Why is postpartum yoga beneficial?
Postpartum yoga offers a multitude of benefits, not just for physical recovery but also for emotional and mental well-being.
Here are some key reasons why experts recommend postpartum yoga for new mothers:
- Strengthening the body: Pregnancy and childbirth weaken core muscles, including the pelvic floor and abdomen. Yoga helps rebuild strength in these areas, which is essential for stabilizing the spine, improving posture, and supporting overall movement.
- Pelvic floor recovery: Postpartum yoga focuses on gently re-engaging the pelvic floor muscles, which are often overstretched during childbirth. Strengthening the pelvic floor helps prevent issues like incontinence and pelvic organ prolapse.
- Reducing stress and anxiety: New motherhood can be emotionally overwhelming. Yoga incorporates mindfulness, breathwork, and relaxation techniques that help reduce stress and anxiety. This can be especially helpful for new mothers adjusting to the demands of caring for a baby.
- Improving posture and relieving back pain: Postpartum yoga helps improve posture, which can often be compromised from breastfeeding, carrying the baby, and lack of core strength. By stretching and strengthening the back and shoulders, yoga relieves tension and reduces the likelihood of postpartum back pain.
- Boosting emotional well-being: Yoga encourages mindfulness, which can help mothers feel more present and connected to their bodies. This sense of connection can improve emotional well-being and provide a mental break from the demands of new motherhood.
What do experts recommend for starting postpartum yoga
It’s essential to approach postpartum yoga with caution and patience. Experts recommend starting slow and gradually working your way up as your body heals.
Here are a few expert-backed tips for starting your postpartum yoga practice:
1. Start with breathwork and mindfulness
Even if you’re not ready for physical poses, experts suggest starting with gentle breathwork (pranayama) and mindfulness practices early in your postpartum recovery.
The thing is that focusing on deep breathing helps calm the nervous system and provides relief from the stress and anxiety that often accompany new motherhood.
Breathwork can also help re-engage the diaphragm, which is an important step in recovering core strength after pregnancy.
Practicing simple diaphragmatic breathing can improve oxygen flow, reduce tension, and promote relaxation.
2. Focus on gentle stretches and restorative poses
When your doctor gives you the green light to begin physical movement (typically 6-8 weeks postpartum), start with gentle stretches and restorative poses.
Experts recommend poses that focus on opening the chest, releasing tension in the shoulders, and gently stretching the back and hips.
Specifically, restorative poses like Child’s Pose, Cat-Cow, and Reclined Butterfly Pose are great starting points.
These gentle movements help improve circulation, release built-up tension, and encourage relaxation without putting too much strain on the body.
Avoid poses that involve deep twisting, heavy weight-bearing on the abdomen, or overstretching, as these can exacerbate issues like diastasis recti or pelvic floor dysfunction.
3. Rebuild core strength slowly
A key focus of postpartum yoga is rebuilding core strength, but it’s crucial to approach this carefully, especially if you have diastasis recti. Core exercises should be gentle and targeted, avoiding any intense abdominal crunches or heavy lifting.
Experts recommend starting with subtle movements like Pelvic Tilts, Leg Slides, and Bridge Pose, which help strengthen the core without putting pressure on the abdomen.
Working with a certified postpartum yoga instructor or a physical therapist can be particularly helpful in ensuring you’re engaging your core muscles safely.
4. Be mindful of your pelvic floor
The pelvic floor undergoes significant strain during pregnancy and childbirth, so re-engaging these muscles is a priority in postpartum yoga.
We advise incorporating gentle pelvic floor exercises such as Kegels and Pelvic Tilts to help regain strength and prevent long-term issues like incontinence.
What’s more, yoga poses that encourage gentle pelvic floor engagement, like Cat-Cow or Bridge Pose, can help retrain these muscles while also strengthening the lower back and hips.
5. Listen to your body and take it slow
Most importantly, listen to your body and take things slow. Every postpartum journey is unique, and pushing yourself too hard can lead to setbacks or injury.
Ideally, you should start with 10-15 minutes of gentle movement a day and gradually increase the intensity and duration as your strength and stamina improve.
If you feel pain or discomfort, stop immediately and consult with your healthcare provider.
After all, yoga is a tool for healing, not a race to regain pre-pregnancy fitness.
How long should you wait before practicing more intense yoga styles?
While gentle postpartum yoga can be started relatively soon after childbirth with the approval of your doctor, it’s important to wait before jumping back into more intense yoga styles like Vinyasa or Ashtanga.
These faster-paced, strength-focused yoga practices can put a lot of strain on the body, especially if your core and pelvic floor haven’t fully recovered.
Experts generally recommend waiting at least 12 weeks before attempting more vigorous yoga practices, and even then, it’s crucial to ease in slowly.
It’s always best to work with an instructor who understands postpartum recovery to avoid injury and ensure a safe return to a more intense yoga practice.
Final thoughts: Be patient with yourself
Postpartum yoga offers incredible benefits for physical recovery, emotional health, and mental clarity, but it’s essential to approach it with patience and care.
Every postpartum journey is different, and there’s no rush to “bounce back.”
Focus on healing, reconnecting with your body, and moving at a pace that feels right for you.
With the guidance of your healthcare provider and a gentle, mindful approach, postpartum yoga can be a powerful tool in helping you recover, strengthen, and find balance after childbirth.
Let your practice be a source of peace and empowerment during this transformative time.
