Postpartum Yoga Routines for Gentle Recovery
Post-delivery changes shouldn't define your daily comfort. These gentle, 10-minute routines helped me heal my back pain, core strength, and energy levels—and they can help you too.
This is the 10-minute postpartum yoga routine I started just one month after my delivery. It helped me manage the back pain from breastfeeding and weight gain. If you're a new mom facing the same issues, you can follow this simple flow.
Here are the postpartum yoga poses that truly relieved my back pain. I use knee pads in this video to reduce stress on the joints, which is common after delivery. This allows you to focus on your breathing and movement comfortably.
Many new moms asked me for help with postpartum neck pain and what some call a 'dowager's hump'. In this video, I share the gentle massage and rotation techniques that I used to relieve my own neck stiffness.
Pranayama, or conscious breathing, is incredibly beneficial during pregnancy. I demonstrate a few simple techniques like Anulom Vilom and Bhramari Pranayama that help calm the mind, improve digestion, and prepare your body for birth.
About Postpartum Yoga: My Healing Journey for New Moms
I don't teach fancy, acrobatic yoga. My classes focus on Sukshm Vyayam—gentle, micro-movements designed specifically for bodies recovering from C-sections or natural births. We prioritize functional strength over flexibility, using simple home props like cushions and dupattas to support your spine and pelvic floor safely, ensuring you don't strain your body while trying to heal.
After my own delivery, I realized that most yoga resources were too intense for my recovery phase. That is why I designed these routines to be practical and manageable. We start with the basics, focusing on alignment and small, consistent movements.
Why focus on these routines?
- Safe for Recovery: Whether you had a C-section or a natural delivery, these flows are designed to be low-impact. We prioritize healing over intensity.
- Practical Back Pain Relief: From the 'dowager's hump' caused by constant feeding to lower back aches from carrying the baby, we use specific kriyas like Cat-Cow and Markatasana to release that tension.
- Core & Pelvic Floor: We do not rush. We start by engaging the muscles gently to help with recovery and address issues like Diastasis Recti, using breathing techniques that bring strength back to your core without strain.
My Philosophy
I believe in consistency over intensity. You do not need an hour of free time. My routines are 10 to 15 minutes long, which makes them easy to fit in, even on your busiest days. We use your existing home environment—your bed for support, a dupatta for stretching, or cushions for alignment. My goal is to help you feel confident in your own body again, step-by-step, without shortcuts or crash diets.
Looking for specific guidance?
Find the right routine for your healing journey.
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