Feeling comfortable in your body again after pregnancy is a dream for many people. Various types of yoga can be a valuable support. Postnatal yoga, in particular—a form of physical yoga specifically designed for postpartum recovery—offers gentle guidance on the path to greater energy and body confidence.
This blog clearly and honestly highlights how postnatal yoga differs from other yoga styles, what to look out for, and what it can bring you after this special phase in your life.
What is postnatal yoga?
Postnatal yoga—also known as postpartum yoga—focuses on restoring the body and mind after pregnancy. This includes rebuilding strength in your pelvic floor and abdominal muscles, reducing tension around the shoulders, and finding inner peace. While some physical yoga styles, such as power yoga, can be quite challenging, postnatal yoga is designed as a gentle approach. Everyone recovers at their own pace, and that's key.
What makes it extra special: postnatal yoga isn't just about practice, but also about recognizing and listening to what you need. Ever heard of baby yoga? Some classes even offer poses with your baby present, for an extra touch of connection. This isn't mandatory, but it can be helpful if it feels comfortable.
The difference between postnatal yoga and other yoga styles
Anyone who's ever tried a hatha yoga, yin, or vinyasa class knows they each have their own unique energy. Postnatal yoga distinguishes itself primarily through its pace, gentleness, and emphasis on recovery. Here are some of the differences:
- Hatha yoga : Focuses on basic postures and breathing exercises. Good for beginners, but sometimes requires more strength than is helpful after giving birth.
- Yin yoga: Very calm and gentle, primarily focused on relaxing connective tissue. Elements of this are often found in postnatal classes.
- Vinyasa yoga : Flowing and dynamic. Often a bit too intense for immediately after pregnancy, unless you follow a modified (postnatal) version.
- Postnatal yoga: Focuses on recovery, softness, pelvic floor, belly, and back. Movement is combined with attention to breath and self-care. Nothing is required, everything is allowed.
Did you know that breathing exercises (pranayama) are a standard part of many postnatal classes? They help release tension and provide space for short moments of rest. It's all about recovery, not performance.
Safe exercise: what should you pay attention to after your pregnancy?
After giving birth, every body is different. There are no strict rules, but it's wise to get the go-ahead from your midwife or doctor before starting physical activity again. This is especially true if you had a C-section, have diastasis (separated abdominal muscles), or simply don't feel fully recovered yet. Listening to your body is more important than ever.
- Always start slowly. Build up gradually.
- Skip deep twists and intense abdominal exercises until you have recovered sufficiently.
- Use props like a soft meditation cushion , bolster , or comfortable yoga mat for extra support.
- Stop if it hurts (not all 'stretch' is good stretch!).
Please note: everything here is shared with us out of concern and knowledge of yoga, but it is not medical advice. Are you unsure about anything? Consult with a professional who knows you.
The power of small moments: symbolism and self-care
Postnatal yoga isn't about difficult poses or sitting still for long periods of time. It's the small, daily rituals that matter. Even a short five-minute practice on your yoga mat helps you stay connected to yourself. Symbolically, you could say: just as your body slowly heals, so too does the space you need to take good care of yourself.
Inspiring to know: research shows that breathing exercises can truly reduce stress levels. You're not only training your body, but also your nervous system.
For example, give yourself a breathing exercise every morning, or a few minutes with your eyes closed Sometimes that's just enough to land between feedings, caring and sleepless nights.
Common Postnatal Yoga Poses and Exercises
Cat-cow pose (marjariasana)
A gentle, rhythmic movement that mobilizes the back and relieves tension in the shoulders and lower back—areas that are often sensitive after giving birth. The combination of movement and breath helps you consciously reconnect with your core without straining.
Sitting cross-legged with a bolster
Sitting on a meditation cushion, bolster, or folded blanket tilts your pelvis slightly forward, creating space in your lower back. This pose encourages calm breathing, grounding, and the feeling of your body stabilizing from within.
Pelvic floor breathing
Lying on your back with your knees bent, gently tense and relax your pelvic floor muscles in time with your breathing. This exercise is essential for bringing awareness and gradual strength back to an area that has carried the brunt of pregnancy and childbirth.
Child's pose (balasana):
A restorative, protective pose that allows you to completely let go. You create space in your lower back, breathe into your belly, and create peace for body and mind – exactly what you often need during the postnatal period.
Did you know that ancient yoga traditions didn't specifically focus on postpartum recovery? Special variations for women after childbirth (and even with a baby) have become more popular in recent decades thanks to modern yoga teachers!
Get started with postnatal yoga at home
Would you rather practice at home? That's perfectly understandable, of course. Put on some relaxing music, make sure your yoga mat and meditation cushion are nearby, and above all, give yourself some loving attention – without judgment if you're struggling.
- Set a timer for a mini session (5 to 10 minutes).
- Choose 2 to 3 poses and take time for conscious breathing.
- End with a moment of silence – sometimes that's the best part.
Yogi Essentials and Postnatal Yoga
Our yoga studio locator makes it easy to find the best yoga studios. Enter your city or address in the search box and you'll quickly find the yoga studio nearest you.
Discover our collection of yoga mats, specially designed for postnatal yoga. The accessories can enhance your practice. extra softening.
Postnatal yoga with a smile: it doesn't have to be perfect
The truth? Sometimes you can't even sit on your yoga mat, let alone with a straight spine and a clear mind. And that's perfectly okay. Postnatal yoga isn't a competition: it's an invitation to be gentler and kinder to yourself. A little smile helps, and sometimes that's all that makes the difference.
Want to try something new? Feel free to get inspired by other yoga styles to discover what suits you best.
Frequently Asked Questions
When can I start postnatal yoga?
In most cases, you can start labor after six weeks (for a vaginal birth) or eight weeks (after a cesarean section), but this varies from person to person. Always consult your midwife or doctor.
Is postnatal yoga also suitable if I want to take my baby with me?
Yes, some postnatal yoga classes are designed for your baby to be present. This isn't mandatory; it's all about your recovery and what feels right for you.
What props make postnatal yoga more comfortable?
A supportive yoga mat, soft meditation cushion, or blanket will provide more comfort during the poses. Remember: use whatever feels right for you!