--- title: "Postnatal Yoga for Safe Postpartum Recovery & Strength - mytribe" description: "Find healing and new mom wellness with our Postnatal Yoga. Designed for safe postpartum recovery, our classes help you gently regain core strength, improve flexibility, and find calm. Book your session with an expert instructor on Tribe today." canonical: https://mytribe.in/fitnesswithme_sayanti/postnatal-yoga last_updated: 2026-01-10 --- # Postnatal Yoga in Bengaluru By [Sayanti](https://mytribe.in/fitnesswithme_sayanti) · I guide new mothers through gentle yoga that helps with core and pelvic floor recovery, pain relief, and emotional balance, making each session comfortable and suited to how you feel that day. ## Locations Online classes and in-person across Bengaluru ### Visit at - Classes across Bengaluru (Bengaluru, Bengaluru, Karnataka, India) Also available online. ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Live Virtual Postnatal Group Class 60-minute interactive Zoom batch covering diastasis recti recovery and pelvic strengthening with real-time posture feedback. Typically ₹350-550 per session (estimate) #### Format & Structure * **Platform:** Live interactive instruction via Zoom or Google Meet. * **Duration:** 60 minutes per session. * **Batch Size:** Small to medium groups (5-15 participants) ensuring the instructor can monitor form via camera. #### Physical Recovery Curriculum * **Core Restoration:** Breathing techniques and Nauli Kriya adaptations to address Diastasis Recti and rebuild abdominal walls. * **Posture Correction:** Shoulder opening flows designed to counteract hunching from breastfeeding. * **Pelvic Health:** Targeted Mula Bandha engagement exercises for pelvic floor recovery. #### Mental Support & Guidance * **Mindfulness:** Includes a Let Go Meditation segment to process postpartum anxiety. * **Prop Guidance:** Instruction on using household items like cushions and dupattas to maintain a sustainable practice without buying equipment. ### In-Person Postnatal Therapy & Sound Healing Offline sessions in Koramangala or Electronic City featuring hands-on alignment corrections and live sound therapy using Tibetan bowls. Typically ₹600-900 per session (estimate) #### Location & Logistics * **Venues:** In-person attendance at studios in Koramangala or Electronic City. * **Duration:** 60-75 minutes (extended time for setup and relaxation). * **Capacity:** Limited batch size for guaranteed personal attention. #### Hands-On Rehabilitation * **Tactile Corrections:** Physical adjustments to ensure safe alignment, preventing injury to loose ligaments affected by relaxin hormone. * **Equipment Access:** Full use of studio-grade props including yoga blocks for support, straps for deep stretching, and bolsters for chest opening. #### specialized Sound Therapy * **Instruments:** Live integration of Tibetan Singing Bowls and Crystal Harps. * **Benefits:** Vibration therapy felt physically to aid nervous system regulation and relief from postpartum anxiety. * **Deep Rest:** Extended Nidra or Savasana to combat sleep deprivation fatigue. ## About Postnatal Yoga ### Why I Do This Motherhood changes everything. I’ve seen how yoga can help new moms feel more like themselves again, not by rushing, but by moving with care. My sessions are about healing, not just “getting back” to anything. ### What You Can Expect - Every session is shaped by how you’re feeling that day. Some days we move, some days we just breathe. - I focus on gentle yoga for new moms, especially rebuilding your core and pelvic floor recovery. We use props like cushions and belts so you’re always comfortable. - If your back, neck, or shoulders hurt from holding your baby, we work on posture and pain relief. Stiff hips and legs? We do easy stretches and postpartum mobility exercises. - Mindful breathing techniques and simple meditations help you find calm, even when you’re exhausted. - We talk about gratitude and ways to process the emotional shifts that come after childbirth. No pressure, just space to be real. ### My Roots I believe strength isn’t just in the body, it’s in the spirit. Like we say in Bengali, *Shikore fire jaoya mane amader ostityer mulke khunje paoya* (Returning to the roots means finding the core of our existence). I’m here to help you reconnect with your own core, at your own pace. ## Highlights Browse through Sayanti's best work. ### [Featured](https://mytribe.in/fitnesswithme_sayanti/postnatal-yoga/featured) - ![As a caregiver for moms, my purpose is to support and guide you through the beautiful and challenging journey of motherhood. I am here to help you reconnect with your body and spirit with patience and care.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e5e51271-1ad7-4662-8692-6850f2386b5b) - [Video: Many new mothers experience neck and shoulder pain from holding and feeding their baby. I will guide you through gentle shoulder opening exercises, like this modified Gomukhasana using a strap, to release tension, improve your posture, and find relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b3dbe60-3df3-4726-aeec-53918f918636) - [Video: After childbirth, it's common to feel stiffness in your hips and legs. In my sessions, I focus on safe and effective postpartum mobility exercises. We always listen to our bodies and use props like blocks to make the practice comfortable and sustainable for long term health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8fd146ee-14a4-4e1f-98f0-930393c19868) - [Video: Rest is essential for healing, but deep sleep can be difficult to find as a new mom. I teach simple yogic routines to improve your sleep quality, helping you avoid 'tamasic sleep' or un-restful exhaustion and instead enhance the 'prana' or life force energy in your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/91fd21e3-5385-489c-b692-2a96405d2fc7) - [Video: Motherhood brings a wave of new emotions. This 'Let Go' meditation is a simple practice to help you process these feelings. I will guide you to acknowledge and release any heaviness, creating space for peace, love, and endless possibilities within you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/21307c59-fbe9-4d8e-9f64-2a617d76dfcf) - [Video: My teaching is inspired by my roots. As we say in Bengali, *Shikore fire jaoya mane amader ostityer mulke khunje paoya*, which means returning to our roots is to find the core of our existence. My goal is to help you find your own inner strength and ground yourself in who you are now.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f235e211-937a-4063-984b-bb37a98f4c2e) ### [Gentle Mobility for Postpartum Recovery](https://mytribe.in/fitnesswithme_sayanti/postnatal-yoga/gentle-mobility-for-postpartum-recovery) - [Video: We can relieve common postpartum back, neck, and shoulder pain with simple, supported stretches. Here, I demonstrate wall stretches and a modified Gomukhasana (Cow Face Pose) with a strap to gently increase your range of motion and improve posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b3dbe60-3df3-4726-aeec-53918f918636) - [Video: This video shows the first part of a leg mobility series perfect for new moms dealing with joint pain or stiffness. I demonstrate how to use props like yoga blocks to support your body in stretches, making these postpartum mobility exercises accessible and effective.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8fd146ee-14a4-4e1f-98f0-930393c19868) - [Video: This is the second part of our leg mobility series, focusing on hamstring stretches and hip mobility. These movements are designed to be gentle yet effective for your postpartum recovery, helping to release tightness and build strength with control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9a5eff6c-3f26-402c-9424-d74acb88d3b9) - [Video: Hip opening is a crucial part of postpartum healing, helping to release tension stored from pregnancy and childbirth. This sequence shows various hip opening practices, including using a yoga strap to gently deepen the stretch without straining your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb89affe-c56c-44c3-85e2-e2ced3a61264) ### [Mindfulness for New Mothers](https://mytribe.in/fitnesswithme_sayanti/postnatal-yoga/mindfulness-for-new-mothers) - [Video: Quality sleep is vital for a new mother's recovery. This video shares a simple evening ritual based on yogic principles to help you relax your mind and body. Learn how to prepare for a more restful night and enhance your 'prana', or life force energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/91fd21e3-5385-489c-b692-2a96405d2fc7) - [Video: It is important to create space to process the many experiences of life and motherhood. I guide you through a 'Let Go' meditation, a powerful tool for emotional release that helps you feel lighter, more peaceful, and open to the positive energy around you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/21307c59-fbe9-4d8e-9f64-2a617d76dfcf) - [Video: Gratitude is a simple yet powerful way to shift your energy and find joy, even on difficult days. In this guided gratitude meditation, I share three simple tips to help you cultivate a positive mindset, reduce stress, and improve your relationship with yourself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2865f61b-fb46-4425-96da-15c4700f0842) ### [My Philosophy and Approach](https://mytribe.in/fitnesswithme_sayanti/postnatal-yoga/my-philosophy-and-approach) - ![I see myself as a caregiver for moms, here to provide gentle support through the beautiful and often challenging journey of motherhood. My postnatal yoga sessions are a safe space for you to heal and reconnect with yourself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e5e51271-1ad7-4662-8692-6850f2386b5b) - [Video: In Bengali, we have a saying that means "Returning to the roots means finding the core of our existence." This belief is the foundation of my practice. I am here to help you ground yourself and rediscover your own strength at your own pace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f235e211-937a-4063-984b-bb37a98f4c2e) ## Meet your expert [Sayanti](https://mytribe.in/fitnesswithme_sayanti) ### My story Hi, I'm part of Idhaa Aboho Collection. People ask me, 'How do I meditate?' Honestly, nobody can really teach you that. You gotta find it yourself. Yoga, for me, is slowing down and noticing the journey, not just the goal. Once, stuck on a midnight flight, I chose patience over frustration. Yoga isn't just on the mat, it's in those pauses. As we say, 'Shikore fire jaoya mane amader ostityer mulke khunje paoya' (returning to your roots is finding your core). Real strength is in the spirit. ### My work - **Yoga and wellness sessions**: We offer Hatha, Vinyasa Flow, Power Yoga, Yin Yoga Bangalore, Pranayama, Meditation, and Sound Bath healing. - **Comfort first, always**: No pain, only sustainable effort. We use props and adjust so your body feels supported. - **For all levels**: Beginner or intermediate, online or in-person, our classes fit you. We also run postnatal yoga sessions. - **Beyond physical postures**: We help you explore mind, body, and soul with ancient practices and mindfulness retreats. ## More services from Sayanti - [Wellness Retreats & Workshops](https://mytribe.in/fitnesswithme_sayanti/wellness-retreats-and-workshops) · ₹350-12K per person (estimate) - [Mindfulness & Sound Healing](https://mytribe.in/fitnesswithme_sayanti/mindfulness-sound-healing) · ₹349-1,500 per person per session (estimate) - [Corporate Wellness Programs](https://mytribe.in/fitnesswithme_sayanti/corporate-wellness-programs) · ₹5-50K per session (estimate) - [Yoga Classes](https://mytribe.in/fitnesswithme_sayanti/yoga-classes) · ₹250-900 per session (estimate) ## Experts similar to Sayanti on mytribe - [Postnatal Fitness & Recovery by Hamsikha](https://mytribe.in/yogahamsia/postnatal-fitness-recovery) · ₹350-1,200 per session (estimate) - [Prenatal & Postnatal Yoga (Garbhsanskar) by Swati](https://mytribe.in/swathisinghmehra/prenatal-postnatal-yoga-garbhsanskar) · ₹400-1,500 per session (estimate) · National Capital Region - [Postnatal Recovery Yoga by Aparna Ajayan](https://mytribe.in/aparnaajayan/postnatal-recovery-yoga) · ₹5,000-9,000 per 6-week program (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 & Post Natal Yoga by Radhika Digga](https://mytribe.in/move_with_radhika/pre-and-post-natal-yoga) · ₹400-1,000 per session (estimate) · Bengaluru - [Prenatal & Postnatal Yoga by San Yoga](https://mytribe.in/sanyogastudio/prenatal-postnatal-yoga) · ₹3,000-7,000 per month (12 sessions) (estimate) · San Yoga Studio - [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 - [Women's Wellness Yoga by Yoga Bimba](https://mytribe.in/yoga_bimba/women-s-wellness-yoga) · ₹2,500-6,000 per person per month (estimate) · Yoga Bimba - [Prenatal & Postnatal Yoga by Nirakula Yoga](https://mytribe.in/amaresh1209/prenatal-and-postnatal-yoga) · ₹400-1,200 per session (estimate) · Nirakula Yoga - [Postnatal Fitness Coaching by Supriya Kumari](https://mytribe.in/supriya_zin19/postnatal-fitness-coaching) · ₹250-700 per group session (estimate) · Zumba Classes by Zin Supriya - [Prenatal & Postnatal Yoga by Curly Yoga Girl](https://mytribe.in/curlyogagirl/prenatal-and-postnatal-yoga) · ₹600-1,200 per session (group, online) (estimate) - [Yoga Classes (Online & In-Person) by Sreya Bhar](https://mytribe.in/yogawith_sreya/yoga-classes-online-in-person) · ₹150-700 per session (estimate) · Bengaluru ## Book To book Sayanti, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Postnatal%20Yoga%20by%20Sayanti.)