Postnatal Yoga — Gentle Recovery
A very gentle postnatal sequence focusing on pelvic floor awareness, core reconnection, and restorative postures. Designed for the early postnatal period.
Important Caution
Only begin postnatal yoga after medical clearance (typically 6 weeks after vaginal birth, 8–12 weeks after caesarean). Consult your doctor or midwife first.
Session Progress
0 / 5 posturesTick each posture as you complete it.
Posture Sequence
Pelvic Floor Awareness
Seated Pelvic Floor Engagement
Reconnects awareness to the pelvic floor.
Cat-Cow
Marjaryasana-Bitilasana
Gently mobilises the spine.
Supported Balasana
Supported Child's Pose
Releases the lower back.
Supta Baddha Konasana
Reclined Bound Angle
Opens the hips gently. Deeply restorative.
Savasana
Corpse Pose
Rest. You have done enough.
Devotional Context
In the Hindu tradition, the postnatal period (Sutika Kala) is considered sacred — a time of rest, nourishment, and gradual return. This practice honours that wisdom.
Practice Details
Duration
20 min
Difficulty
Beginner
Postures
5 postures
Ideal For
New mothers (6+ weeks postnatal), gentle recovery, rebuilding core strength
Tags
Related Practices
These practices are offered for general wellbeing and are not a substitute for medical care. Consult your doctor before beginning if you have health conditions, injuries, or are pregnant.