The six weeks after childbirth are crucial. Your body is recovering from pregnancy and delivery, your muscles are weak, your core is unstable, and your energy levels are low.
Doctors advise rest, proper nutrition, hydration, and gentle exercises to rebuild strength safely.
Postpartum yoga is one of the most effective ways to support your recovery, helping you regain flexibility, strengthen your body, and feel more like yourself.
In today’s mommies.in guide, we reveal the best yoga poses after childbirth that deliver real results for your postpartum journey. The same exercises help me to recover after pregnancy, as recommended by the doctor.
Why Yoga for Postpartum Recovery Is Important
Childbirth changes your body in ways that demand care and attention. Muscles weaken, your core shifts, and tension builds in your back and hips.
Gentle postpartum yoga offers a safe, effective path to recovery. It strengthens your core and pelvic floor, restores flexibility, relieves tension, and promotes relaxation, all without overstraining your body.
Unlike high-intensity workouts, postpartum yoga is designed for new moms, letting you move at your own pace while achieving real results.
Regular practice can improve posture, boost energy, reduce stress, and help you feel confident in your body again.
But, before you begin doing yoga poses after childbirth, follow the following tips for the best results.
Tips Before You Start
Better safe than sorry. When it comes to postpartum yoga, taking precautions ensures a smooth and effective recovery.
Get doctor’s clearance: Always consult your Gynic before starting, especially if you had a C-section or experienced complications during delivery.
Practice gently: Begin slowly, focus on controlled movements, and use props like cushions or yoga blocks to support your body.
Listen to your body: Pay attention to discomfort or pain, and stop immediately if something doesn’t feel right.
By following these guidelines, you can make your postpartum yoga practice both safe and rewarding, helping you regain strength and flexibility.
5 Best Yoga Poses After Childbirth
Postpartum yoga helps rebuild strength, improve flexibility, and support overall recovery. Here’s how to safely perform five of the best yoga poses after childbirth and what they do for your body:
1. Cat-Cow Pose (Marjaryasana-Bitilasana)
- How to do it: Start on your hands and knees, with wrists under shoulders and knees under hips. Inhale, drop your belly, lift your head and tailbone (Cow). Exhale, round your spine, tuck your chin, and draw your belly in (Cat). Repeat slowly 8–10 times.
- Benefits: Relieves back tension, stretches the spine, improves posture, and increases spinal flexibility.
2. Bridge Pose (Setu Bandhasana)
- How to do it: Lie on your back with knees bent and feet hip-width apart. Press through your heels, lift your hips, and keep shoulders and arms grounded. Hold for 10–15 seconds, then lower slowly. Repeat 5–8 times.
- Benefits: Strengthens glutes, lower back, and pelvic floor muscles, helping rebuild core stability and support proper posture.
3. Child’s Pose (Balasana)
- How to do it: Kneel on the floor, sit back on your heels, and stretch your arms forward, lowering your chest toward the mat. Rest your forehead on the floor or a cushion. Breathe deeply for 30–60 seconds.
- Benefits: Relieves tension in the back and hips, promotes relaxation, and provides gentle stretching for the spine.
4. Seated Forward Bend (Paschimottanasana)
- How to do it: Sit on the floor with legs extended straight. Inhale, lengthen your spine, and exhale as you hinge from your hips to reach toward your feet. Keep your back straight; use a strap if needed. Hold for 20–30 seconds.
- Benefits: Stretches hamstrings and spine, improves flexibility, and calms the mind while supporting gentle recovery.
5. Legs-Up-The-Wall Pose (Viparita Karani)
- How to do it: Sit sideways next to a wall and swing your legs up while lying on your back. Keep your arms relaxed by your sides and breathe deeply for 2–5 minutes.
- Benefits: Improves circulation, reduces swelling in legs and feet, relieves lower back tension, and promotes deep relaxation.
Quick Safety Tips By Yoga Experts
I attended online yoga classes after childbirth. Daily 30-minute sessions helped a lot in recovery. It’s hard to explain in words; it can only be experienced in action.
The yoga instructor shared safety tips before proceeding. Because your body is already weak, if anything goes wrong, it will backfire in future. Follow the tips below to ensure your safety while performing these best yoga poses after childbirth.
- Begin slowly and avoid pushing your body too hard.
- Use props like cushions, straps, or blocks for support.
- Focus on deep breathing with every movement.
- Avoid poses that put pressure on your abdomen or pelvic area.
- Stop immediately if you feel pain, dizziness, or discomfort.
- Consistency matters more than intensity, practice regularly in short sessions.
With the right approach, postpartum yoga can help you recover faster, no matter whether you went through a normal delivery or C-section. Consult with the expert, learn from a yoga expert for more safety.
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