5 Postnatal Yoga Practices for New Moms

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Every new mom needs a dedicated self-love practice. Part of that practice can (and should!) be Postnatal Yoga. Postnatal Yoga poses can soothe your mind and restore your tired body. There are also postnatal practices that can empower you on your journey as a new mom.

You survived the nine months of pregnancy – and the seemingly never-ending labor – but as you’ve probably realized, the hard work has just begun!

Adjusting to life as a new mom, whether it’s your first time or not, can take some getting used to. Your body and mind have been through a lot and reacquainting yourself with the non-pregnant you post-baby can be a daunting and overwhelming process.

From getting your pre-baby body back, to keeping you sane and feeling balanced, incorporating a regular yoga practice post-baby can help you get back to YOU.

Practice These 5 Postnatal Yoga Poses and Practices Post-Pregnancy:


1. Alternate Nostril Breathing or Nadi Shodhana


Conscious breathwork (or Pranayama) is an essential yoga practice that can easily be incorporated into your daily routine – especially during those long nighttime feeding sessions.

Alternate Nostril Breathing or Nadi Shodhana is a great practice to help calm an overactive mind. It helps restore balance to the body, focus the mind, and cultivate internal awareness. As a new mom, your mind is often racing. Mindful breathing can help calm your mind and center your awareness.

2. Mountain Pose or Tadasana

Mountain Pose

Mountain Pose (or Tadasana) can help you feel grounded. New moms tend to rush around looking after their babies, often neglecting themselves in the process. Tadasana is a grounding pose, so it’ll help you keep your connection to the earth – and to yourself.

Tadasana also helps with posture, especially when juggling a baby on one hip and our busy lives on the other! This calming pose will help you remember that challenges are temporary and that you can handle anything life throws your way.

3. Cow Face Pose or Gomukhasana


Cow Face Pose (or Gomukhasana) is a must for new moms. This pose helps relieve tension in the shoulders and neck. Whether you are breastfeeding non-stop, or using a baby carrier, your shoulders and neck are the first places to suffer.

4. Legs Up the Wall Pose or Viparita Karani

Legs up on the Wall

You probably thought you had prepared yourself for the tiredness that comes with being a new parent. But nothing can truly prepare you for the exhaustion of compounded nights with barely any sleep. To boost your energy and decrease your stress, practice Legs Up the Wall Pose.

Suggested Read: 10 Reasons to Practice Inversions Everyday

This yoga pose is practiced lying down (yay!). It reverses the blood flow from your extremities to relieve tired legs and swollen ankles – and as a gentle inversion, is a popular stress relieving pose.


5. Pelvic Tilts and Kegels

The pelvic floor is one of the first parts of the body that you can start to gently exercise after giving birth. Pelvic tilts build strength in the pelvic region and abdominals.

You can include some gentle Kegel exercises at the same time to further strengthen the pelvic floor. Start by lying on your back, and then moving with your breath, slowly tilt your belly button towards your spine and then tilt your pelvis away.

Postnatal Yoga: The Takeaway

Becoming a new mother is a beautiful thing! And sometimes the best thing you can do as a new mom is to focus on you. Your baby needs you to be on your A-game, but let’s be real – sometimes being a new mom can be super challenging.

When those difficult times come, turn to yoga. Breathe your way through the challenge, stand tall, and know that you are in the flow. There is so much to celebrate during this exciting time in your life. You are a mother now!

Looking for yoga poses you can practice with your baby in tow? Try these 5 Stress-Relieving Yoga Poses You Can Do with Your Newborn.

Try This Online Yoga Class to Restore Your Pelvic Floor On YA Classes

Pelvic Floor Restore
With Tabor Bonde
30-Minute Class | All Levels


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Prenatal Yoga: 6 Pose Modifications for Pregnancy
Due to the uniqueness of our bodies, there is no one-size-fits-all prenatal yoga practice. Below are six yoga poses and modifications that are beneficial and safe for moms-to-be:
Read »

Having swapped city life for rural living in northern Spain, Tara is first time mama, a seasoned yoga aficionado, and is passionate about yoga, women's wellness, and holistic living. She is a firm believer in self-care, incorporating yoga and essential oils into her daily routine. Connect with her on Instagram @yogimamalove or join her women's group on FB @yogimamalove.


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