Malvi Naithani | 900-hour certified yoga instructor | 14+ years of experience | Ministry of Ayush certified prenatal & postnatal specialist. Know more about Malvi.
Welcoming a new baby, or a “nanhi jaan” as we often say, is truly a miracle! It brings boundless happiness, but let’s be honest, it also brings a lot of exhaustion, sleep deprivation, and major changes to your body and mind. This is where postnatal yoga, or Prasava Pashchat Yoga, comes to your rescue.
Postnatal yoga is not about rushing to lose the baby weight or bouncing back to your old self. It is a mindful, spacious practice that helps your body restore strength, stabilise your core, and reconnect with yourself after childbirth.
What is Postnatal Yoga and Why is it Important?
Postnatal yoga is a specially adapted form of yoga meant for the postpartum recovery phase, when your body is healing from pregnancy and birth.
Rather than focusing on intense exercise, the practice rebuilds stability and nurtures both your physical and emotional well-being.
- It gently strengthens the core and the pelvic floor muscles. The very foundation of your body, which stretches significantly during pregnancy and delivery.
- Relieves the familiar aches in the back, neck, and shoulders due to feeding, holding the baby, and poor posture.
- Supports your emotional well-being, manages mood swings, and helps you cope with the lack of sleep.
- Pranayama is important to calm the nervous system.
When to Start Postnatal Yoga?
Every mother’s recovery is unique; it is important to consult your gynecologist before you begin. It also depends on whether you had a normal delivery or a cesarean.
After a Normal Delivery (Vaginal Birth): Most mothers can begin with gentle yoga in 6–8 weeks after childbirth. You might feel ready sooner, but be patient.
After a Caesarean Section (C-Section): The general guideline is to wait for 8–12 weeks. Your surgical incision should heal fully before you start.
Do you have any doubts or questions about this article?? I am Malvi Naithani, the author, and I would love to hear from you. Send us your question now!
Postnatal Yoga After C-Section: Practicing Safely
Postnatal yoga is safe after a C-section, once your doctor gives you the all-clear and your incision has healed.
Keep in mind:
- Avoid intense core work or deep stretching and poses that put pressure on your belly or midsection for at least the first 3–6 months, or as advised by your doctor and postnatal yoga instructor.
- Focus on spinal mobility, shoulder relief, and gentle hip opening.
- gentle movements to relieve shoulder and back tension.
- Use props like blankets, bolsters, and cushions generously for support to reduce strain.
- Start Gently: Begin with extremely gentle and calming poses like Balasana (Child’s Pose) or Viparita Karani (Legs-Up-The-Wall Pose). These poses support circulation, relaxation, and emotional ease, helping the nervous system shift out of stress mode.
What Are the Benefits of Postnatal Yoga for Recovery?
Postnatal yoga supports holistic postpartum healing, integrating body, breath, and emotional connection.
The key benefits include-
- Physical Recovery: Improves posture and reduces lower back and shoulder pain
- Emotional Support: Reduces feelings of anxiety, mental fatigue, or emotional overload
- Hormonal Balance: Pranayama and movement help with hormonal balance and better sleep quality.
Even 10 mindful minutes can help your body feel more aligned and supported.
Gentle Postpartum Yoga Poses to Begin With
Here are some excellent beginner-friendly poses that support healing and emotional grounding, all of which should be done with generous prop support:
| Sanskrit Name | English Name | Benefits / Purpose | Tips |
|---|---|---|---|
| Balasana | Child’s Pose | Relieves lower back tension and supports emotional release. | Use a cushion or folded blanket under the hips for comfort. |
| Bitilasana–Marjariasana | Cat–Cow Flow | Improves spinal flexibility, reduces upper and lower back stiffness, and encourages gentle circulation. | Move slowly with your breath—inhale to lift chest, exhale to round spine. |
| Setu Bandhasana | Supported Bridge Pose | Gently strengthens the glutes and pelvic floor while releasing tension in the lower back. | Place a block or bolster under the lower back for support and relaxation. |
| Viparita Karani | Legs-Up-the-Wall Pose | Reduces swelling in the legs and feet, calms the nervous system, and promotes deep relaxation. | Place a folded blanket under the hips for softer elevation and comfort. |
Note: The asanas mentioned here are recommended by our qualified and experienced authors for general awareness and inspiration. We do not provide step-by-step instructions, as each individual’s physical condition and needs are unique. We strongly recommend learning yoga under the guidance of a qualified instructor who can offer personalised support and ensure safe practice.
The Importance of Pranayama (Breathwork) in Healing
In the initial weeks, when physical movement is restricted, pranayama is the foundation of recovery.
Focus on deep, gentle belly breaths: Diaphragmatic breathing is the safest way to reconnect with your deep core and pelvic floor without straining the healing tissues. This is especially important after a C-section.
Calming Techniques: Simple practices like Nadi Shodhana can significantly calm the nervous system, reduce feelings of stress, and prepare you for a more restful sleep.
Types of Asanas to Avoid in Early Postpartum
To protect your healing body, especially the core and pelvic floor, strictly avoid the following in the early postpartum months:
- Intense Abdominal Work: Asanas that strain the midsection or pelvic floor.
- Deep Twists: Intense, closed twists can put unnecessary pressure on the healing abdominal organs and muscles.
- Strong Backbends: They are too intense for a recovering body and can interfere with the pelvic floor’s healing.
Props That Support Your Practice
For a new mother, props are not optional but are an essential support system.
- Yoga straps for gentle stretches
- Bolsters and cushions to soften pressure on abdomen and back
- Blocks to elevate and stabilise asanas
- Soft mats for joint protection
These yoga props reduce strain on joints and muscles and make your practice more accessible and enjoyable. You must read our blog on yoga blocks for beginners before buying props.
Postnatal yoga, or postpartum yoga, is truly a celebration of your new rhythm, your evolving identity as a mother, and your incredible healing journey. Be patient with yourself. Be kind to your body. Let this practice be a loving companion as you navigate this most sacred transition of life.
Do you have any doubts or questions about this article?? I am Malvi Naithani, the author, and I would love to hear from you. Send us your question now!
Frequently Asked Questions About Postnatal Yoga
When is it safe to start postnatal yoga after giving birth?
Most women can begin gentle postnatal yoga 6–8 weeks after a vaginal birth and 8–12 weeks after a C-section, provided they have medical clearance. Everybody recovers at their own pace, so pay attention to your energy levels and avoid any poses that cause discomfort or strain.
Can I do postnatal yoga if I had a C-section?
Yes, you can do postnatal yoga but with extra care. After a C-section, tissues need more time to heal, especially around the incision site and abdominal wall. Start with breathwork, gentle pelvic floor activation, and supported positions. Avoid deep core work or stretching the incision area until cleared by your doctor.
What are the benefits of postnatal yoga for new mothers?
Postnatal yoga helps restore core and pelvic floor strength, supports posture (often strained by feeding and holding the baby), and promotes emotional balance through mindful breathing. It can also assist in easing lower back pain, fatigue, and tension from daily newborn care.
Which yoga poses are safe for postpartum recovery and core strengthening?
Safe yoga poses for postpartum recovery include Bitilasana Marjariasana (Cat-Cow), Setu Bandhasana (Supported Bridge Pose), Balasana (Supported Child’s Pose), Viparita Karani (Legs-Up-The-Wall Pose), Pelvic Tilts, and gentle core engagement (without crunching). Focus on slow, controlled movements and deep breathing. The goal is to rebuild stability, not to “bounce back” quickly.
Can postnatal yoga help with pelvic floor weakness or diastasis recti (abdominal separation)?
Yes, postnatal yoga can help with pelvic floor weakness or diastasis recti when done correctly. Gentle engagement of the transverse abdominis and mindful pelvic floor activation can aid healing. Avoid vigorous abdominal exercises, heavy lifting, or deep backbends that could widen the abdominal gap. A trained postnatal yoga instructor can guide safe modifications.
How often should I practice postnatal yoga to see results?
Practicing 3–4 times per week for short sessions (even 10–20 minutes) can make a noticeable difference in strength and mood. Consistency matters more than long workouts. It’s okay to go slow—your body has been through a big transition.
