--- title: "Postpartum Yoga Routines for Gentle Recovery | Sakshi Yoga Studio" description: "Heal your body after delivery with gentle postpartum yoga. Expert-led 10-minute routines for back pain, core strength, and pelvic floor recovery. Join Sakshi now." canonical: https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/postpartum-yoga-my-healing-journey-for-new-moms last_updated: 2026-01-25 --- # Postpartum Yoga Routines for Gentle Recovery Tribe Verified · Guided yoga for postpartum recovery By [Sakshi Jain](https://mytribe.in/sakshiyogastudio) · Live online classes via Google Meet · ₹1,199 per month (estimate) Part of [Therapeutic Yoga for Pain Relief](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief). [View full gallery](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/gallery) 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. ## Photos and videos - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/274da823-b967-4e21-afc0-0870e6de24e7) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/983c66cd-68ab-4d97-8dab-dc7c68cf7330) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1f19915d-1473-4502-b260-b1890de880a7) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/81d83994-db00-4a0c-9ccf-234aca1c0517) ## 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. ## About Sakshi Jain Hi, I'm Sakshi. After my delivery, I struggled with the same back pain and exhaustion you're feeling right now. I built these routines to fit into your busy day, so you can slowly get your strength and confidence back, just like I did. [See all of Sakshi Jain's services](https://mytribe.in/sakshiyogastudio) ## More from Therapeutic Yoga for Pain Relief by Sakshi Jain - [Featured](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/featured) - [Back Pain Relief](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/back-pain-relief) - [Relief for Neck, Shoulders & Headaches](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/relief-for-neck-shoulders-headaches) - [Routines for Leg, Foot & Sciatica Pain](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/routines-for-leg-foot-sciatica-pain) - [Full Body & Weight Loss Routines](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/full-body-weight-loss-routines) - [Beginner's Corner: Start Your Yoga Journey](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/beginner-s-corner-start-your-yoga-journey) - [Breathing, Meditation & Mudras](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/breathing-meditation-mudras) - [Yoga for Women's Health](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/yoga-for-women-s-health) - [My Students' Journeys](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/my-students-journeys) - [Join My Online Classes](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/join-my-online-classes) ## More services by Sakshi Jain - [Postpartum Recovery Yoga](https://mytribe.in/sakshiyogastudio/postpartum-recovery-yoga) - [Weight Loss Yoga](https://mytribe.in/sakshiyogastudio/weight-loss-yoga) - [Yoga for Women's Hormonal Health](https://mytribe.in/sakshiyogastudio/yoga-for-women-s-hormonal-health) ## Similar work from other experts - [Postpartum Recovery: Gentle Yoga for New Mothers](https://mytribe.in/komalyoga/yoga-classes/postpartum-recovery-for-new-mothers) by Komal Sodhi · Yoga Classes · Online classes, at studio in DLF Phase 4, and across Delhi NCR - [Gentle Postpartum Exercises for Mindful Recovery](https://mytribe.in/yogahamsia/postnatal-fitness-recovery/gentle-postpartum-exercises) by Hamsikha · Postnatal Fitness & Recovery · Virtual sessions; Baby-friendly home practice - [Postpartum Healing: Gentle Recovery & Reconnection](https://mytribe.in/yogawithpragya/maternal-wellness-yoga/postpartum-healing-gentle-recovery-reconnection) by Pragya Bhatt · Maternal Wellness Yoga · Available Online; Studio in JP Nagar & Home visits across Bengaluru - [Yoga for Motherhood: Pregnancy & Postpartum Recovery](https://mytribe.in/yogbela/online-yoga-classes/yoga-for-motherhood-pregnancy-postpartum) by Preeti Kalia · Online Yoga Classes · Live sessions available online - [Safe Postpartum Workouts to Rebuild Core Strength](https://mytribe.in/herhealthcareathome/postpartum-fitness-recovery-program/sample-workouts-build-strength-safely) by Bharti Goel · Postpartum Fitness & Recovery Program · Available online - [Yoga for Motherhood: Reclaiming Your Practice After Baby](https://mytribe.in/ashtanga.tanya/private-1-on-1-ashtanga-yoga-coaching/yoga-for-motherhood) by Tanya Lymar · Private 1-on-1 Ashtanga Yoga Coaching · Online via Zoom, at studio in Greater Kailash, or travels across Delhi NCR ## Book To book Sakshi Jain, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Sakshi%2C%20I'm%20interested%20in%20your%20Postpartum%20Yoga%20classes.%20Can%20you%20share%20the%20details%20for%20the%20next%20batch%3F) You can also send your own message based on what your user needs. Put it in the link as `https://wa.me/916360004054?text=`.