The Power of Postpartum Yoga: Gentle Poses to Promote Healing and Recovery

Postpartum yoga is a gentle and effective way to help your body recover after giving birth.

In this post, you’ll learn:

when it’s safe to start practicing yoga after a vaginal or cesarean delivery,
the benefits of postpartum yoga, and
five gentle poses to get you started on your journey.

We’ll also cover essential precautions, necessary equipment, and answers to common questions about postpartum yoga.

By the end of this post, you’ll have a clear understanding of how to safely and effectively incorporate yoga into your postpartum recovery plan

postpartum yoga image showing a postpartum woman performing a yoga pose on the beach

Can I Do Yoga After Having A Baby? Is It Safe?

Yes, it is safe to do yoga after having a baby. Yoga is a great way to help you stay active and start exercising in the postpartum period.

It can even help improve your mood, (which is important in postpartum)

The only thing is, you shouldn’t do it right away.

Precautions: What To Look Out For Before Starting

Before you start any exercise in the postpartum period, make sure that you have clearance from your provider.

In addition, you want to check for Diastasis Recti.

This is when your rectus abdominis muscles separate in the midline and don’t come back together as they should. Here’s how to check and see if you have diastasis recti. (Also, diastasis recti can occur after a c-section.)

If you have a significant amount of diastasis, it’s best to avoid yoga as some poses can worsen the separation.

I have written an article on 100 exercises to improve your diastasis recti if you would like to learn more.

When to start postpartum yoga

So how soon can you do yoga after giving birth?

In general, most women are encouraged to resume yoga 6 weeks after a vaginal delivery.

This may sound extreme to you, especially if you did a lot of yoga before your baby.

But it’s always best to be cautious.

With that said, every woman is different- you may feel ready to start sooner than 6 weeks.

Just make sure to ask your doctor before you make any decisions.

What if you had a c-section? Is yoga still safe to do?

Yes, you can do yoga even after a c-section. But, we often recommend that you wait around 8 weeks before starting.

The reason is that yoga can put a lot of stress on your abdominal area.

It is important to remember that a c-section is major abdominal surgery. Your tissues need several weeks to heal.

As always, every woman heals differently.

If you did a lot of yoga before delivery, your body may be ready sooner. Your doctor can give you more personalized recommendations.

Things You need to get started

To begin your postpartum yoga practice, you’ll need a few essential items:

image showing yoga mat, yoga blocks and yoga straps

Yoga Mat: A non-slip mat provides comfort and stability.
Yoga Blocks: These foam blocks can help with balance and support in certain poses.
Yoga Straps: Straps are useful for stretching and can help you safely extend your reach.

While not essential, these accessories can enhance your practice and make certain poses more accessible.

Remember, the most important thing is to listen to your body and work within your comfort level.

Alright, so now let’s go over 5 easy beginner yoga poses you can do after giving birth.

5 Gentle Postpartum Yoga Poses

Okay in this section I will go over a few gentle poses that you can start with. They don’t require a lot of strength, balance or flexibility.

1. Child’s Pose

The first pose is the Child’s Pose.

brittany performing a childs pose postpartum

This pose is simple to do.

First, kneel down and sit on your heels.

Bend forward by bringing your forehead towards the ground. Stretch your arms out in front of you.

Hold this position for 15-30 seconds. Take slow deep breaths, and try to allow your muscles to undergo a deep relaxation with each exhale. This pose can help stretch your lower and upper back muscles.

2. Happy Baby Pose

Next is the happy baby pose, one of my favorite poses :).

brittany performing a happy baby pose postpartum

Lie on your back and bend your knees up towards your chest. Grab the outsides of your feet to support your legs with your feet parallel to the sky.

Open your hips as much as you comfortably can. Next, rock slowly from side to side while taking slow deep breaths.

This pose can open up your hips and relieve tension in your low back.

Hold this position for 60 seconds.

3. Warrior Pose

The next pose is the Warrior pose. Start by widening your stance as far as you comfortably can. Then bend your front knee while keeping your back leg straight.

brittany performing the warrior pose postpartum

Twist your upper body slightly towards your front knee and raise your arms directly out to the side. They should be parallel to the floor.

Lean forward to get a comfortable stretch along your back leg.

Hold this position for 15-20 seconds while taking slow deep breaths.

Switch sides and do the same on your opposite leg.

4. Chair Pose

The chair pose can be challenging for some. This pose will strengthen and improve the endurance of your leg muscles.

brittany performing the chair pose postpartum

Start with your feet together and bring your arms directly over your head.

Then bend your knees to get into a semi-squat as if you were sitting in a chair.

Hold this position for 20 seconds while taking slow deep breaths.

5. Lying Hamstring Stretch

The last pose will stretch your hamstring muscles. I recommend that you get a yoga strap (which you can get cheaply on Amazon) to improve the range of motion you can achieve with this stretch.

brittany performing the lying hamstring stretch postpartum

Lie on your back and place the strap across your foot. Straighten that leg with your foot parallel to the ceiling. Use the strap to increase or decrease the stretch to your liking.

One benefit of the strap is that you can keep your back flat on the ground. That way you can concentrate on just stretching your hamstring.

Hold the stretch for 30 seconds while taking slow deep breaths.

You can even change the angle in which you pull by moving your outstretched leg towards the right or left side.

The PPTs Postnatal Yoga PDF

So those are the 5 movements to get your postnatal sequence started.

I recommend you do the following sequence two times. Here’s what it will look like:

Yoga Pose	Sets	Hold Time
Child’s Pose	2	30 sec
Happy Baby Pose	2	60 sec
Warrior Pose	2	20 sec per side
Chair Pose	2	20 sec per side
Lying Hamstring Pose	2	20 sec per side

As you get stronger, feel free to increase the hold time as well as the number of sets.

You can do this sequence 3-4 times per week if you desire.

The Benefits of Postpartum Yoga

In this next section, let’s go over why you should consider doing yoga in the first place.

Here are the top 4 benefits of postpartum yoga.

image stating the benefits of postpartum yoga

1. Helps Relax Your Muscles

As I’m sure you have experienced, your muscles can get sore after delivery.

You might have had an achy neck throughout pregnancy, achy shoulders or even an achy low back.

Anyone who has done yoga knows that it is a great way to stretch and relax your muscles, especially with all of the deep breathing that it requires.

Holding yoga positions can improve blood flow, aid in postpartum recovery, and strengthen the muscles in your legs, core, and shoulders.

2. Improved Mood

Yoga can also uplift your mood and mental health. This is especially important in the postpartum period as it can help prevent symptoms of postpartum depression.

Yoga is a lot like meditation. It forces you to be mindful of the current moment and focus on your breathing.

This is great for stress relief!

It’s also a good opportunity to do some internal reflection on yourself.

With that said, postpartum depression is a very serious condition. If you think you are experiencing symptoms of sadness, lack of interest, and apathy towards your baby, see your provider as soon as possible.

3. Improved Posture

One of the other great benefits of yoga is better posture.

Pregnancy tends to worsen your posture in many ways. One of the most common problems postpartum women face is low back pain. I’ve written an entire article on exercises to correct low back pain postpartum.

The reason is that pregnancy shifts your weight forward, changing the natural alignment of your pelvis.

When this happens, the muscles of your hips, low back, and neck can get tight.

Yoga can help release this tightness and restore your normal posture.

If you want to learn more, check out my detailed post on how to fix your posture postpartum.

4.Improved Endurance

Lastly, yoga can improve your muscular endurance.

Holding yoga poses is a lot of work. Your muscles will get worked!

The good news is, the more you practice, the better you’ll get. After a few weeks, your muscles won’t tire as easily.

So you’ll be able to hold the poses for longer periods of time.

Poses To Avoid Postpartum

In the first few weeks after giving birth, it’s important to avoid yoga poses that put excessive strain on your abdominal muscles and pelvic floor.

Here are a few poses to avoid and why:

Boat Pose

This pose requires significant abdominal strength and can put too much pressure on your recovering core muscles.

Avoid this pose until you’ve rebuilt your core strength, typically around 12 weeks postpartum or when cleared by your doctor.

brittany performing the boat pose postpartum

Upward Dog

This backbend can overstretch your abdominal muscles, which are already weakened from pregnancy and childbirth.

Wait until you’ve regained core stability and have no symptoms of diastasis recti before attempting this pose, usually after 12 weeks postpartum.

brittany performing the upward dog postpartum

Twists

Deep twists like the triangle pose, can put pressure on your abdominal muscles and should be avoided in the early postpartum period.

Gentle, open twists may be safe to incorporate after 6-8 weeks postpartum, but listen to your body and stop if you feel any discomfort.

brittany performing the triangle pose postpartum

Inversions

Poses like headstands and shoulder stands should be avoided until you’ve fully recovered from childbirth, which can take several months.

These poses require significant core strength and can put pressure on your pelvic floor.

This is especially crucial if you had a cesarean section, as your body needs time to heal.

Wait until you’ve rebuilt your strength and have been cleared by your doctor before attempting inversions.

Remember, every woman’s postpartum recovery is different.

Always listen to your body and consult with your healthcare provider before incorporating any new yoga poses into your practice.

Gradually build up your strength and flexibility, and don’t push yourself too hard, too soon.

postpartum yoga FAQs

In this last section, I will answer a couple of other basic postpartum yoga questions.

Can I Do Yoga While Breastfeeding?

Yes, you can practice yoga while breastfeeding.

However, there are a few things to keep in mind:

Timing: Try to practice yoga after nursing or pumping, when your breasts are less full. This will make certain poses more comfortable and prevent leakage.
Comfort: Listen to your body and avoid poses that put pressure on your breasts or cause discomfort. Poses that require you to lie on your stomach, like Cobra or Bow pose, may be uncomfortable if your breasts are engorged.
Support: Wear a well-fitting, supportive nursing bra during your yoga practice to minimize discomfort and prevent excessive movement.
Hydration: Breastfeeding can be dehydrating, so make sure to drink plenty of water before and after your yoga practice to stay hydrated and maintain your milk supply.

Remember, every woman’s breastfeeding experience is unique.

If you have concerns about practicing yoga while breastfeeding, consult with your healthcare provider or a lactation consultant for personalized advice

Is It Safe To Do Hot Yoga Postpartum?

You should be able to do hot/Bikram yoga postpartum. Start slow, and stay hydrated.

Make sure to drink plenty of electrolyte-rich fluids such as coconut water.

Your body will tell you what you can and cannot do.

Can I Do Surya Namaskar After Delivery?

It is probably best to avoid the 12-step sequence of the Surya Namaskar in the first few weeks after delivery as some of the poses (such as the raised arm pose, the plank position, and the cobra pose) can place too much tension on the abdominal muscles.

It is better to focus on more gentle postures at first while improving your core strength using these exercises.

Are There Any Other Safe Exercises I Can Do During My 6 Week Wait?

If you are eager to start doing some other form of activity before 6-8 weeks postpartum, here are some safe exercises you can do.

Walking

Walking is the best form of exercise. You should do it every single day for at least 10 minutes a day.

You can even start the very next day after your delivery (assuming you didn’t have any complications.)

image of postpartum woman walking stating you can start walking immediately after having your baby

I discuss the benefits of walking in the postpartum period in my post- Getting Fit After Pregnancy.

Pelvic Floor Exercises

Another type of exercise that you can do very early after delivery is pelvic floor exercises.

You can start doing them a day or two after delivery.

The best part is, kegel exercises can be done while lying down!

Check out my post on pelvic floor muscles to learn more.

Assisted Squats

The squat is another great exercise that you could start doing ~2 weeks after delivery.

The good news is, the squat can be scaled back to make it easier.

You can always hold on to a chair for support, and you can adjust how low you go.

Keep in mind, every single time you sit and stand up, you are squatting.

I have an entire post on squatting in the postpartum period.

Rest

Lastly, don’t forget to rest. You just had a baby.

Many new moms forget that their body had to go through a lot of amazing changes throughout pregnancy.

Give your postpartum body some time to get back into the swing of things.

Don’t be afraid to ask for help.

Stay hydrated.

Take naps whenever you can.

So if you can’t do yoga right away, that’s okay! Take care of yourself and your little one.

I have written on the types of exercise you can do in the early postpartum weeks in more detail here.

This should give you enough to do before you’re cleared to do yoga postures.

Final Words On When To Start A Postnatal Yoga Routine

Postpartum yoga is a wonderful way to reconnect with your body, promote healing, and find moments of relaxation and self-care during the transformative journey of motherhood.

As you embark on your postnatal yoga practice, remember these key takeaways:

Listen to your body: Every woman’s postpartum recovery is unique. Pay attention to your body’s signals and move at a pace that feels comfortable and safe for you.
Start gradually: Begin with gentle poses and shorter practice sessions, gradually increasing the intensity and duration as your strength and stamina improve.
Prioritize self-care: Postpartum yoga is an opportunity to nurture yourself physically and emotionally. Embrace this time as a chance to recharge, heal, and find balance amidst the demands of new motherhood.
Seek guidance: If you have any concerns or questions about your postpartum yoga practice, don’t hesitate to reach out to your healthcare provider or a qualified yoga instructor for personalized advice and support.

Remember, the most important thing is to approach your postpartum yoga journey with patience, compassion, and a commitment to honoring your body’s unique needs.

By taking things one breath, one pose, and one day at a time, you’ll soon discover the many benefits that yoga can offer during this transformative chapter of your life.

So, whether you’re a seasoned yogi or new to the practice, now is the perfect time to embrace the healing power of postpartum yoga.

Start slowly, listen to your body, and enjoy the journey. You’ve got this, mama!