Steps to Postpartum Recovery

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.

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!

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!