Benefits of Postpartum Yoga Routine (12 Poses Included)

Postpartum yoga is a great way to reconnect with your body.

It’s one of the easiest exercises you can do to feel better and regain strength and stability.

If you feel like your muscles are no longer as strong, but prefer a simple workout, postpartum yoga can do wonders for your body and overall health.

You’re just starting to learn about your new, postpartum body and all the wonderful things it can do.

With these tips and exercises, you’ll be on the right path to feel in touch with your body again.

How soon can you work out after giving birth?

It’s recommended that you wait at least 6 weeks postpartum before starting your exercise routine.

At 6 weeks postpartum, you’ll most likely be seen by your doctor or gynecologist and assessed.

During this exam, your doctor will either clear you for working out or recommend you wait a bit longer to be safe.

The type of pregnancy and delivery you had are the major determinants for deciding on when you can start being active, according to the American College of Obstetricians and Gynecologists (ACOG).

In general, if you had a healthy pregnancy and delivery, you can begin exercising as soon as 6 weeks postpartum.

If you had a cesarean section or other issues like diastasis recti or severe vaginal tears, you’ll need to consult with your doctor to figure out when it’s safe to resume exercising.

Usually, you’ll have to wait a few weeks more before starting an exercise routine again, so take advantage of some guilt-free rest, rehabilitation, and relaxation.

Benefits of postpartum yoga practice

Postpartum yoga has immense benefits not only for your body but also for your mind.

A combination of slow, calm exercises and breathing techniques can help you feel more in touch with your new body.

Yoga can increase calmness and reduce stress

Yoga is well-known for its stress-relieving and relaxing properties for the nervous system.

Multiple studies have indicated that it can reduce cortisol, the key stress hormone, which can be helpful with postpartum depression.

One research followed 24 women who described themselves as emotionally upset to see how effective yoga is in reducing stress.

After a 3-month long yoga program, they had significantly reduced levels of cortisol, a stress hormone, and felt calmer, less anxious, and their postpartum depression improved.

Postpartum yoga improves flexibility and balance and provides a better posture

To increase flexibility and balance, so many moms incorporate yoga into their workout programs.

This effect is backed up by a lot of research, which shows that it can improve performance by using certain postures that emphasize flexibility and balance, and might also help improve your balance and mobility, according to a 2013 study.

For individuals trying to improve their performance in daily life by developing flexibility and balance, doing 15–30 minutes of yoga per day might make a major impact.

Postpartum yoga helps with back pain relief

In patients with lower back discomfort, yoga is just as effective as basic stretching at relieving pain and increasing mobility.

It is recommended as first-line therapy for persistent low back pain by the American College of Physicians and can also benefit new moms after birth.

Helps strengthen the core and pelvic floor muscles

During pregnancy, your abdominal muscles and your pelvic floor muscles stretch to accommodate the growing uterus and the baby, which can lead to abdominal separation.

After birth, so many moms report that their abs and pelvic floor muscles are no longer holding in their bodies as they did before giving birth.

This can be due to their inactivity during pregnancy and the postpartum period, or a condition called diastasis recti or abdominal separation, which basically means the core muscles have separated in the middle.

Postpartum yoga can help pregnant women strengthen the ab muscles as well as pelvic floor muscles, in a gentle way that is safe and enjoyable, as well as get the muscle tone back.

It’s good for your heart

Practicing postpartum yoga regularly can be of great help in reducing your stress levels, which, as a result, contributes to heart health.

Yoga can also help with some of the conditions that have an effect on heart diseases, including high blood pressure and excess weight.

Postpartum yoga essentials

When starting your postpartum yoga classes and routine, it’s important to know what you’ll need for a calming postnatal yoga sequence.

• Comfortable clothes

Make sure to use comfortable, non-restricting clothes when completing your postpartum workout routine.

This can help prevent chafing and irritation caused by friction from the seams, and the restricted blood flow which can happen when you wear clothes that used to fit.

This is very important if you had a caesarian section as you should always protect the wound.

Choose whatever you feel the most comfortable in and enjoy!

• Yoga Mat

A yoga mat is one thing you cannot practice postnatal yoga without.

Besides being pretty, a yoga mat is here to ensure you don’t slip while practicing yoga, and provide comfort and cushioning where you need it most—your wrists, ankles, and knees.

• Water bottle

Staying hydrated is one of the most important things you need to do after birth, especially when exercising.

Having a good water bottle is a great step to ensuring you’re drinking enough during the day, and while practicing yoga.

Yoga poses to avoid after giving birth

• Cobra

If you have diastasis recti or have had a c-section, you should do this yoga pose.

Even though this exercise can help strengthen your lower back, it may also put excessive stress on the abdomen, and the incision, exacerbating any discomfort many women and new mothers may be experiencing, which can prevent the scar from healing properly.

• Deep Twists

If you have diastasis recti or have had a c-section, you should avoid this yoga pose.

Twisting stretches exert strain on the lower belly, stomach, and internal organs.

They should be avoided until your incision and diastasis recti have healed fully.

Upper-body twists, for example, the twisted triangle position, can place a lot of strain on your abdominal wall and pelvic floor, which are already sensitive.

As a result, the separation of the abdominal muscles may deepen.

• Splits

If you experienced any vaginal tearing during normal delivery, you should avoid it.

If your wound isn’t entirely healed, the splits are a no-no since they might reopen the wound.

They also lengthen the lower body and target the hip flexors and hamstrings.

These muscle groups are unaffected by a c-section or a tear, but your body is still recuperating after birth, so wait for the split and do sitting leg stretches instead.

Postpartum yoga routine and yoga poses

There are several safe and fun yoga poses that you can include in your postpartum yoga practice. Some of the best yoga poses for new moms include:

Child’s pose

Child’s Pose is a gentle stretch for the back, hips, thighs, and ankles.

It can help relieve back pain from crouching to change your baby’s diaper, breastfeeding, or even carrying the baby!

Hold this pose for 60 seconds, be mindful of your breathing, and continue to the next.

Chest breathing

The goal of the chest breath is to extend the rib cage to the sides, front, and back.

This action directs air into the lungs’ middle lobes, making it easier to breathe.

Proper breathing techniques can help alleviate the headaches and make you feel more awake for your new baby.

Take 10 to 15 breaths and proceed to the next pose.

Downward dog with knees on the mat

This pose gently stretches your upper abdomen and strengthens the back and legs.

Be gentle when doing this exercise and stop if you feel any discomfort.

Hold this pose for 60 seconds, be mindful of your breathing, and continue to the next.

Chest circles

The goal of this pose is to promote mobility in the chest and abdomen area and reduce the feeling of tightness.

This is very beneficial for all moms who spend a lot of time crouched as it can reduce tension.

Hold this pose for 60 seconds, be mindful of your breathing, and continue to the next.

Cat and cow

Begin on your hands and knees. Knees are just below your hips and hands below your shoulders.

Exhale pushing your back upwards, stretching the entire spine below the shoulders, head tucked to your chest. Inhale lowering your back and pushing your stomach towards the floor, your head is facing straight in front of you.

Hold each pose for a few moments. Repeat 10 times

Warriror Position variation

Warrior Position is a standing yoga pose that improves concentration, strength, and stability.

This fundamental posture stretches the front side of the body and is beneficial for leg, core, and back strength.

You’ll soon see how holding and carrying your baby will get easier!

Hold this pose for 60 seconds, be mindful of your breathing, and continue to the next.

Shoulder Bridge

This postpartum yoga pose improves posture, strengthens your core and glutes, and teaches you how to keep your shoulders stable.

There are many variants of this exercise, but they all start with the same fundamental stance: lying on your back with your feet flat on the mat, knees bent, and pelvis raised.

Hold this pose for 60 seconds, be mindful of your breathing, and continue to the next.

Happy Baby Pose

The Happy Baby Pose stretches the inner thighs, hamstrings, and groin while also releasing the hips and back, increasing flexibility and mobility.

This will help you release the stiffness from sitting and carrying your baby.

Hold this pose for 60 seconds, be mindful of your breathing, and continue to the next. Be careful of any stitches or tears while in this pose.

Neck Twist Lying

This pose helps reduce the tension in your neck, shoulders, and upper back.

It’s especially beneficial for breastfeeding moms as they usually spend more time in a crouched position.

Hold each side for 60 seconds and continue to the next.

Corpse Pose

Corpse Stance is a resting pose, however, it isn’t the same as sleeping.

During the five to ten minutes you spend in ultimate relaxation, strive to be present and attentive.

Legs Up The Wall Pose

This is a great restorative pose to relieve tension, fatigue, and swelling in the legs.

Getting into the pose:

• Sit on the floor facing a wall. Move your hips in as close as you can to the wall. You can place a cushion, pillow or yoga bolster under your hips for more elevation in your legs.
• Lower your back to the floor and straighten your legs up the wall. If you find it hard to straighten your legs, you can relax your legs into a soft bent position. Close your eyes and try to relax completely. Breathe full deep breaths.
• Hold for as long as is comfortable, up to 20 minutes.
• To come out of the pose: draw your knees to your chest and roll to one side. Rest for a few seconds before slowly coming up to sit. Shake out your legs to help balance your blood flow and stand.

Gentle Hip-Opener – Happy Hips

Get into position as you would for Legs Up the Wall start with feet on the wall, and allow the ankles to roll out towards the wall.

Aim for long, slow inhales and exhales – for 4 to 5 counts in and out.

Try holding this for a minute or as tolerated.

Try to do this slowly, focusing on controlling your body weight as gravity pulls your knees toward the wall.

Tips for postpartum yoga

• Be mindful of your breathing

Breathing is one of the most important parts of yoga.

Proper breathing will help you relax and perform each pose.

Breathing properly in yoga can actually help you avoid injury by keeping your core stable and reducing diastasis.

• Take it easy and start slow

No progress happens overnight.

Make sure to do each exercise slowly and take your time to enjoy it.

If you feel any discomfort or pain, stop immediately and rest to protect your well-being.

• Drink enough water

When you’re a new mom, it can be hard to focus on yourself and remember to drink enough water.

Remember to take this time and focus on proper water intake and always keep a bottle on your side, it will remind you to take a sip, even when you forget!

• Keep a yoga journal

Keeping a yoga journal can be a fun way to relieve tension and keep yourself accountable for your workout progress.

It can also be a fun way to look back and see how far you have come with your yoga poses and your yoga practice.

Conclusion

Postpartum yoga is a great way to reconnect with your body. If you feel like your muscles are no longer as strong, but prefer a simple workout, postpartum yoga can do wonders for your body and overall health.

Practicing postpartum yoga regularly can be of great help in reducing your stress levels, which, as a result, contributes to heart health.

In case you had a cesarean section or other issues like diastasis recti or severe vaginal tears, you’ll need to consult with your healthcare professional to figure out when it’s safe to resume exercising.