Postnatal yoga supports gentle recovery, core and pelvic floor rehabilitation, and emotional wellbeing as the body and mind adjust after childbirth. It offers a calm, structured way to rebuild strength safely while bonding with your baby and easing common aches from feeding, lifting, and interrupted sleep.
The practice method
Postnatal yoga is a specialized practice designed for the weeks and months after delivery, focusing on breath-led movement, pelvic floor retraining, and gradual core reactivation. Sessions typically blend restorative poses, mindful mobility for the back, shoulders, and hips, and safe core work to support diastasis recti healing.
Key benefits
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Pelvic floor and deep core recovery improve stability, posture, and daily function, helping reduce incontinence, back pain, and doming at the midline.
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Mental health support includes reduced stress and postpartum depressive symptoms, better sleep, and calmer mood through movement and breath.
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Shoulder, neck, and upper-back relief counters feeding and carrying strain, improving comfort during long periods of nursing and caregiving.