--- title: "Postnatal Recovery Yoga: Regain Strength & Heal Your Core Safely - mytribe" description: "Start your Postnatal Recovery Yoga journey. Our online program is designed for new mother fitness, focusing on core and pelvic floor rehab and diastasis recti. Feel stronger and more confident in your body. Find a class with Aparna on Tribe!" canonical: https://mytribe.in/aparnaajayan/postnatal-recovery-yoga last_updated: 2025-09-06 --- # Postnatal Recovery Yoga By [Aparna Ajayan](https://mytribe.in/aparnaajayan) · I guide new mothers through gentle postnatal yoga focused on core and pelvic floor recovery, with flexible online sessions and support for diastasis recti. ## Locations Live online classes via Zoom Also available online. ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### 5-Week Core & Pelvic Rehab Batch A 25-session daily program (Mon-Fri) targeting Diastasis Recti and pelvic floor recovery with recording access. Typically ₹5,500-7,000 per batch (5 weeks) (estimate) #### Logistics * Duration: 5 Weeks (Monday to Friday) * Volume: 25 Live Interactive Zoom Classes * Duration: 40 to 45 minutes per session * Timings: Fixed morning or evening slots #### Medical Yoga Curriculum * Diastasis Recti: Breathing and gap closure protocols * Pelvic Floor: Rehab beyond basic kegels * Recovery: Specific modifications for C-Section and vaginal birth * Pain Relief: Sequences for nursing neck and back pain #### Support System * Backup: Recordings provided for missed classes * Community: Access to peer support group * Environment: Baby-friendly setup where nursing or soothing is expected * Feedback: Real-time form correction via video feed ### 6-Week Extended Deep Healing Program Includes 30 live sessions with an additional week focused on stamina building and transition to intermediate flows. Typically ₹6,500-8,000 per batch (6 weeks) (estimate) #### Extended Logistics * Duration: 6 Weeks (Monday to Friday) * Volume: 30 Live Interactive Zoom Classes * Duration: 30 to 45 minutes per session #### Advanced Progression * Weeks 1-4: Standard rehab foundation * Weeks 5-6: Transition to dynamic flows and Surya Namaskar intro * Mobility: Deep stretches for hips and hamstrings * Core: Advanced engagement techniques #### Concierge Features * Assessment: Option to send posture photos for instructor review * Access: Full recording access for the 6-week duration * Support: Peer accountability group for discussions * Requirements: Standard anti-skid yoga mat and clear floor space ## About Postnatal Recovery Yoga I designed this course because I remember how lost I felt after having my baby. This isn’t just about bouncing back or fitting into old clothes. It's more like having a buddy who understands what your body and mind are going through. My approach is gentle, slow, and honestly, sometimes we just need to sit and breathe together. ### What to Expect - Gentle yoga for new mothers, focused on healing rather than hustling. - Main work is on deep core and pelvic floor strengthening after birth, with simple moves that help your body recover. - I've built in support for diastasis recti healing, using safe postpartum exercise routines that won’t make anything worse. - We move at a pace that fits real life with a newborn. If your little one’s screaming, don’t stress - every session is recorded so you can catch up anytime. - Classes are in small groups on Zoom, so you still get personal attention (and a bit of a nudge if you need it). ### Extra Stuff You Should Know - You need your doctor’s green signal before starting - no shortcuts here. - For natural birth, at least 6 weeks out. For C-section, minimum 8 weeks. - The goal isn’t just physical recovery. It’s helping you feel sane, confident, and a bit more like yourself again, no matter how messy life gets. I want you to end this course believing in your body, without pressure or guilt. Just honest, slow progress, with someone who gets it. ## Highlights Browse through Aparna Ajayan's best work. ### [Featured](https://mytribe.in/aparnaajayan/postnatal-recovery-yoga/featured) - [Video: This is Richa’s story, and it’s one that’s very close to my heart. She shares her journey of healing after an emergency C-section, from feeling apprehensive about simple movements to regaining her strength and confidence. Hearing her talk about how the pain improved and how she can now bend and lift without fear is why I do this. It’s a powerful reminder that your body is resilient and recovery is possible, one gentle step at a time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/64cbd967-4446-4cd6-8c16-8aa2ea238d91) - [Video: Here is a little peek into my 6-week Postnatal Yoga Program. You can see how we progress together, starting with gentle movements and slowly building up strength and stamina. The classes focus on rehabilitating your core and pelvic floor muscles and helping with diastasis recti. It’s amazing to watch everyone’s journey in our online Zoom sessions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c2de5428-b1b6-4846-8ff1-d6c0eaeb4586) - [Video: I often get asked, "How can I possibly find time for yoga with a baby?" Here’s your answer. This is a gentle 10-minute flow you can do with your little one right beside you. It’s not about a perfect, uninterrupted hour. It’s about finding small moments to energize and reset, like this simple downward dog or seated forward fold to release tension in your back and hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3439b07e-f0a5-407f-b103-549ecbde193d) - ![I was so touched to receive this feedback from Swati. My goal is always to be a patient and approachable guide for you. Postpartum recovery isn't just about the physical exercises; it's about feeling supported and connected with yourself again, especially when your mama routines feel erratic.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/65eb4be6-d582-40ac-9731-40867abbbb38) - [Video: This is what our community is all about. You can see our mamas practicing together online, followed by some of the lovely messages I've received. Hearing that my classes give you confidence and help you feel proud of what your body can do, even after a C-section, means the world to me. Your body is resilient and wants to be its strongest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7520184-0555-4839-8c69-423401e45fe6) - ![This is my 30-day rehabilitation program designed specifically for new mothers. In this picture, I am doing a balancing yoga pose while carrying my baby, showing that motherhood and self-care can go hand in hand. The program is designed to help you rebuild core strength, heal diastasis recti, and find your balance again.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83db29c8-2d86-481f-be5d-89fe2b28b2d2) - ![Let's talk about the "mommy belly." It's a topic that comes up a lot, and I wanted to create a space to talk about it openly. This was for an Instagram Live session I hosted to share simple, effective tips for healing the abdominal area postpartum, focusing on safe exercises for diastasis recti.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a7b4f47-14aa-407d-b1b4-c9ef1752d74f) ### [Our Community's Healing Journeys](https://mytribe.in/aparnaajayan/postnatal-recovery-yoga/our-community-s-healing-journeys) - [Video: This is Richa’s story, and it’s one that’s very close to my heart. She shares her journey of healing after an emergency C-section, from feeling apprehensive about simple movements to regaining her strength and confidence. Hearing her talk about how the pain improved and how she can now bend and lift without fear is why I do this. It’s a powerful reminder that your body is resilient and recovery is possible, one gentle step at a time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/64cbd967-4446-4cd6-8c16-8aa2ea238d91) - [Video: I save these messages because they remind me of the strength in every mother. This is a collection of feedback from women in my postnatal yoga program. They share how the classes helped them feel stronger, more confident, and more connected to their bodies, showing that a slow, steady approach truly works.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f95fd4e-bb1b-4053-8959-797187963b41) - ![I was so touched to receive this feedback from Swati. My goal is always to be a patient and approachable guide for you. Postpartum recovery isn't just about the physical exercises; it's about feeling supported and connected with yourself again, especially when your mama routines feel erratic.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/65eb4be6-d582-40ac-9731-40867abbbb38) - ![Annapoorna's feedback really highlights what my program is all about. It's a full circle of support, from prenatal classes and labor management to postnatal recovery. I love that she enjoyed the variations and found the recordings helpful for the days she couldn't make it live.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a0a6ebeb-e89e-4c07-a18f-dcd3c57925d5) - [Video: This is what our community is all about. You can see our mamas practicing together online, followed by some of the lovely messages I've received. Hearing that my classes give you confidence and help you feel proud of what your body can do, even after a C-section, means the world to me. Your body is resilient and wants to be its strongest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7520184-0555-4839-8c69-423401e45fe6) - [Video: This video shows a glimpse of our online prenatal classes and shares some wonderful feedback from moms-to-be. Many of them, after experiencing the benefits of prenatal yoga for their delivery, express their excitement to continue their journey with me in the postnatal classes. It shows the continuous path of support I offer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/844879ff-e0bc-4b0c-9348-a8383694e385) ### [A Look Inside Our Online Classes](https://mytribe.in/aparnaajayan/postnatal-recovery-yoga/a-look-inside-our-online-classes) - [Video: Here is a little peek into my 6-week Postnatal Yoga Program. You can see how we progress together, starting with gentle movements and slowly building up strength and stamina. The classes focus on rehabilitating your core and pelvic floor muscles and helping with diastasis recti. It’s amazing to watch everyone’s journey in our online Zoom sessions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c2de5428-b1b6-4846-8ff1-d6c0eaeb4586) - [Video: This video gives you a feel for our postnatal yoga batch. You can see the grid view of our Zoom class, where everyone is practicing together from the comfort of their own homes. It’s a community of mothers supporting each other as they heal and get stronger.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7520184-0555-4839-8c69-423401e45fe6) - [Video: This shows the setup of my online group classes. You can see everyone on their mats, in their own space, as we move together. Even though we are virtual, the small group size allows me to offer guidance and create a connected atmosphere.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/844879ff-e0bc-4b0c-9348-a8383694e385) ### [Program Details & Upcoming Batches](https://mytribe.in/aparnaajayan/postnatal-recovery-yoga/program-details-upcoming-batches) - ![This is my 30-day rehabilitation program designed specifically for new mothers. It details the upcoming batch information, session frequency, and duration. The program is structured to fit into your new life, with recordings available if you miss a session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83db29c8-2d86-481f-be5d-89fe2b28b2d2) - ![Here are the specific details for a new postnatal batch that started in March. It clearly lays out the dates, timings, and requirements, like needing clearance from your doctor and waiting at least 6 weeks after vaginal birth or 8 weeks after a C-section.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5affe472-0ec1-4420-8934-cbe1ed10493e) - ![This is an example of a monthly events calendar I share with my community. It lists all the offerings for March, including the start date for a new postnatal batch, a free Women's Day yoga session, and workshops on labor management.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86ecd422-18b3-44ff-b7a3-f35c089a49f7) - ![Here is the event calendar for February. It shows the variety of support I offer, from the new postnatal batch to specialized workshops like perineal massage, partner yoga for Valentine's Day, and even a session on cloth diapering.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3e7b2ce3-2374-4f8d-ba16-79fe5fa99470) - ![This was our January calendar, packed with events to support new and expecting mothers. You can see the details for the postnatal program, along with workshops on labor management, pregnancy pranayama, and baby-led weaning.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b886dece-bec9-4a4f-b7e0-fc4e585d6869) - ![To celebrate Women's Day, I offered a free "Unwind & Stretch" yoga session for all mammas, new and old. This graphic shows me practicing with my baby, which is a big part of my philosophy of integrating motherhood and self-care.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df3e0edf-042a-4999-9f57-0950a71513ca) - ![Let's talk about the "mommy belly." It's a topic that comes up a lot, and I wanted to create a space to talk about it openly. This was for an Instagram Live session I hosted to share simple, effective tips for healing the abdominal area postpartum, focusing on safe exercises for diastasis recti.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a7b4f47-14aa-407d-b1b4-c9ef1752d74f) ### [Yoga for Real Life: My Journey as a Mom](https://mytribe.in/aparnaajayan/postnatal-recovery-yoga/yoga-for-real-life-my-journey-as-a-mom) - [Video: I often get asked, "How can I possibly find time for yoga with a baby?" Here’s your answer. This is a gentle 10-minute flow you can do with your little one right beside you. It’s not about a perfect, uninterrupted hour. It’s about finding small moments to energize and reset, like this simple downward dog or seated forward fold to release tension in your back and hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3439b07e-f0a5-407f-b103-549ecbde193d) - ![This is me, in my home, finding a moment for a yoga pose with my two babies, Bhadra and my sweet dog. This post was a reflection on the term "full-time mom" because I believe all moms are full-time moms. It’s a reminder that our practice doesn't have to be in a studio to be meaningful.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5313523b-7b2f-4bab-82e2-98407121705a) - [Video: This is a real, unedited morning in our house. My husband and I are trying to get our practice in while our daughter Bhadra crawls around us. It’s not always peaceful, but it’s our reality, and it shows that you can find ways to move your body even in the beautiful chaos of family life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dd861481-9f02-43c7-88bc-77181c252205) ## Meet your expert [Aparna Ajayan](https://mytribe.in/aparnaajayan) ### My story Hi, I’m Aparna. Used to design buildings, now help women design their birth journeys. My own pregnancy flipped everything for me - contractions, fear, then boom, mindset shift. Yoga and Lamaze saved me, so I trained up and started sharing that magic. Over 2000 mamas later, still learning, still laughing with my daughter Bhadra. I’m not just a trainer, I’m a mom right in the thick of it with you. ### My work - **Pre & Postnatal Yoga, Lamaze, Workshops**: I teach mindful prenatal yoga, Lamaze birth classes, postpartum pelvic rehab, plus workshops like baby led weaning tips. - **Yoga for Every Mama**: No need to be flexible or fit. We start wherever you are, safe and slow. - **Support Through Motherhood**: Strengthen for pregnancy, prep for birth, heal after. I walk with you, every step. - **Mind-Body-Breath Connection**: It’s not just poses. Learn to trust your body and build a practice that sticks. - **Community of Mamas**: We share birth stories, tips, laughs. You join a tribe of women who get it. ## More services from Aparna Ajayan - [Prenatal Yoga & Birth Preparation](https://mytribe.in/aparnaajayan/prenatal-yoga-birth-preparation) · ₹2,000-5,000 per month (estimate) - [Intermediate Vinyasa Yoga](https://mytribe.in/aparnaajayan/intermediate-vinyasa-yoga) · ₹1,200-2,500 per month (8 group sessions) (estimate) - [Baby-Led Weaning Workshop](https://mytribe.in/aparnaajayan/baby-led-weaning-workshop) · ₹399-999 per workshop registration (estimate) ## Experts similar to Aparna Ajayan on mytribe - [Postpartum Fitness & Recovery Program by Bharti Goel](https://mytribe.in/herhealthcareathome/postpartum-fitness-recovery-program) · ₹2,000-8,000 per 6-week program (estimate) - [Postnatal Fitness & Recovery by Hamsikha](https://mytribe.in/yogahamsia/postnatal-fitness-recovery) · ₹350-1,200 per session (estimate) - [Postpartum Fitness & Recovery Coaching by Punam Prasad](https://mytribe.in/getfitwithpunam/postpartum-fitness-recovery-coaching) · ₹2,000-8,000 per month (estimate) - [Postnatal Yoga by Sayanti](https://mytribe.in/fitnesswithme_sayanti/postnatal-yoga) · ₹350-900 per session (estimate) · Bengaluru - [Prenatal & Postnatal Yoga (Garbhsanskar) by Swati](https://mytribe.in/swathisinghmehra/prenatal-postnatal-yoga-garbhsanskar) · ₹400-1,500 per session (estimate) · National Capital Region - [Pre & Postnatal Fitness Coaching by Mrinalini Bakshi Sengupta](https://mytribe.in/fit.with.coach.m/pre-postnatal-fitness-coaching) · ₹2,500-6,000 per person per month (estimate) · Bengaluru - [Women's Health Yoga by Aarthi Padmanabhan](https://mytribe.in/padmayogaacademy/women-s-health-yoga) · ₹400-1,000 per session (estimate) · Padma Yoga Academy - [Postpartum Fitness & Recovery Coaching by Aksshaye S Shetty](https://mytribe.in/aksshayesshetty/postpartum-fitness-recovery-coaching) · ₹2,500-8,000 per month (estimate) - [Prenatal and Postnatal Fitness Classes by Pujitha Shetty](https://mytribe.in/calmbirth.india/prenatal-and-postnatal-fitness-classes) · ₹350-1,200 per session (estimate) - [Pre and Post Natal Yoga by Suhani Singh](https://mytribe.in/yogwithsuhani/pre-and-post-natal-yoga) · ₹350-1,500 per session (estimate) · National Capital Region ## Book To book Aparna Ajayan, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Postnatal%20Recovery%20Yoga%20by%20Aparna%20Ajayan.)