Skip to content

6 Helpful Postpartum Yoga Tips and Warnings

After having a baby, your body has completely changed. A lot of women take up some form of exercise after childbirth, even if they didn’t exercise beforehand. One of the ways that many women choose to get their bodies in shape is to do yoga. It is a low impact way to take control of your body and get used to moving it. If you have just had a baby and are looking to get into yoga, there are some things you should know. Here’s everything you should know about practicing yoga after delivering your baby.

1. What Are The Benefits?

There are a lot of benefits to yoga. It is going to help you gain control of your body and promote calmness during one of these most stressful times of your life. Your posture will also improve as you practice yoga, which can help to relieve back pain. If you chose to go to a specific class for postpartum yoga, you would also get to make some new friends that are also mothers. It can also help to reduce postpartum depression. Almost 80% of women will experience some degree of depression after having their baby. So, you must be doing everything that you can to combat it.

2. When Can You Start?

You should always check with your doctor before you start doing any type of exercise after childbirth. If you didn’t have any complications throughout your pregnancy and you had a vaginal delivery without any tearing or other problems, you can start doing very light yoga movements just a few days after birth. However, if you had a C-section, a complicated pregnancy, or you had an extensive vaginal repair, you will have to consult with your doctor. They will recommend how long you should wait, as well as what exercises you can start out doing.

3. Know What To Expect And Don’t Give Up

Starting to exercise after giving birth can be difficult. Your body has just created a human being and has gone through a lot. You don’t need to go into your class feeling bad. However, you should go in there with the understanding that your body isn’t how it used to be. Your abdomen has been stretched, and it may even be separated. If you go into your class expecting to be able to move the way you did before you got pregnant, you will get very discouraged. Your strength and flexibility will come back over time; you just need to be easy on yourself. Since there are so many amazing benefits to postpartum yoga, you mustn’t give up.

4. Know What Positions You Can Do

If you are going to a class or following a program specific for postpartum yoga, they will tell you everything you should be doing. As you continue to practice, you will be able to incorporate positions like the cat and cow pose, malasana, hanumanasana, plank pose, and the revolved triangle pose. You must take the time to do a warm-up sequence before you go into these movements. After you have completed your workout, it is important that you also take the time to cool down. This will help your body and mind get back into the routine of living your day to day life. A large part of yoga is the mental aspect. If you just rush through the motions and don’t give your mind time to get back into the real world, you won’t get all of the benefits that yoga has to offer.

5. Know Which Positions To Avoid

Most doctors will give you a list of things to avoid after giving birth. However, they may not get into the specifics of what to avoid while you are practicing yoga. The most important thing that you should remember is that your core will not be anything like it was before. It has been stretched and sometimes even torn during your pregnancy. You will want to avoid any crunches or deep twists after childbirth. Positions like the wheel pose or any others that require a lot of backward bending should be avoided as well. You should always keep your core muscles in a tight and engaged position throughout your whole workout. This will ensure that your muscles are engaged and getting stronger.

6. Figure Out Where You Will Do It

Depending on where you live, will determine where you will be able to practice yoga. Some places will have yoga specifically for women who just gave birth. Other places may have mommy and me yoga. At the same time, others will only offer a basic class that is meant for everyone. It just depends on what type of demand you have in your area. If you can’t find a class that is specific for new mothers, you can follow postnatal yoga sequences at home. However, if you need the motivation that you get from a classroom setting, you can still go to regular classes. You will just need to be cautious about what exercises you are doing and talk to the instructor beforehand. You should feel comfortable skipping out on any exercises that you aren’t supposed to be doing.


Pregnancy is a traumatic experience for your body, but the outcome is amazing. You are getting your body back after it is no small task. Whether you have had multiple children or just one, postpartum exercise can be difficult. Yoga is one of the easiest and most affordable activities that you can do. You can go to classes, or you can do it in the comfort of your own home. As you can see, there are some things to make it easier, and there are some things you should avoid. Always make sure you are consulting with your medical professional before trying any new activities.

Leave a Reply

Your email address will not be published.