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Postnatal Yoga

Many women attend prenatal yoga while pregnant, but not many know about postnatal yoga classes or the benefits that postnatal yoga can offer a new mother. After giving birth, it is common for new mothers to have physical concerns that range from weak abdominal muscles to fatigue. With the repetitive practice of postnatal yoga, however, new mothers can begin to restore balance and relaxation back to their body after birth. Using gentle movement, relaxation and balance, this yoga practice will help to heal the mind and body from the pregnancy and birth journey.

What Is Postnatal Yoga?

Postnatal yoga is simply the practice of yoga that addresses all aspects of a new mothers’ health such as her mental, physical and emotional well-being. The poses that are practiced during postnatal yoga are aimed to tone the body, relieve stress and even create a stronger bond with their newborn. In this specific yoga practice, Pranayama, breath control, and Asana, body posture, are used in conjunction with one another. Some postnatal yoga practices include poses for both mother and child that can be used during feeding time to increase bonding.

Postnatal Yoga Essentials

  • Yoga Mat: Having a yoga mat that does not slip will provide the ever-so important factor of stability into your practice.
  • Blanket: Including a blanket in your yoga practice can make things a lot more comfortable. Using a blanket as padding for certain poses will make it easier on your body.
  • Blocks: Using blocks can help with not over-extending or pushing your body. A block can bridge the distance in between your hands and toes, for example, for those who cannot reach comfortably.
  • Comfortable Clothes: Wearing comfortable and loose clothes will allow you to move around more easily without restriction from what you are wearing.

The Benefits Of Postnatal Yoga

The community that you befriended during your pregnancy and prenatal classes are still there for you! Come back into the yoga community when your body feels ready and continue the supportive relationships you created throughout those beautiful and crazy nine months. The benefits of postnatal yoga far expand just those physical benefits. Although there are several core and physical benefits, there are also added emotional benefits too that help new mothers find themselves again after pregnancy. Some of the core, physical and emotional benefits are:

  • Relieve Back Pain
  • Connect Breathing And Emotions
  • Calm The Nervous System
  • Strengthen Hip Muscles
  • Promotes Relaxation
  • Gain Positive Mindset
  • Improves Blood Flow
  • Relieves Shoulder/ Neck Stiffness
  • Tighten Hip Muscles And Abdomen
  • Nourish The Internal Organs
  • Helps To Avoid Or Relieve Postnatal Depression
  • Boost The Immune System
  • Strengthen Pelvic Floor Muscles
  • Heal Emotionally
  • Realigns The Spine
  • Strengthens Abdomen
  • Provides Community Support

Common Poses For New Moms

It is important as with all yoga poses to start by breathing and checking in on your body to see what hurts, what needs attention and what may need to be avoided. Not only will this make you more aware of your body, it will also calm your mind and shift your mindset into a more positive area. A few of the common and gentle poses that new moms can do are:

  1. Child’s Pose: This pose is a very gentle pose that can alleviate head, neck and chest pain. This pose can be very relaxing for nursing mothers.
  2. Mountain Pose: This pose will tone and stimulate the back, torso and abdomen areas that are areas that may need attention after giving birth. 
  3. Bridge Pose: This pose strengthens the legs while stretching out the hip flexors and opening up the shoulders and chest. After childbirth, these areas can become tight. This pose will loosen this area up and relieve any anxiety that mothers may be facing. This pose will also aid in strengthening the pelvic floor to help with things such as incontinence. 


It is usually recommended by Doctors to take 6 to 8 weeks after giving birth to recover. However, please consult your doctor before taking part in any yoga or exercise practices. It is also important to listen to your body during any postnatal yoga classes that you attend. Ease yourself back into yoga practices and don’t push yourself too hard. It is important to start slowly and feel how your body is reacting to the poses. Pose modifications can be made with the help of one of our instructors.

Schedule Your Postnatal Yoga Session

To find the postnatal classes that we offer please visit our classes page and join us at the time and day that best fit your schedule. For any other inquiries about classes, training or any of the other things we offer at Yogi Perogi, please contact us via telephone at (321) 354-9379 or by using our contact page. We look forward to hearing from you!

We are ONLINE. Now you can practice with the Yogi Perogi anytime in the comfort of your own home! We have an online membership that will give you access to classes of a variety of lengths, styles and instructors. We will continue to add fresh content weekly. We also currently have live-streamed classes. The live classes will connect you to play through an app called Zoom. If you do not have it, we recommend downloading first so that you are not scrambling to download it before a class. You cannot access classes directly through Zoom. You need to join classes through our Namastream platform. We will also slowly add classes and drills/tips on our YouTube channel for you to take at your convenience. Please check back frequently for additions/changes. Be sure to create an online account with our online platform with Namastream to take any of our online classes.