Postpartum exercises

Motherhood — such a powerful and overwhelmingly special experience.After nine months, little bundle of joy has finally arrived and changed your life completely.

You’re probably totally exhausted and recovering from the marathon of labor, not to mention waking every two hours with a hungry newborn. Once you have the ok from your doctor, and you have someone to take bub for an hour or two, definitely give some post-partum yoga a go.

Why do you need to do?

It’ll help loosen tight muscles, release tension, calm nerves, and calibrate and rebuild pelvic floor and abdominal muscles that have been tried and tested over nine months of supporting a heavy baby.

It is very common to struggle for a while after birth with running, laughing, sneezing, or jumping. Try not to be hard on yourself. The muscles will rebuild — they’ve worked hard, so give it time. Try not to judge, and just remember this too shall pass.

Simple yogas for postpartum:

kegels exercise:

Kegel exercise are highly recommended during the postpartum period to promote the healing of perineal tissues, increase the strength of the pelvic floor muscles, help these muscles return to a healthy state, and increase urinary control and it’s great for your sex life too.

To do Kegels, imagine you are trying to stop the flow of urine or trying not to pass gas. When you do this, you are contracting the muscles of the pelvic floor and are practicing Kegel exercises. While doing Kegel exercises, try not to move your leg, buttock, or abdominal muscles. In fact, no one should be able to tell that you are doing Kegel exercises. You can do them anywhere!

Try to do it five times. Then as you progress, increase your sets.


Many new mom complain about sore shoulders and neck from constantly looking down at their gorgeous baby while feeding (bottle or breast), or from carrying bubs around all the time.This pose will get rid of it.

Keep the legs stretched apart such that right knee is bent forward and left leg stretched backward. Clasp both hands and raise above the head. Slowly stretch the back.


Keep it for 5 seconds and change to next side. Start with 3 sets and gradually increase.


It rebuilds strength in the spine, bum, and hamstrings, while stretching through the upper chest, back and belly. It also stimulates the digestive system and abdominal organs.

It is done in prone position, both hands and legs taken off the floor. Keep in position for 3-5 breaths and repeat 3 sets gradually increasing in weeks.


Anxiety is very common after birth. Sleepless night can aggrevate the mental stress.Bridge is a fantastic antidote to anxiety.

In supine position, knees are bent and lift the hip off the floor for 3 breaths. Repeat it 3 sets and gradually increase.

Every mama needs some time to herself, so try out these poses (or pop to your local studio) to help you physically recover, but also mentally deal with the pressures and pleasures of new motherhood.

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