Because healing is a process—and you deserve support every step of the way.
Let’s be real: growing and delivering a baby is a full-body feat.
Whether you had a vaginal birth or C-section, your body just did something wildly powerful. Now it’s time to recover, rebuild, and reconnect—without pressure or shame.
Pssst. Have you bought a yoga mat yet?
This postnatal yoga flow is designed for:
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- 💪 Rebuilding deep core + pelvic floor strength
- 🧘♀️ Releasing shoulder, neck, and back tension
- 🤎 Supporting mental clarity and emotional balance
You don’t need to be flexible. You don’t need to “bounce back.” You just need to breathe, move slowly, and give your body some love.
⚠️ When to Start Postnatal Yoga
Check with your doctor or midwife first—especially after a C-section.
Most mamas can begin gentle movement after 4–6 weeks, but everyone’s timeline is different.
Start slow. Listen to your body. You’re still healing.
🧘♀️ 30-Minute Gentle Postnatal Yoga Flow
No equipment needed (but grab a pillow or blanket if you’d like more comfort).
Baby crying? Do half now, half later. This practice is flexible because motherhood is not.
🔹 1. Seated Centering + Deep Breathing – 3 mins
Sit tall, place one hand on your heart, one on your belly.
Inhale 4 counts, exhale 6 counts. Close your eyes if it feels good.
🧠 Reconnects breath to body. Anchors you in the now.
🔹 2. Neck Rolls + Shoulder Shrugs – 2 mins
Roll shoulders up, back, and down.
Gently tilt head side to side.
🧘♀️ Releases tension from feeding, holding, and bouncing.
🔹 3. Cat-Cow on All Fours – 3 mins
Inhale: drop belly, lift gaze (Cow).
Exhale: round spine, press into hands (Cat).
🔥 Gently strengthens the core and stretches the back.
🔹 4. Bird Dog – 2 mins
From all fours, extend opposite arm and leg. Hold for 2–3 breaths. Switch sides.
Focus on slow, stable movement.
💪 Great for rebuilding balance and core control.
🔹 5. Supported Bridge Pose – 3 mins
Lie on your back, knees bent, feet flat.
Inhale to lift hips, exhale to lower.
🌀 Strengthens glutes, hips, and pelvic floor without strain.
🔹 6. Reclined Butterfly Pose – 4 mins
Soles of feet together, knees wide. Place pillows under thighs for support.
Rest hands on belly or heart.
💤 Opens the hips and calms the nervous system.
🔹 7. Legs Up the Wall – 5 mins
Scoot your mat to the wall. Legs rest up, back and arms relaxed.
Add a blanket under your hips if that feels good.
🌙 Relieves swelling, resets your nervous system, encourages rest.
🔹 8. Savasana with Gratitude – 5 mins
Lie down however you’re comfortable.
Close your eyes and breathe.
💗 Mentally thank your body for what it’s done. You’re doing amazing.
🙌 Final Thoughts
Postnatal yoga isn’t about getting your “old body” back.
It’s about honoring your new body—the one that carried life, gave birth, and is still showing up, every single day.
Go slow. Stay kind. And remember: strength looks different now—but it’s still so powerful.
📥 Want My Free “Postnatal Yoga Pose Pack”?
Includes:
- Gentle yoga visuals for weeks 4–12
- Breathwork + pelvic floor tips
- Journal prompts for new moms
- Bonus: “Yoga with Baby” mini-sequence!
👇 Drop your email and I’ll send it straight to your inbox. Because you deserve to feel supported, strong, and seen—starting now.
Set an intention!
In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:
- Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
- 2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”
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