Gentle Movement and Breath Awareness

After childbirth, the body needs time to recover, so postnatal yoga incorporates slow, gentle movements that focus on breathing and stretching.

Breath work (pranayama) helps reduce stress and anxiety while encouraging relaxation and emotional well-being.

Pelvic Floor Strengthening

Pregnancy and childbirth can weaken the pelvic floor muscles, so exercises are tailored to strengthen and support this area.

Common practices include pelvic floor exercises.

Core Rebuilding

Many postnatal yoga routines focus on rebuilding strength in the abdominal muscles, which may have stretched during pregnancy.

Modifications for abdominal engagement ensure safety while avoiding excessive strain on the core, especially if there's abdominal separation (diastasis recti).

Alignment and Posture

Postnatal yoga encourages proper posture to alleviate tension, especially in areas like the back, shoulders, and neck, which can be affected by breastfeeding and carrying the baby.

Correct alignment helps to avoid the common aches and pains that arise in the postnatal period.

Connecting with the Baby

Many postnatal yoga classes integrate baby-friendly poses or allow time to bond with your baby.

Practicing yoga with your baby can be a great way to engage physically and emotionally with your little one.

Mind-Body Connection

Postnatal yoga emphasizes mindfulness and emotional well-being. It helps mothers reconnect with their bodies, release stress, and embrace the changes that come with motherhood.

Focusing on self-care and creating a space for personal growth is encouraged.

Restorative Practices

Postnatal yoga often includes restorative poses, which are relaxing and nurturing for the body and mind.

Poses such as child's pose or supported restorative poses can help reduce fatigue and improve relaxation.

Adaptability and Listening to Your Body

It's essential for mothers to listen to their bodies and modify poses as needed, depending on how they feel. Pushing through discomfort can lead to injury.

Yoga instructors often offer options to adjust intensity and ensure each posture is safe and comfortable for the individual.

Social Connection and Support

Postnatal yoga can also offer a supportive community of mothers who are navigating similar experiences, providing emotional support and understanding.