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Yoga After Giving Birth Helpful Tips and Poses

Baby and Mom Doing Yoga

Yoga After Giving Birth Helpful Tips and Poses- Are you looking forward to continuing your yoga regime with some post-natal yoga, here are some things to consider.

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Yoga After Giving Birth

When can I start doing yoga after birth? You’ve done some modified yoga during your pregnancy and now the baby’s here. Great!

You can get back to your regular yoga routine! Hold your yoga mat, yogi. There are some things you should think about first.

  • Your Body isn’t Back to Normal Yet
  • Watch Out For Diastasis Recti
  • Some Yoga Moves to be Cautious Of
  • Beneficial Post-Natal Yoga Poses

Your Body Isn’t Back to Normal Yet

Yoga After Giving Birth Helpful Tips and Poses

How soon after giving birth can I do yoga? You may have done yoga all through your pregnancy and if you could practice with a whole new person inside of you, practicing now should be a breeze, right?

Not necessarily. After giving birth, you may have strained some muscles or torn them. Plus, your entire abdomen, uterus, and all related systems got an incredible workout.

When Can You Start Yoga Postpartum? Usually, a doctor will recommend waiting for about 6 weeks before getting back into a program of exercise.

Miss Brittnie King a Community Yoga Instructor and the proud mama of a beautiful little girl said “Because I did yoga through my entire pregnancy, yoga was not hard to get back into and made labor easier.”

Can I Do Yoga After A Cesarean Delivery? If you had a cesarean, they may want you to wait for as long as 12 to 16 weeks.

It’s always good to ask your doctor about starting or resuming any exercise program after the baby has arrived.

Even though yoga is one of the gentlest workouts you’ll find, it can still be a problem.

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After Giving Birth Yoga Benefits

Practicing Yoga has many benefits overall, but with the baby here there are some things that are beneficial for moms who practice Yoga.

  • Reduce Stress
  • Lowers Back Pain
  • Improve Your Body Posture
  • Release Body Tension

A new mom has many things to worry about and these Yoga benefits may help her along.  Read more about them below.

Reduce Stress

When the arrives mom’s stress level may be very high, even though it is a very joyful event.

Yoga will help to bring a positive look and lets you concentrate on your own health and the needs of your body.

On the other hand, something to consider is that Postpartum depression can’t be solved with Yoga alone though… But it does help.

Lowers Back Pain

After births and thru out the pregnancy mom’s lower back pain is something that is very much a common problem and Yoga can help to make your back feel better.

Due to your pregnancy your abs, back and pelvis have gone thru a lot in a short time.

Back pain-relieving yoga poses will stretch your core muscles, open up the back, and loosen up your aching body muscles.

Improve Your Body Posture

Being hunched frequently do to every day to day activities will cause you to have bad posture.

In addition to this with the little bundle of joy afoot, you are lifting a baby often, and your posture may suffer even more from it.

Using Yoga will increase your shoulders and upper and lower back strength making it a good way to improve the posture of your body.

Release Body Tension

Practicing Yoga will help Moms lower the tension in their bodies and would help a new mom to feel even more relaxed.

Watch out for Diastasis Recti!

What is Diastasis Recti? According to Wikipedia “Diastasis recti, or rectus abdominis diastasis, is defined as a gap of about 2.7 cm or greater between the two sides of the rectus abdominis muscle. The distance between the right and left rectus abdominis muscles is created by the stretching of the linea alba, a connective collagen sheath created by the aponeurosis insertions of the transverse abdominis, internal oblique, and external oblique.”

One of the main things that you want to watch out for is Diastasis Recti or the separation of the inner abdominal muscles from each other. It’s also known as abdominal separation.

These are the muscles coming down your abdomen on either side of your naval and are sometimes known as your “six-packs”.

Is yoga safe postpartum? Make sure that your doctor checks for this and that it is safe to go back to practicing yoga, as, although yoga can help strengthen your abdominal muscles and your pelvic wall and floor, certain postures can also make abdominal separation worse.

You also want to check for bleeding. If there is any present or begins after you exercise then you should stop and have it checked if necessary.

Some Yoga Moves to Be Cautious Of

What Yoga Moves To be Cautious After Giving Birth? You modified your yoga routine while you were pregnant. In the same way, you’ll need to modify your postnatal yoga sessions to adapt to your body needs.

Remember, there is still a relaxin hormone in your system, so you may not feel it if you overstretch.

Basically, you’ll have to handle your abdomen with kid gloves for a while.

You’ll want to avoid crunches or twists. Also, twists like in the revolved triangle pose.

Can I Do Yoga After Having A Baby? Yoga after giving birth even though the baby is no longer in residence, the abdominal muscles aren’t quite strong enough to handle these moves yet.

Bending your back far backward as in an upward bow is also to be avoided, for the same reason.

When you were pregnant, you’ll want to stay away from any pose, like the plank pose, where your belly is hanging down.

Of course, use gentle stretches so that you don’t accidentally pull anything.

A good idea is to wait for all abdominal exercises until a doctor says it’s safe.

Yoga After Giving Birth Poses

What exercises can I do postpartum? When the baby is here and you have a minute or two, you can try some of these simple yoga pose to help you get back to your old self.

  • Balasana: Child’s Pose
  • Viparita Karani: Legs Up the Wall
  • Tadasana: Mountain Pose
  • Cow Face Pose

Check out our post Yoga Poses Demonstrated With a Personal Touch

Balasana: Child’s Pose

The Childs Poses is a great pose for postpartum yoga moms because it resets your nervous system and opens up your hips.

To begin the Childs pose sit on your knees, it is advised to use a Yoga Mat or a blanket for comfort.  You have the option of keeping your knees together or wider apart as it’s comfortable

The wider your knees are apart, the deeper the stretch is.

Do not push yourself too much when you first start.  If it becomes uncomfortable, the stretch is too much, back up a bit.

Place your feet together while your bottom is touching your heels.

Then very slowly place your forehead on the ground while stretching your arms past your head.

Optionally, placing a pillow below your torse will make it a more relaxed pose.

Maintain your hands up or bring them next to your sides to release the tension on your shoulders and upper body.

The Child’s Pose is a good standby that you can incorporate after giving birth to your yoga practice.

Viparita Karani: Legs Up the Wall

Better knows as Legs up The Wall Yoga Pose works great for postpartum recovery since it has been known to relieve swelling of the ankles, legs, and feet.

Known to help with sleep deprivation, anxiety, depression blood pressures, headaches, migraines, and many other things.

10 minutes in this pose will restore energy to your body and allows you to make it thru out your day.

To do this pose roll on your back and place your feet and legs on the wall.  One of the easiest Yoga poses ever.

Optionally, you can use a strap or a towel to keep your feet together. This allows you to bend your knees to your comfort.  Or you can place a pillow under your hips for a variation of shoulder stand.

Legs Up the Wall will help when you’re tired and you can snuggle baby while you do it.

Tadasana: Mountain Pose

Mountain Pose or as Yoga practitioners know it Tadasana has been known to make you feel grounded.

After giving birth yoga moms are very busy taking care of the little bundles of joy.

Tadasana will help mom to ground herself, her spirit, and her connection with the world.

Moms’ posture can also be helped by using this yoga pose.  Especially if she is in the habit of carrying the baby from hip to hip.

This very calming pose will calm your mind and remind you that life challenges are something that you can handle.

Cow Face Pose

The Cow Face Pose will help your shoulders and neck after lifting the baby so often.

This pose is amazing for stretching the neck, shoulders, and hips.

A common complaint after giving birth is that your body starts hunching over and this pose will help greatly in this regard.

To do this pose cross one leg over the other, reach one arm behind you from the top of your shoulder and your other arm from below.

Your arms will meet behind your back for an amazing stretch.  Rotate arms and you can get a good stretch on both sides.

There are more Yoga poses for moms to do after giving birth. These are just the simplest and easiest we have found.

Some people recommend the Standing Forward Bend and the Bridge pose as well. One bends the abdomen and the other the back.

If you decide to do either of these, try not to bend too far, either way. If you feel uncomfortable or have any pain, stop doing them, and try another pose.

Don’t forget to breathe. The Alternate Nostril breathing exercise will help you to focus and get back to your center when you feel like you’re being pulled too many ways.

Check Out Our Book – Yoga Night A Self-Help Fiction Novel

Yoga Night A Fiction Self Help Novel Small

Yoga Night A Fiction Self-Help Novel by Margie Sue Brogdon.

Strangers get together to try Yoga and end up helping each other along the way. Get Your Copy!

This book was custom-made for us by Leo Garcia Books.

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We Hope You Like This Post About Yoga After Giving Birth

Yoga After Giving Birth Helpful Tips and Poses


You can do Yoga After Giving Birth, just not quite as vigorously as you may have thought.

You may be able to find a post-natal yoga class that will give you the benefit of a qualified teacher to help you ease back into your practice and avoid complications.

As you get stronger and your muscles begin to go back to normal, you can incorporate more of your favorites back into your routine, and eventually, you’ll be back into your regular practice. Namaste!

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