You've just been through one of the most intense physical experiences a body can have. Whether you delivered vaginally or by caesarean section, your body needs rebuilding — not just fitness, but real healing. Postnatal yoga is designed precisely for this.
When can you start?
The short version:
- Vaginal birth without complications: Gentle breathing practice and pelvic floor exercises can begin within days. Asana after 6 weeks (or when your doctor approves).
- Caesarean section: Wait at least 8-12 weeks for asana. Breathing practice can begin when comfortable.
- Complications: Always follow your doctor's advice. There's no rush.
The most important principle: listen to your body. What felt easy before pregnancy may feel completely different now — and that's okay.
The three pillars of postnatal yoga
1. The pelvic floor
The pelvic floor carried the weight of your baby for nine months. It needs rehabilitation — but not just "Kegel exercises". A complete pelvic floor approach includes:
- Activation: Gentle contractions synchronised with breathing (engage on exhale, release on inhale)
- Relaxation: Just as important as strength. Many new mothers have a hypertonic pelvic floor (too tight), not a weak one.
- Coordination: The pelvic floor must work in concert with the diaphragm, core, and hip muscles
2. Core rebuilding
Diastasis recti (separation of the rectus abdominis muscles) is normal after pregnancy. Yoga can help close the gap, but avoid:
- Traditional crunches and sit-ups
- Plank and Chaturanga too early
- Anything that creates a "coning" belly during movement
Instead: focus on deep transversus abdominis activation (the deepest core layer), Bird-Dog, and Tabletop variations.
3. Mental wellbeing
Postnatal depression affects 10-15% of new mothers. Yoga cannot replace professional help, but it can be a valuable complement:
- Pranayama reduces anxiety and improves sleep
- Gentle movement increases endorphins and improves mood
- Community in mum-baby classes combats isolation
"My postnatal yoga class became my anchor. It was the only time in the week where I felt like myself — not just like a mum."
5 safe postnatal poses
- Cat-Cow: Rebuilds core connection and spinal mobility
- Bridge Pose: Strengthens gluteus and pelvic floor
- Side-lying leg lifts: Stabilises the hip without loading the core
- Supported Child's Pose: Rest and breathing
- Legs Up the Wall: Reduces swelling and promotes relaxation
Start your postnatal journey
Check our schedule for mum-baby classes and gentle yoga. Have questions about when you're ready? Contact us — our instructors will guide you individually.
