Postpartum
The postnatal yoga benefits, poses and pointers all new mamas should know
Katie Brown, senior yoga instructor, in partnership with Thrive Journey | 18 Aug 2024
The postpartum experience is unique to each and every mum. It can feel blissful, hazy, achy, and, often, really overwhelming, especially after baby number one. So, if that’s you right now, postpartum yoga – also referred to as postnatal yoga – might not be on your radar at all.
Postnatal yoga benefits – there are so many
One of the best things we can do for ourselves as new mums, the benefits of postnatal yoga are wide-ranging.
Not only has it been found to be hugely restorative for us physically, but it can also help boost energy levels (essential when we’re tackling night feeds), promote emotional wellbeing, and create a soft space to nurture our mental health as we navigate this crucial period.
To dig deeper, we’ve partnered with Katie Brown, Senior Yoga Instructor and relaxation expert with Thrive Journey, the online fertility wellness program that’s just launched brand new prenatal and postnatal yoga classes that you can follow along live from home.
Tapping into Katie’s expertise, from timings and c-section recovery, postpartum depression support, safe poses and mini Q&A – let’s get into it.
What are the main benefits of postnatal yoga?
There are so many reasons to roll out your mat. Here are six of the main ones!
- Ease muscle tension – New mums spend on average eight hours a day feeding and rocking their baby, so you can imagine how tight this will make your neck and shoulders. Postnatal yoga focuses on gentle releases and stretches to ease tension in your neck and shoulders and throughout your entire body.
- Tone pelvic floor – Yoga also helps tone muscles which may have been stretched or weakened during pregnancy and birth, which reduces your risk of incontinence and leakage.
- Strengthen core – Yoga tones your abdominal muscles in a way which helps to create stability and strength from the inside out. By focusing on the transverse abdominus, a key internal muscle, you help to support your back, ease tension as well as provide more stability for your internal organs.
- Improve posture – The asanas or yoga poses encourage good posture, which in turn helps ease fatigue, and tension and also promotes a more positive mood.
- Boost energy – Postnatal yoga includes breathing practices and relaxations which encourage quality sleep and deep rest. This can ease fatigue and improve your mood.
- Improve mental health – Becoming a mum, especially for the first time, and if you’ve already been on an IVF journey, is a huge adjustment. The calming breathing practices, guided relaxations and connection to yourself, your baby and those around you help to increase mental wellbeing and foster a sense of feeling grounded and balanced.
Postnatal yoga for back pain
Postnatal yoga works to minimise back pain by enhancing your posture and correcting postural imbalances.
Your core has a particularly important role here. After having a baby, you might experience weakened core muscles, meaning there is less support for your spine and a greater risk of back pain. Strengthening your core can help ease these aches and pains.
Gentle movement and specific poses help to strengthen your back muscles which support the spine and release tightness in the hamstrings, hips and pelvis can also help reduce postpartum back pain.
Yoga for postpartum belly support
During pregnancy, diastasis recti, also known as abdominal separation, may occur. This condition involves the stretching and separation of the tissues between the rectus abdominis muscles. These muscles are already separate (connected by a thin band of tissue called the linea alba) but can separate further as baby grows.
In around 30% to 60% of cases, diastasis recti persists up to 6 weeks postpartum, and sometimes even longer if left unaddressed. This can be treated though, with support from postnatal yoga, along with input from a qualified health practitioner or physiotherapist.
A common mistake is to go straight to crunches or sit-ups which target the rectus abdominis. However, postnatal yoga for postpartum belly support includes specific movements and practices that help heal this and strengthen the core muscles safely and gradually – something Thrive’s team of expert teachers will give you guidance on.
Yoga for postpartum depression
Yoga is incredibly soothing for the mind and soul. It activates your parasympathetic nervous system to initiate a relaxation response, and has been shown to boost mental health while potentially easing postpartum depression.
A study on pregnant women practising yoga found that it helped to regulate the HPA axis which plays a role in how we respond to stress, and further research has associated postnatal yoga specifically with decreased symptoms of depression and an increase in psychological wellbeing and quality of life.
Postnatal yoga is also credited with promoting baby bonding as well as improving a mother’s sense of confidence, further helping to reduce the risk of postpartum depression and anxiety.
So, how soon can you do yoga after giving birth?
Generally, you can start yoga about six weeks after giving birth vaginally, and after about 10 – 12 weeks following a c-section birth.
You must make sure you’ve attended your six-week postnatal health check and had medical clearance from your health practitioner before beginning yoga.
Guided relaxations and soothing breathing practices are always encouraged in the interim, though!
What should we know about starting postnatal yoga after c-section?
As I’ve mentioned, make sure you wait the recommended time and get medical clearance from your doctor before you begin postnatal yoga after a c-section.
Start with gentle stretches and pelvic floor exercises and avoid strenuous abdominal exercises – instead, focus on poses which help to engage the deep core muscles without strain. The Thrive postnatal yoga program is designed to walk you through the key poses and practices for this.
And, most importantly – continue to listen to your body, and progress slowly and gradually.
What are some safe postpartum yoga poses?
Once you have had clearance from your health practitioner to begin, these safe postpartum yoga poses can help you get started.
1. Cat pose
How to: Come on to a table-top position with your knees under your hips and wrists under your shoulders – fingers spread wide.
As you inhale, lift your tailbone and move each vertebra in turn as you look along the ground and then up towards the sky arching your back. Then exhale as you tuck your tailbone under, drawing up your navel towards your spine, engaging your core and lifting up your pelvic floor – move each vertebra slowly as you round your back and tuck your chin towards your chest.
Repeat at least five more times – coordinating the movement with the breath.
Why: This pose helps to release tension in the neck, shoulders and spine, tones the abdomen and pelvic floor muscles and calms the nervous system.
2. Legs up the wall
How: Sit side on to a clear wall and then rest your legs against the wall, about hip distance apart – so your body is in an L-shape. You can move your hips a little further from the wall if this feels too tight for your hamstrings.
Rest your arms out to the side with your palms facing up or take your hands and arms into a T-shape, with the elbows in line with the shoulders.
Spend a few minutes taking long, slow breaths and have a sense of your body sinking into the support of the earth. You may like to cover yourself with a blanket. To come out, bend your knees and roll carefully to the side, easing up to a seated position.
Why: This deeply restorative yoga pose helps you to feel grounded and calm. It relieves tired legs, reduces swelling and puffiness in the ankles, boosts circulation, eases lower back tension and promotes deep relaxation by calming the nervous system.
3. Child’s pose
How to: Begin on your hands and knees, then place your big toes together and walk your hands forward, resting your forehead lightly on the ground. If more comfortable you can keep your knees together and rest your forehead on to the backs of your hands. Spend a few minutes here, taking long, slow breaths.
When you are ready, slowly walk your hands back towards your body and gently lift up into a comfortable seated position.
Why: This pose is deeply restful and helps to stretch the back, hips and thighs while calming the mind.
Are there any postnatal yoga poses to avoid?
Generally, it’s best to take a break from any movements which can put unnecessary strain on your body following birth.
Examples of postnatal yoga poses to avoid are:
- wheel pose
- downward dog
- plank pose
- revolved triangle
- bow pose
- boat pose
- camel pose
These include strong backbends, hip openers, twists, intense core work and inversions where your head is below your hips.
Finally, any top tips for easing into postnatal yoga?
Move slowly, mindfully and gently, listening to your body rather than your mind. This is a time when you need to nurture your body and energy levels rather than rush into regaining your pre-pregnancy shape, for example.
It can also be helpful to reduce expectations. Your post-natal or mums and bubs yoga class isn’t going to be like your general yoga class, especially if you are attending with your baby.
Also, know that simply showing up will benefit you. Take your time to heal and enjoy connecting with yourself, and the other mums in the class. Even if you manage 10 minutes – that’s still better than not doing yoga!
Want to get started? Book your spot on one of Thrive’s online postnatal yoga classes. Guided by experienced instructors, you’ll discover a soft space with safe poses and practices tailored to your stage, that also puts the healing and wellbeing of you and your baby front and centre.
