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Written by

Gina Conley, MS

Early Postpartum Yoga Flow

  • Fitness, Postnatal, Postpartum

Welcome to the MamasteFit Blog! Today, we’re diving into an early postpartum yoga flow designed to help you gently reconnect with your body and find comfort in the days and weeks following childbirth. Whether you’ve just welcomed a new baby or are several months postpartum, this flow offers a soothing way to ease into movement and foster healing.

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What to Expect from This Flow

In this gentle postpartum yoga flow, we focus on reconnecting with your core and pelvic floor, easing tension, and promoting overall well-being. This flow is suitable for the early postpartum weeks but can also benefit those further along in their recovery.

Here’s a Brief Overview of the Flow You Can Try at Home:

1. Breath Awareness and Centering

Start by finding a comfortable seated position. Close your eyes or lower your gaze, and begin to focus on your breath. Inhale deeply through your nose, allowing your ribs to expand, and then exhale slowly. Perform a few rounds of this breathwork, aiming for a steady and relaxed rhythm. This practice helps to center yourself and reconnect with your body.

2. Gentle Movements on Hands and Knees

Transition to a hands-and-knees position, ensuring your wrists are aligned under your shoulders and your knees under your hips. Begin to move intuitively—shifting your weight from side to side, making circular movements with your ribcage, and allowing your head to hang heavy. This stage helps to release any stiffness and promotes a sense of fluidity in your movements.

3. Child’s Pose

From the hands-and-knees position, widen your knees and bring your big toes to touch. Sit back onto your heels and extend your arms forward into Child’s Pose. If your head doesn’t comfortably reach the floor, use a pillow or blanket for support. Breathe deeply here, allowing your body to soften and your mind to settle.

4. Downward Facing Dog

Move into Downward Facing Dog by walking your hands forward and lifting your hips up and back. Let your head hang heavy, and if it feels right, pedal out your feet to stretch your legs. This pose helps to elongate the spine and release tension in the back and legs.

5. Cat-Cow Stretch

Transition back to a hands-and-knees position and move through Cat-Cow stretches. Inhale as you drop your belly and lift your head and tailbone (Cow Pose), then exhale as you round your spine and tuck your chin to your chest (Cat Pose). This sequence gently warms up your spine and helps to relieve any back discomfort.

6. Side-Body Stretch

Place a block or book under one knee and lower the corresponding elbow to the ground. This position creates space in the low back and pelvis. Take a few breaths here, and then switch sides. This stretch can be particularly beneficial for addressing asymmetries and easing tension.

7. Ragdoll Pose

Come to a standing position with your feet hip-width apart and fold forward into a Ragdoll pose. Let your arms hang heavy and gently sway from side to side if it feels good. This pose helps to release tension in the back and neck.

8. Closing and Reconnection

Finish the flow by standing tall with one hand on your heart and the other on your belly. Take a few moments to reconnect with your body, feeling the support of the ground beneath you and the lengthening through your spine. Acknowledge the journey you’ve been on and honor your body’s strength and resilience.

Kaitlin
Prenatal Fitness and Childbirth Ed Client
Went into spontaneous labor at 38 wks with baby #1 last night (born this morning) and was able to push through a very fast and intense labor (8 hrs active, 4 hrs of contractions with basically NO BREAK in between that got me from 1cm dilated to fully 😵‍💫) unmedicated! Pushed for an hr! I thank you both, your prenatal fitness program, and prepping pelvic floor fit birth for how much I rocked this delivery. THANK YOU!!!
Ronna
Prenatal Fitness and Childbirth Ed Client
I just wanted to leave a review for you, I took your prenatal bundle with the birth course, fitness app, and pelvic floor prep. I can't say enough good things about it, my only regret was not enrolling sooner! After having some nagging SI and pelvic pain, at 22 weeks I enrolled in your program and started the workouts on the app. After a few weeks,my pain was minimal except for the days I missed a workout or getting in movement. The birth course was very informative and I felt confident and excited about giving birth. While I did need to be induced at 39 weeks, I felt confident and understood my options. I had a great and speedy delivery with just a minor tear. I attribute this to the strategic movements I learned in the course throughout my labor and breathing during pushing, along with wonderful hospital staff. We were blessed with a healthy baby girl Ellie Jo. I look forward to using the fitness program again in the future and other courses you have! Thank you for all the time you put into creating such thorough content!
Lauren
Prenatal Fitness and Childbirth Ed Client
For what it's worth, I'm a PT myself (not a pelvic floor specialist), but am going to a PFPT. I also took a CEU course for my license and my own learning on pelvic floor health in pregnancy. With that background, I am utterly impressed with the content of your course so far. I was wondering if it'd be repetitive at all from the CEUs I recently took, but it hasn't been. It's so informative, thorough, and covers way more topics than I ever expected. Thank you!!

Additional Resources

If you’re looking for more structured postpartum support, check out our Postpartum Yoga Program. Casey Backus, a physical therapist and yoga instructor, guides you through various yoga flows tailored for the postpartum period.

For those interested in combining yoga with strength training, we also offer Postpartum Return to Fitness Programs. These programs cater to different fitness goals, including general fitness, C-section recovery, running, and Olympic weightlifting. By bundling our yoga and fitness programs, you can save even more and use the code YOUTUBE10 for an additional 10% off.

Train With Us!

If you want more daily workouts to support your postpartum healing journey, join our online postpartum fitness programs!  

MamasteFit is unique in that we are one of the ONLY prenatal/postnatal training facility in the United States.  We develop our workout programs from our experience of working with in-person pre/postnatal fitness clients and work closely with physical therapists to refine our programming.  In addition, we are birth workers, so we combine our experience as perinatal fitness trainers and birth professionals to ensure that our programs actually support your birth preparation and recovery!

Our postpartum fitness programs are offered in several formats:

  • 16-Week Postpartum Strength Program in the Teambuildr App:
    • This program is a self-paced workout with shorter demo videos.  This is ideal if you like to workout in a gym setting and prefer a traditional workout delivery format.
    • This program has a full and mini version, depending on how much time you have to dedicate to workouts!
  • Postpartum On-Demand Fitness Program:
    • If you prefer to follow a video as you workout at the same time, this workout program will be the best option! 
  • C-Section Recovery Program:
    • Enhance your healing post-cesarean birth with our c-section-specific workout program. Reconnect with your core and feel stronger than before!
    • Our c-section recovery program includes our c-section scar mobilization course and c-section specific fitness programming.
  • Postpartum Yoga Classes:
    • Support your strength training with postnatal yoga classes with our experienced yoga instructor, Casey Backus.
    • These classes are designed to be safe to complete in the first few months postpartum but can support you throughout your motherhood journey with mobility and myofascial release.

Embrace Your Postpartum Journey

The early postpartum period is a time of profound change and adjustment. Gentle movements, like those in the yoga flow we discussed, can play a crucial role in helping you reconnect with your body, ease discomfort, and set a foundation for further physical activity.

Remember, every postpartum journey is unique, and it’s important to listen to your body and progress at your own pace. Celebrate the small victories and be kind to yourself as you navigate this new chapter of motherhood.

Thank you for joining us on this healing journey. We hope this flow brings you comfort and supports your postpartum recovery. For more yoga practices and fitness programs, visit our website and explore the resources we have to offer.

Namaste, from our hearts to yours.