Postpartum Yoga: Reconnecting With Your Body After Birth

The postpartum period is a beautiful, but often challenging, stage of life. Between sleepless nights, adjusting to new routines, and caring for your newborn, it’s easy to feel disconnected from your own body and energy. This is where postpartum yoga can offer gentle support.

Benefits of Postpartum Yoga

Yoga after childbirth can be a powerful way to nurture both body and mind. Practicing even simple movements and breathwork can:

• Improve mood and energy levels

• Support physical recovery

• Help you slowly reconnect with your body

• Provide stress relief and a sense of calm

Research has shown that postpartum yoga can also alleviate symptoms of postpartum depression, helping mothers feel more grounded and supported during this tender stage (Munns et al., 2024).

The Importance of Breathing

Breath is the heart of yoga, and it becomes especially important in postpartum practice. Unlike other forms of exercise, yoga connects each posture with an inhale or an exhale.

When practiced mindfully, deep breathing does more than just calm the mind—it also brings fresh oxygen to the body, improves circulation, and energizes your system.

Here are the basics of yoga breathing you can try right now:

• Inhale through your nose. Allow the breath to fill your belly, then expand your ribs, and finally your upper chest. Feel the breath gently puff out the front of your body.

• Exhale through your nose. Draw your belly button in toward your spine as you release the air slowly and completely.

This simple breathing practice can be done anytime, even while holding your baby or sitting quietly. Over time, it can help you feel more centered and present.

Moving Forward with Gentle Practice

When you’re ready, you can begin incorporating gentle yoga poses into your daily routine, always with your doctor’s clearance first. Focus on slow, mindful movements that honor your recovery and listen to your body.

Even a few minutes of mindful breath and gentle stretches can create space for healing, balance, and self-care.

Reference

Munns, L., Spark, N., Crossland, A., & Preston, C. (2024). The effects of yoga-based interventions on postnatal mental health and well-being: A systematic review. Frontiers in Psychiatry, 10(3), e25455. https://doi.org/10.3389/fpsyt.2024.125455