Steps to Postpartum Recovery

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Regain Pelvic Tone

3:04

Abdominal Breathing 2

3:11

Mula Bandha: Postnatal

3:53

Equestrian Pose: Postnatal

4:06

Inclined Bridge w/Ball: Postnatal

1:35

Yoga Relaxation 1

When your doctor says you can exercise again, generally no sooner than 6 weeks after giving birth, start with these gentle techniques. They are designed to help you regain muscle tone in the pelvic floor. Getting stronger takes time, so please don't rush through these steps. It's okay to spend several weeks practicing only the techniques in this step before moving onto the next.

Cautions

Before you begin, please read part 5 of our Safety Guidelines for important information on practicing asanas following pregnancy.
The Practice Guidelines also contain helpful tips for your asana practice.
If you have a diastasis (a gap more than 2 fingers wide between your rectus abdominis muscles), please read our cautions for the postpartum period, as mentioned above.
The hormone relaxin remains in your body anywhere from 5-12 months after you stop breastfeeding. When practicing asanas, continue to be cautious, stretching only to about 70% of your range.

Wai Lana Mini Yoga Ball

You'll need a small yoga ball for Inclined Bridge.

Release Tension, Start Strengthening

6:34

Complete Yoga Breathing

3:27

Hummingbird

3:34

Double Angle Pose: Postnatal

3:15

Neck Exercises

3:33

Inclined Bridge w/Looped band

3:28

Lower Body Rock w/Ball

6:14

Enlivening Yoga Dance

31:56

Release Tension

Relax and release any built-up tension from holding or breastfeeding your baby. Some of the exercises also help rebuild strength in your pelvic floor, abdomen, buttocks, and thighs. Let’s get started!

Practice Tips

Yoga Dance is a fun way to exercise; you can either hold your baby or let them watch.
Practice Hummingbird, Double Angle Pose, or Neck Exercises whenever you feel neck and shoulder tension starting to build. This will help prevent it from becoming a chronic problem.
During baby's nap time, practice Postpartum Repair. It's the perfect time to practice self-care and only takes about 20 minutes. Household chores will get done later, and you’ll feel better after stretching and relaxing.

Yoga props

Wai Lana Looped Band Set for Inclined Bridge
Wai Lana Mini Yoga Ball for Lower Body Rock

Daily self-massage with lavender oil

Gently massage your temples, neck, shoulders, and wrists with a few drops of our Lavender + Jojoba Oil Blend to help release tension and relax.

Ease Lower Back Discomfort

Energizing Breath

Tiger Variation

Lying Flamingo 1

Cobra Stretch

Locust Lift

Sacrum Massage

Relieve Lower Back Tension

25:30

Build a Strong Back

The extra weight of your baby during pregnancy often leads to lower back pain, which can continue after giving birth. These poses and sessions offer effective methods to release tension and strengthen your lower back. The strengthening poses like Tiger Variation, Cobra Stretch, and Locust Lift are especially helpful for easing lower back pain.

Get Strong & Fit

Tiptoe Squats

Diving Pose

Summit Pose

Clamshell A w/Looped band

5:35

Easy Ab Twist: Postnatal

4:26

Toes & Palms Lunge: Postnatal

If you feel ready for more intensity in your practice, these poses will help you build strength and tone your body. It can take a while to regain your shape, but please don’t stress. Your current figure marks your blossoming and flowering as a mother. It’s such a wonderful gift to be able to bring life into the world!

Wai Lana Looped Band Set

You’ll need a looped band for Clamshell A.

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Steps to Postpartum Recovery

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Regain Pelvic Tone

Release Tension, Start Strengthening

Ease Lower Back Discomfort

Get Strong & Fit

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Steps to Postpartum Recovery