Postnatal yoga is a wonderfully supportive option for a woman to ease back into exercise in general, as well as back into a regular yoga practice. Following a healthy vaginal delivery, it is usually advised that a woman can begin a postnatal yoga practice six weeks after birth, and eight to twelve weeks following a cesarean (to allow the incision time to heal). It is important for a woman to immediately begin strengthening her pelvic floor muscles after birth by continuing to regularly practice kegels, as she did in prenatal yoga. Belly breathing, focusing on drawing her belly backwards towards her spine on exhalations, also will help a woman engage and strengthen her transverse abdominals.  Even post c-section, gentle belly breathing can be started right away and will help increase circulation around the wound to promote healing. Other benefits of practicing postnatal yoga include the ability to: regain physical strength, support overall health and well being, release tension in the neck and shoulders, alleviate physical discomfort, optimize posture, and much more.

Healthy Postnatal Yoga Practice Essentials:

  • Kegels- help immediately strengthen weakened Pelvic Floor muscles
  • Transverse Abdominal work- strengthen core
  • Upper back openers & strengtheners- ease aching neck and shoulders
  • Standing poses- strengthen legs, alleviate lower back pain & increase endurance
  • Restorative poses- fight fatigue
  • Breathwork- aid postpartum ‘blues’