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Postnatal yogagentle, after clearance

This page is general information, not medical advice. Begin only after your doctor clears you to exercise, usually around six weeks or after a C-section check, and see your doctor for any concerns about your recovery.

Postnatal yoga is not about getting your body back, and it does not fix or speed up recovery. It is a gentle, supported way to reconnect with your breath, body and wellbeing as a new mother, alongside your doctor's care. Begin only after your doctor clears you to exercise, usually around six weeks or after a C-section check. At Anand Yoga Centre we teach this gently, in small classes. We are women-first, in Kolathur.

A quick note

What does safe postnatal practice mean?

Safe postnatal yoga is slow, gentle and patient. It focuses on breath, the pelvic floor and rebuilding the core softly, never on intense exercise. It begins only after your doctor clears you to exercise, usually around six weeks after a vaginal birth or after a C-section check. We always follow your doctor's timing and adapt to how you feel.

How it helps

How gentle postnatal yoga may help

Reconnecting through breath

The early weeks with a baby are tiring. Slow, breath-led yoga and relaxation traditionally help new mothers feel calmer and more rested, which supports wellbeing in a demanding season, alongside your doctor's care.

Gentle, patient movement

After clearance, soft movement helps you reconnect with your body without strain. There is no rush and no goal to reach. We move slowly, rest often, and let your body set the pace, never the other way around.

Rebuilding the core gently

We rebuild core and pelvic-floor awareness very gently with breath and small, supported movements, avoiding intense abdominal work. This kind, gradual approach is the safest way to begin reconnecting with the centre of the body.
The practice

A gentle recovery sequencebreath, open, restore

Begin only once your doctor has cleared you. Keep everything soft and supported, avoid intense abdominal work in early recovery, and stop if you notice any belly doming or a central gap.

Breath and gentle warm-up
Cat-Cow for postnatal recovery1
Cat-Cow
Marjaryasana-Bitilasana
Beginner

A soft, flowing warm-up that gently mobilises the spine and links breath to movement, helping new mothers ease back into practice.

Breath. Inhale to arch (cow), exhale to round (cat). Keep the movement small and slow.

Take care. Begin only after your doctor clears you. Keep the range gentle and stop if the lower back or wrists feel strained.

Learn this pose →
Child's Pose for postnatal recovery2
Child's Pose
Balasana
Beginner

A restful, grounding pose that lets the back and hips soften. A calming place to rest and breathe between movements.

Breath. Breathe slowly into the back of the body and let each exhale soften.

Take care. Widen the knees for comfort, especially if the belly or chest feels tender. Rest the forehead on a cushion.

Learn this pose →
Gentle opening
Bound Angle (Butterfly) for postnatal recovery3
Bound Angle (Butterfly)
Baddha Konasana
Beginner

A gentle, restful hip opener. Soles together with the knees relaxing out is a kind way to release tight hips after pregnancy.

Breath. Breathe slowly and let each exhale soften the hips.

Take care. Never force the knees down. Sit on a folded blanket and place cushions under the thighs for support.

Learn this pose →
Supported Bridge for postnatal recovery4
Supported Bridge
Setu Bandhasana
Beginner

A gentle, supported lift that opens the front of the body and traditionally helps ease the tension new mothers carry in the back.

Breath. Breathe slowly and evenly while resting on the support.

Take care. Use a block or bolster under the hips for a restful version. Avoid any strong, unsupported lift in early recovery.

Learn this pose →
Rest and restore
Reclined Bound Angle for postnatal recovery5
Reclined Bound Angle
Supta Baddha Konasana
Beginner

A restorative resting pose that supports the spine and lets the hips and chest soften, a calming way for a tired mother to rest.

Breath. Let the breath grow slow and quiet. Rest here for a few minutes.

Take care. Support the back and thighs fully with blankets and pillows so there is no strain at all.

Learn this pose →
Legs-Up-the-Wall for postnatal recovery6
Legs-Up-the-Wall
Viparita Karani
⚠ Caution

A gentle, deeply restful pose with the legs resting up a wall. It is traditionally used to soothe tired legs and calm the mind.

Breath. Breathe slowly and rest. Stay only as long as it feels comfortable.

Take care. This is a soft, supported version, not a strong inversion. Come out slowly and skip if it feels uncomfortable.

Learn this pose →

This page is general information, not medical advice. Begin only after your doctor clears you to exercise, usually around six weeks or after a C-section check, and see your doctor for any concerns about your recovery.

Stay safe

Who should take care

  • Do not begin until your doctor clears you to exercise, usually around six weeks after a vaginal birth or after a C-section check.
  • Avoid intense abdominal work, strong twists and strong inversions in early recovery, as the core and pelvic floor need time to heal.
  • If you notice doming or a gap along the centre of the belly (abdominal separation), pause and ask your doctor or teacher before continuing.
  • Stop and rest if you feel pain, unusual bleeding, dizziness or pelvic heaviness, and speak to your doctor before practising again.
Important

When to see your doctor

Postnatal yoga may support your wellbeing, but it does not replace medical care. Please begin only after your doctor clears you to exercise, usually around six weeks or after a C-section check, and see your doctor for any concerns about your recovery.

Practise with us

Learn it gently, women-first, in Kolathur

Start with a gentle class

Our Hatha classes are slow and alignment-led, the safest way to learn these poses with Sailaja.

Women's wellness programs

See our programs for women's wellness, prenatal and more.

Simple, honest pricing

₹199 first class, ₹2,000 a month unlimited. See the pricing page.

Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.

This page is general information, not medical advice. Begin only after your doctor clears you to exercise, usually around six weeks or after a C-section check, and see your doctor for any concerns about your recovery.

Questions

Postnatal yoga: common questions

When can I start yoga after delivery?
Begin only after your doctor clears you to exercise, which is usually around six weeks after a vaginal birth, or after your C-section check, as a caesarean is major surgery and the tissues need more time to heal. Every mother recovers differently, so always follow your own doctor's timing.
Is postnatal yoga safe?
Gentle postnatal yoga is generally safe once your doctor has cleared you. It is slow and supported, focusing on breath, the pelvic floor and rebuilding the core gently. We avoid intense abdominal work and strong poses in early recovery and always adapt the practice to how you feel.
Will postnatal yoga help me lose my baby weight?
We do not promise weight loss, as recovery and body changes depend on many personal and medical factors. Postnatal yoga is about reconnecting gently with your breath and body and supporting your wellbeing, not about getting your body back. For weight questions, please speak with your doctor.
Can I do postnatal yoga after a C-section?
Yes, gently, but usually only after your C-section check and once your doctor clears you, as a caesarean is major abdominal surgery that needs more healing time. We keep the practice soft and supported and avoid abdominal strain. Always follow the timing your own doctor advises.
What poses should I avoid after having a baby?
In early recovery, avoid intense abdominal work, strong twists, deep backbends and strong inversions, as the core and pelvic floor are still healing. Stay with gentle, supported poses, and if you notice any belly doming or a central gap, pause and check with your doctor or teacher.

Reconnect gently after birth

Book a ₹199 first class and learn a soft, supported postnatal practice with Sailaja in Kolathur.

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