intensity and duration of your practice.

  2. Deep Breathing: Deep, mindful breathing can help reduce stress, increase relaxation, and connect with your body. Take slow, deep breaths, focusing on the inhalation and exhalation, which can help calm the mind and relieve tension.

  3. Pelvic Floor Exercises: The pelvic floor muscles undergo significant strain during childbirth. Engaging in specific exercises, such as Kegels, can help strengthen and restore these muscles. To do Kegels, imagine stopping the flow of urine midstream and hold for a few seconds before releasing. Repeat several times throughout the day.

  4. Gentle Stretches: Incorporate gentle stretches into your practice to release tension and increase flexibility. Some beneficial stretches include cat-cow pose, seated forward fold, gentle twists, and gentle hip openers.

  5. Core Strengthening: Rebuilding core strength is crucial for postnatal recovery. However, it's important to start with gentle exercises. Avoid intense abdominal exercises initially, as the abdominal muscles may be weakened and stretched after pregnancy. Pelvic tilts, gentle bridges, and modified plank poses can help engage and strengthen the core without straining.

  6. Relaxation: Postnatal recovery can be demanding, both physically and emotionally. Allow yourself time for relaxation and self-care. Consider incorporating restorative yoga poses such as child's pose, legs-up-the-wall pose, or supported reclining bound angle pose to promote relaxation and stress relief.

  7. Modifications: Depending on your energy levels and any discomfort, modify yoga poses as needed. Use props such as bolsters, blankets, and blocks to support your body and make the practice more accessible and comfortable.

Remember, every person's postnatal recovery journey is unique, so it's essential to listen to your body and be patient with yourself. If you're unsure about specific poses or sequences, consider joining a postnatal yoga class or seeking guidance from a qualified yoga instructor with experience in working with postpartum women.