Postpartum Yoga Flow to Relieve Tension and Restore Balance

In this workout, Casey Backus, a physical therapist and yoga instructor, will guide you through a rhythmic yoga flow to help reintegrate movement, find breath rhythm, and reconnect with your body.

This yoga flow includes:

1. Tabletop Position Cat-Cow and Rhythmic Breathing: Casey guides us through gentle movements, synchronizing breath with action—inhale to let the belly dip and exhale to round the spine. Next, we add an asymmetrical component, promoting rotation and helping us understand our body’s unique sensations. As Casey notes, each side may feel different—some days we may be stronger, while other days we might feel more restricted. This acknowledgment is key to self-awareness during recovery.
2. Downward Facing Dog and Forward Fold: Casey encourages us to embrace fluidity rather than striving for perfection. This is a common theme throughout the practice: movement is not about achieving a perfect pose but rather about exploring how our bodies feel. 
3. Plank and Cobra Pose: Casey moves us from a plank into a baby cobra pose, encouraging our shoulders, upper back, and chest to find release from baby holding and feedings.
4. Child’s Pose and Side Stretches: We give our sides and back a beautiful stretch with child’s pose and the addition of a big side-body stretch.
5. Lunges and Twists: A vital component of this flow is breathwork. As Casey leads us through warrior poses, we focus on grounding ourselves while reaching for the sky. The emphasis on breath helps activate the parasympathetic nervous system, promoting relaxation and healing—an essential aspect for new mothers.
6. Wide Leg Forward Fold and Side Lunges: We find a connection between our breath and pelvic floor, allowing our thighs to relax and our heads to hang heavy.
7. Pigeon Pose Variations: These poses allow us to breathe into areas that may feel tight or tense, reinforcing the connection between physical and emotional well-being. Casey encourages mindfulness and checking in with how our bodies feel, taking modifications as needed.
8. Shavasana: As we move toward the end of our practice, we settle into Corpse Pose. This pose is about complete surrender, allowing us to integrate all the movements and sensations we’ve experienced. Casey encourages the use of props to maximize comfort and relaxation.