Yoga is one of the gentlest ways to start rebuilding strength postpartum — especially before you’re cleared for anything more intense. These six poses target the mind-muscle reconnection your core and pelvic floor need most. If you’re looking for a structured program to help you lose weight safely, explore Strong Postpartum.
Yoga is an excellent, gentle method to reintroduce strength into your life postpartum. It is particularly beneficial before the six-week mark, helping you reconnect your mind with muscles that have weakened. Yoga and Pilates share similarities in strength-building, though their breathing techniques and poses differ. Both are highly effective for postpartum recovery.
6 Yoga Poses to Revitalize Your Postnatal Body
Child’s Pose and Kegels
Begin with the Child’s Pose, as demonstrated in the video. While facing downward, practice inhaling deeply, then exhaling while contracting your pelvic floor muscles. Imagine stopping the flow of urine and continue each contraction by engaging your lower core muscles.
Pelvic Rocking
Also known as pelvic tilts in Pilates, this exercise involves lying on your back with knees bent and feet shoulder-width apart. Flatten your pelvis, inhale deeply, and as you exhale, engage your pelvic floor muscles first—avoid using your glutes. Continue the contraction to your lower abs, rocking your pelvis up toward your face. Exhale as you return your pelvis to a neutral position.
Warrior Pose
This pose enhances endurance and overall strength, engaging multiple muscle groups without being overly strenuous.
Viparita Karani (Legs-Up-the-Wall Pose)
This restorative pose promotes blood circulation and can alleviate digestive issues, insomnia, and headaches, re-energizing nearly all parts of the body.
Cat/Cow
This basic exercise stretches the pelvic floor muscles effectively. Watch the video for a detailed explanation:
Bridge
Commonly practiced in Pilates, the Bridge exercise follows pelvic tilts. It strengthens the glutes and enhances mind-body coordination. Lie on your back as if preparing for a pelvic tilt. Follow the same movement pattern, but bridge up after tilting your pelvis, engaging your pelvic floor, core, and glutes in one fluid motion.
If you haven’t yet, explore Strong Postpartum for more guidance and support.
Frequently Asked Questions
Is it safe to start yoga immediately after giving birth?
It’s generally recommended to wait until after your six-week postpartum check-up before starting any exercise routine, including yoga. Always consult with your healthcare provider for personalized advice.
Can yoga help with postpartum depression?
Yoga can be beneficial for mental health by reducing stress and promoting relaxation. However, it should be part of a comprehensive approach to managing postpartum depression, which may include therapy and medical support.
How often should I practice yoga postpartum?
Starting with gentle sessions two to three times a week can be beneficial. Listen to your body and gradually increase the frequency and intensity as you feel more comfortable.
5 days of easy, healing meals
Get the free 5-Day Strong Start Meal Plan: simple, protein-first meals for new moms, safe while breastfeeding.
- Grocery list included
- No calorie counting
- Plus 2 short emails a week with quick workouts
Free. Unsubscribe anytime.
Heal your core. Get your strength back.
Strong Postpartum is the step-by-step program to heal, refuel and get strong after baby, at home, with short follow-along workouts.
- Core & pelvic floor recovery first
- Breastfeeding-safe meal plan
- 22 follow-along videos
Try it for 90 days. Love it, or your money back.
What does your body need right now?
Answer 7 quick questions and get a simple postpartum plan for where you are today. No email needed.
- Core & pelvic floor check-in
- Fits 10, 20 or 30 minutes a day
- Safe for every stage
Stay strong this pregnancy
Get the free Strong Pregnancy Starter: a pelvic floor plan you can start today and a sample follow-along workout.
- Safe for every trimester
- No gym needed
- Plus short tips by email
Free. Unsubscribe anytime.
A plan for every trimester
Strong Pregnancy keeps you strong, protects your core and pelvic floor, and gets you ready for labor, with short at-home workouts.
- 9 follow-along workouts by trimester
- Core & pelvic floor videos
- Recipes + nutrition guide
$97 one-time. Try it for 90 days. Love it, or your money back.
Lose the baby weight, keep your milk
Get the free Lose Weight While Breastfeeding guide. Instant access, safe for your supply.
30% off Strong Postpartum
Treat yourself this Halloween. Use code onescarymother and get the full program for $67.90 $97.
- Core & pelvic floor recovery first
- Breastfeeding-safe meal plan
- Lifetime access, at home
Code applies automatically at checkout. Try it for 90 days. Love it, or your money back.
30% off Strong Pregnancy
Treat yourself this Halloween. Use code onescarymother and get the full program for $67.90 $97.
- Follow-along workouts for every trimester
- Core & pelvic floor protection
- Bonus: 50% off Strong Postpartum for after baby
Code applies automatically at checkout. Try it for 90 days. Love it, or your money back.
