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.
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.
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.
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.
