--- title: "Postnatal Fitness & Recovery: Gentle Postpartum Yoga for New Moms - mytribe" description: "Struggling with recovery after birth? Start your healing with gentle Postnatal Fitness & Recovery. Our online postpartum yoga helps with core strengthening, pelvic floor restoration, and stress relief. Feel stronger and calmer. Join Hamsikha today!" canonical: https://mytribe.in/yogahamsia/postnatal-fitness-recovery last_updated: 2025-09-06 --- # Postnatal Fitness & Recovery in Bengaluru By [Hamsikha](https://mytribe.in/yogahamsia) · I help new moms recover after birth with gentle yoga, safe core and pelvic floor exercises, short meditations, and practical nutrition tips you can use with your baby by your side. ## Locations Virtual sessions; Baby-friendly home practice Also available online. ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Small Group Live Postnatal Yoga 12 live sessions monthly at 11 AM IST featuring Zoom Focus Mode for privacy. Typically ₹2,800-3,500 per month (12 Live Sessions) (estimate) #### Session Details * **Format:** 12 live interactive sessions via Zoom (3 sessions per week). * **Timing:** Fixed morning slot at 11:00 AM IST. * **Class Size:** Small group batch (5-10 participants) for effective monitoring. * **Duration:** 45 to 60 minutes per class. #### Privacy & Comfort * **Focus Mode:** Participants can see the instructor, but cannot see each other to ensure privacy in any home setting. * **Adaptability:** Real-time verbal modifications provided for C-section scars or pelvic pain. #### Holistic Support * **Wellness:** Includes Mantra Chanting and Pranayama for anxiety reduction. * **Nutrition:** Verbal guidance on lactogenic foods and hydration. * **Community:** Access to a peer group for motivation and updates. ### 1-on-1 Personalized Postnatal Rehab Flexible scheduling with custom diet charts and targeted protocols for Diastasis Recti or C-Section recovery. Typically ₹10-14K per month (12 Private Sessions) (estimate) #### Private Training * **Format:** 12 fully private, 1-on-1 video sessions. * **Scheduling:** Flexible timing tailored to baby's sleep cycle. * **Pacing:** Intensity adjusted daily based on mother's sleep and energy levels. #### Targeted Medical Recovery * **Condition Specific:** Protocols for Diastasis Recti (core rebuilding) and C-Section scar mobility. * **Rehab:** Kegel variations for pelvic floor health and sequences for nursing related back/neck pain. #### Nutrition & Lifestyle * **Diet Plan:** Personalized structured diet chart focusing on iron replenishment and lactation. * **Ayurveda:** Custom lifestyle recommendations and herbal water intake based on body type. * **Support:** Dedicated time to discuss postpartum mental health and anxiety. ## About Postnatal Fitness & Recovery I know how overwhelming early motherhood can be. My own journey taught me that this phase is not just about your baby, but about you finding your feet again. Yoga helped me, and now I want to offer that same mindful support to other new moms. ### My Approach - It's not about snapping back or punishing workouts. I keep things gentle and real, focusing on mindful postpartum recovery rather than pushing for perfection. - Even 10-15 minutes a day can make a difference. We go slow, and it's always about listening to your body, not forcing it. ### What We Do - **Core Strength After Pregnancy:** We use safe asanas to rebuild core strength. I’m careful with Diastasis Recti, so we avoid anything risky and always check in with your doctor’s advice. - **Pelvic Floor Love:** Targeted moves like Kegels, Bridge, and simple breathwork to boost healing, support your back, and help with those sneaky leaks. - **Calm for the Mind:** We mix in confidence-boosting poses, breathwork, and short meditations. Most moms I meet need this as much as the physical stuff. - **Nutrition Guidance:** As a nutrition coach, I help you make small food changes to support healing and lactation, using a bit of Ayurveda when it fits. ### Real Life Friendly - Sessions are short, baby-friendly, and can be done with your little one by your side. - We always go at your pace. There’s no rush, and starting times depend on your birth type and how you’re feeling. If you want a space where your needs matter too, I’d love to support you. ## Highlights Browse through Hamsikha's best work. ### [Featured](https://mytribe.in/yogahamsia/postnatal-fitness-recovery/featured) - [Video: I often get asked when it's safe to return to yoga after birth. My answer is always to listen to your body first. This video shows my own gentle start with Surya Namaskara at five weeks postpartum. It's not about perfection; it's about showing up for yourself, even when things are messy, and slowly, mindfully reconnecting with your strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7266cbe-f87f-445e-94a6-fde833d8f195) - ![It means the world to me when clients feel supported and confident. This feedback from Dr. Sumukhi, a mom-to-be I worked with, highlights my commitment to providing safe, informative, and personalized guidance through every stage of pregnancy and beyond.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/51dc6970-80b9-4858-a03c-1dbeab3d9dcb) - [Video: Pelvic floor health is crucial for postpartum recovery, helping with everything from back support to incontinence. This short video demonstrates two essential Kegel exercises that you can easily do at home to start rebuilding strength in this vital area.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/70f64b73-6291-4d7b-9958-8443fe4564c1) - ![Postnatal yoga with me is different from a typical fitness class. This graphic explains my core philosophy: focusing on gentle healing, short and impactful sessions, rebuilding the core and pelvic floor safely, and embracing mindfulness over perfection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/560c61ac-56e6-4116-9b05-2906391b4a7f) - [Video: Addressing the 'mommy pooch' is a common goal, and it's absolutely possible with the right approach. This is a quick home workout sequence I used myself to safely tone my abdomen and rebuild core strength after pregnancy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/450f2b55-2ae4-4680-95f0-6acf8fe3355f) - [Video: As a nutrition coach, I blend Ayurvedic wisdom into my postpartum care. This is my personal recipe for a postpartum tea made with Ajwain, Jeera, and other herbs known to support lactation and help calm the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d37579b0-4a7f-4e63-8b1c-37823e39e438) - [Video: Your mental and emotional well-being is just as important as your physical recovery. This 10-minute yoga sequence is specifically designed to help reduce the symptoms of postpartum anxiety and depression by calming the nervous system and boosting your mood.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8e5285c-1b68-481f-8cec-b20f3d6e2b41) - ![Whether you're a new mom or planning for one, I invite you to breathe life back into your journey. This is me, inviting you to join my online sessions for a gentle yoga flow that nurtures your body and calms your mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bad8557c-5264-4ec9-9cad-3b253747923a) ### [Gentle Postpartum Exercises](https://mytribe.in/yogahamsia/postnatal-fitness-recovery/gentle-postpartum-exercises) - [Video: Even a simple 10-minute yoga sequence can make a world of difference for a busy mom. This video shows a full-body joint stimulation routine that boosts energy, supports hormonal balance, and helps restore your core and pelvic floor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0df1a1ab-ea2b-4bad-abc3-6bee8ad9e207) - [Video: Breastfeeding can often lead to upper back and shoulder pain from hunching over. This 5-minute exercise sequence is designed to strengthen your deltoid muscles and relieve tension, making feeding sessions more comfortable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/de721f4b-fb72-4a88-a003-95208930bf8d) - [Video: Back pain is a common complaint during the postpartum period. Here are three simple asanas, including Cat-Cow (Marjaryasana-Bitilasana) and a gentle supine twist, that can provide quick relief by releasing spinal tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c676901-a563-4987-a6a4-cdb1016f4064) - [Video: Varicose veins can be a painful issue for many women postpartum due to increased pressure. While yoga can't cure them, these five simple leg stretches can help improve circulation and temporarily relieve discomfort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3bdecafc-2ab4-46e2-81c8-a04b73cbdc5b) - [Video: Postpartum knee and leg pain is often caused by hormonal shifts and the new physical demands of motherhood. Practicing Viparita Karani, or Legs Up the Wall pose, is a simple, restorative way to improve circulation and feel lighter.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8110d369-7d3a-4161-a19f-daef6fff4781) - [Video: This is a beginner-friendly routine I recommend for all women looking to build a consistent practice. It includes simple seated twists and hip openers that gently activate the body and prepare you for a mindful day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6dd902a-383f-42b6-b64c-4ab3e90047be) - [Video: Strong legs are the foundation of your stability. This sequence of 'Pada Sukshmavyayama', or subtle leg exercises, helps correct muscle imbalances and strengthen neglected muscles for better overall mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/799ba078-1d51-4fdb-b1a4-482174497566) - [Video: It's essential to keep your joints mobile to maintain stability and strength. This video demonstrates a series of subtle movements (Sukshmavyayama) that activate the nerves connected to your organs, promoting better overall health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74ca3601-4abe-428d-82b1-965a074f552d) - [Video: If you're struggling with tight shoulders, this sequence of arm drills can help. These movements are designed to increase mobility and release tension in the shoulder muscles, which is especially helpful for new moms who are constantly lifting and holding their babies.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f6bc8a19-33d5-4f79-b717-1227cb3fdc36) - ![This infographic breaks down the key yoga poses I recommend to boost energy for daily mommy duties. It includes Breathwork (Pranayama) for stress relief, Bridge Pose for core strength, and Child's Pose to restore energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/15c152fd-e552-44f0-9ef8-ea6235d5698f) - ![Here I am demonstrating Bhujangasana (Cobra Pose) in a beautiful outdoor setting. This pose is excellent for strengthening the spine and opening the chest, which helps counteract the rounded posture from holding a baby.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a29a0949-89ed-4fb0-b80e-31a69f40750a) - ![This is a demonstration of Parvatasana (Mountain Pose), a foundational pose that stretches the entire body. It's particularly effective for relieving stiffness in the shoulders and back and improving blood flow to the brain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94b369dc-b95c-4556-8cdb-f620549f8a25) - ![Here I am in Parshvakonasana (Side Angle Pose). This asana is fantastic for toning the waist, strengthening the legs, and creating a deep stretch along the side of the body, releasing tension from the hips to the fingertips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7d326d5-f8f0-4f17-8c3b-fd3c82ec6bdb) - ![This post introduces three simple asanas that are highly effective for reducing waist inches and toning the abdominal muscles. Consistent practice of these poses can help you feel stronger and more connected to your core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e35dab9d-2d12-4df0-be2f-860f1e5bd22b) - ![For me, every time I return to the mat is an act of self-reclamation. This graphic explains how each session helps you reconnect with yourself, release stress, build inner strength, and find balance in your new life as a mother.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2233577b-6954-4bfd-8af0-5ec1a51b1821) - ![Yoga is how I mother myself, and I want to teach you to do the same. This visual explains how the practice provides self-nurturing, emotional balance, and restored energy, helping you reconnect with your identity beyond motherhood.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a795ffcb-805b-4c60-8fdc-971c1154c66d) - [Video: This video provides a gentle introduction to postpartum yoga. It focuses on simple joint movements and mild stretches, perfect for when you are just starting to reconnect with your body after childbirth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e3874a3d-7e2c-435d-b5c8-b96806541ac8) ### [Pelvic Floor & Core Recovery](https://mytribe.in/yogahamsia/postnatal-fitness-recovery/pelvic-floor-core-recovery) - [Video: Addressing the 'mommy pooch' is a common goal, and it's absolutely possible with the right approach. This is a quick home workout sequence I used myself to safely tone my abdomen and rebuild core strength after pregnancy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/450f2b55-2ae4-4680-95f0-6acf8fe3355f) - [Video: Pelvic floor health is crucial for postpartum recovery, helping with everything from back support to incontinence. This short video demonstrates two essential Kegel exercises that you can easily do at home to start rebuilding strength in this vital area.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/70f64b73-6291-4d7b-9958-8443fe4564c1) - [Video: This video demonstrates five simple home workouts designed for the postpartum body. It includes exercises like leg kicks and single leg raises that safely engage the core, but I always advise checking with your doctor first, especially if you have Diastasis Recti.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/95784ad0-7b1c-470b-a6fb-acfe42ecbaa7) - [Video: Looking for a flat stomach after pregnancy? This video showcases five must-do asanas like Navasana (Boat Pose) and Bhujangasana (Cobra Pose) that effectively engage the abdominal muscles to tone your midsection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/92fee5ee-8f8f-4562-9d7a-1d4b8e3c32f3) - [Video: Baddhakonasana, or Bound Angle Pose, is one of the best asanas for women's reproductive health. If you have tight hamstrings, this video shows you simple warm-ups to make the pose more accessible and effective.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aaae4a42-b44a-46b6-8451-9b609dd4b710) - ![This infographic explains how specific yoga poses can strengthen pelvic muscles and support postnatal health. It features visuals of Bridge Pose and other asanas that aid recovery after childbirth and improve overall reproductive wellness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16d54567-6292-4dee-9881-2e7a525e91e7) - ![This anatomical illustration shows the muscles engaged during Setu Bandhasana (Half Bridge Pose). You can see how it targets the hip flexors and psoas major, which is key for releasing lower back tension and strengthening the pelvic region.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b76c19a9-31a2-49eb-bb6c-c33b8c8955fc) - ![Here is a look at the anatomy of Baddha Konasana (Bound Angle Pose). This visual highlights the adductor muscles in the inner thighs that are stretched, helping to open the hips and improve flexibility in the pelvic area.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a53b173a-f639-44f1-90ce-1222fa104888) - ![Utkata Konasana, or Goddess Pose, is a powerful stance for strengthening the lower body. This anatomical drawing shows how it engages the inner thigh muscles like the gracilis and semimembranosus, which supports pelvic stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/341cbf87-b2df-47bd-94fc-7f2348e3486c) - ![This anatomical view of Tree Pose reveals how it engages the transversus abdominis and quadriceps. Balancing poses like this are excellent for rebuilding core stability and leg strength in a gentle, focused way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0040b29f-70ef-4cac-818a-fc365ed1d11d) - ![Trikonasana (Triangle Pose) is fantastic for toning the oblique muscles. This illustration shows how the pose targets the external and internal obliques, helping to strengthen the sides of your core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f1a60ec3-b316-4ee9-a89f-01de2cee866a) - ![This image shows the muscles targeted in Supta Matsyendrasana (Reclined Spinal Twist). It's a gentle way to stretch the gluteus medius and other hip muscles, which can help relieve lower back and hip pain common after pregnancy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fbec6f49-a0e0-4e56-ba91-de124858e0d7) - ![Parighasana, or Gate Pose, is a great stretch for the side body and hips. This anatomical view shows how it strengthens hip abductors like the gluteus medius and tensor fascia latae, contributing to better pelvic balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/067eb3a7-1228-4bd8-98be-6d9bf7ac3fae) - ![This is the Ardha Purvottanasana, or Reverse Table Top Pose. The anatomical overlay shows how it strengthens the triceps and opens the chest by engaging the pectoralis minor, a great counter-pose for the rounded shoulders of new motherhood.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cdb864dc-f5b3-41ba-bb08-492cccf787d5) ### [Mindfulness & Stress Relief for Moms](https://mytribe.in/yogahamsia/postnatal-fitness-recovery/mindfulness-stress-relief-for-moms) - [Video: As a new mom, your mental health is a priority. This video offers ten simple reminders and demonstrates calming breathwork (pranayama) to help manage stress, reduce anxiety, and lower the risk of postpartum depression.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bacb8e3d-1793-44c0-b874-4dde1f37965b) - [Video: Your mental and emotional well-being is just as important as your physical recovery. This 10-minute yoga sequence is specifically designed to help reduce the symptoms of postpartum anxiety and depression by calming the nervous system and boosting your mood.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8e5285c-1b68-481f-8cec-b20f3d6e2b41) - [Video: A good stretch can release a surprising amount of stress from your body. This video guides you through a gentle yoga flow designed to calm your mind and relieve physical tension, perfect for the end of a long day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dd2aa17b-2473-40f2-8f43-d14788074ec1) - [Video: This video demonstrates the Jnana Mudra, or mudra of knowledge. Practicing this simple hand gesture during meditation can help invoke wisdom, promote a sense of peace, and support clearer communication.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54c6f789-54ae-4861-b997-b518e8835a38) - [Video: Vayu Mudra is a powerful hand gesture for calming an anxious or restless mind. This video demonstrates how to perform the mudra and explains how it works to balance the 'vayu' or air element in the body, promoting tranquility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/296f233b-3375-4caf-8478-dc76d92e0d99) - [Video: Jnana Mudra, or the gesture of wisdom, is a simple yet profound tool for meditation. This video explains how to form the mudra and how it helps you become more receptive to knowledge and inner peace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d97443cb-961a-4763-9c39-1fa1e45463f1) - [Video: Did you know that certain mudras can help with physical issues like snoring? This video introduces Adi Mudra, a primal hand gesture that can improve lung function, relax the nervous system, and reduce snoring.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/614b40b8-f7cc-4e51-8c82-e8825042de38) - [Video: Chanting mantras is a powerful practice for cultivating positive energy. In this video, I chant the Gayatri Mantra and explain how the sacred sounds can bring mental peace, develop intuition, and improve your overall well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f845cf9e-6a9a-498b-ba81-f7d9fd3d81c0) - [Video: The Gayatri Mantra is one of the most powerful hymns in Hinduism. This video explains the science behind it, detailing how its vibrations can sharpen the intellect and transform your mental state from negative to positive.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f116fe3-68bb-4412-9469-cacf25fafee3) - [Video: Finding 'me-time' as a new mom can feel impossible. I practice yoga even while traveling, using simple techniques like the Humming Bee breath to stay mindful and centered. It's about finding those small moments of peace wherever you can.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c1652e44-03a4-41d0-9be9-1793278d6b73) - [Video: Sometimes, self-care is as simple as a slow walk in nature. Pushing a stroller through a green, quiet street can be a form of moving meditation and therapy for a tired new mom.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7b506e6e-b8ce-4347-a3e2-371b8c4f4996) - [Video: This is a collection of gentle reminders for every new mom. Postpartum is a journey of transformation, not weakness. You are enough, and the love you are building is forever.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c425012b-07fb-4844-b8a5-9b44fb3fd327) - [Video: This video demonstrates a heart-opening yoga pose. Practices like this help to release stored emotions and empower your feminine energy, allowing your heart to shine and find grace on the mat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb8cac3d-5e2d-4206-aefa-95dee184f9e2) - [Video: Self-care isn't always about yoga mats and long meditations. Sometimes it's about giving yourself permission to do nothing, to disconnect from bad energy, and to protect your peace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb991ecd-9e11-416e-b4d7-37a541f5fd81) - ![This infographic explains the science of how yoga reduces stress. It details how the practice activates your parasympathetic nervous system, reduces cortisol levels, and improves mindfulness to relieve muscle tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0a77ef0d-cda9-4654-ab1e-33975cf8e488) - ![When you feel anxious, grounding techniques can bring you back to the present moment. This graphic offers four simple steps: pause and breathe, feel your body, engage your senses, and move gently to release tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9e838b3a-bb2d-401c-b7b7-9a6a4d726cf9) - ![This is the cover image for my guide on how to ground yourself during anxiety. It represents finding a calm center amidst the chaos, a core principle of my mindfulness practice for moms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6aff965a-6352-40ef-86d6-07b469723f46) - ![This is the title card for a series on three simple mindfulness exercises. These practices are designed to be quick, easy to incorporate into your day, and highly effective for calming the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/30350941-ea25-4679-86b9-6abaaaa44610) - ![The first mindfulness exercise is Mindful Breathing. This simple graphic reminds you to focus on your breath, counting each inhalation and exhalation to anchor yourself in the present moment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c3b01206-9faf-49d5-badb-95fb3c12e4f7) - ![The second exercise is a Gratitude Practice. Taking a moment to think of something you are grateful for can immediately shift your perspective and foster a sense of well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4fe77e07-bd35-4ff9-ba5e-0a167c72c483) - ![The third exercise is using Positive Affirmations. Repeating phrases like "I am strong and capable" helps to rewire your thought patterns and build self-confidence, which is so important on the motherhood journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b16c2418-90bd-4f5d-bacf-d9205a5ef2c8) - ![This is a simple guide to a one-minute meditation. If you're new to meditation or short on time, this is a perfect way to start, focusing on the physical sensations of your breath to calm your mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f8e4c82-5ea3-4077-bbb9-0de0e40a5702) - ![A little bit of humor for all the mommies out there. We prepare so much for delivery day, but the real endurance test is motherhood itself, which has no epidural. We are all in this together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83b61c10-2ecd-467e-beb5-adeeb55bf0cd) - [Video: This illustration perfectly captures the life of a modern mom, balancing everything at once. Yoga is the practice that helps us find our center and strength amidst the beautiful chaos of diapers, deadlines, and duties.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec34c3db-981f-471c-bcef-99da0f2ade3d) - ![A relatable look at what meditation practice is really like with kids around. It’s a reminder to find humor in the imperfections and that any effort to find calm is a victory.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2f50f0df-1b49-43e8-bb58-8cf5f49cfc78) - [Video: While meditation is incredibly beneficial, there are times when it might not be appropriate. This video explains situations, such as during acute emotional distress, where other grounding techniques might be more helpful.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6e1ec67a-1c8f-47c6-9017-284a74a54cf8) - ![A duplicate image for the mindfulness exercise series.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f26e1b97-bc91-43b7-a2d9-f23840343402) - ![A duplicate image for the mindfulness exercise series.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46e83173-a7d6-4d80-895c-9e6d8a8234d2) - ![A duplicate image for the mindfulness exercise series.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26dddc5d-861e-42d3-b94b-74ca74e41e96) - ![A duplicate image for the mindfulness exercise series.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/267d1093-0251-4c10-a52c-ce54f247de3c) ### [Ayurveda & Nutrition for Healing](https://mytribe.in/yogahamsia/postnatal-fitness-recovery/ayurveda-nutrition-for-healing) - [Video: In this live session with an Ayurvedic doctor, we discuss how to care for yourself during the postpartum period. We cover topics like diet, rest, and Ayurvedic formulations like Shatavari to rebuild strength (bala) and support lactation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/deff1ddd-f5c0-40ee-9e51-00b04bcc62e9) - [Video: As a nutrition coach, I blend Ayurvedic wisdom into my postpartum care. This is my personal recipe for a postpartum tea made with Ajwain, Jeera, and other herbs known to support lactation and help calm the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d37579b0-4a7f-4e63-8b1c-37823e39e438) - [Video: This is a one-pot Palak Dal Rice recipe that is highly nutritious, tasty, and easy to make. Spinach is a great source of fiber and can help fight inflammation, making this a perfect meal for postpartum healing and for those with PCOS.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/33189979-6c91-4981-b0b6-358a7ee72f45) - [Video: Here is a quick, easy, and healthy Rajma bowl recipe. It's packed with protein and fiber, making it a great option for a light dinner that will keep you full and support your body's recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46be5da2-6cbc-43ea-9a0b-6610529b67fa) - [Video: Have a chocolate craving but want to stay healthy? This is my favorite sugar-free recipe for dates and walnut chocolates. Dates and walnuts are great for energy and brain health, while dark chocolate can help boost your mood.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83438b60-7395-4a9b-a890-3aa2c96e8e83) - [Video: Millets are a fantastic addition to a healthy diet. This video shows how to make a delicious and nutritious Foxtail Millet Bisibelebath, a low glycemic index meal that's great for weight management and digestive health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c54ba73-acf0-4747-a5ae-a5805d421f28) - [Video: This is a quick and healthy breakfast recipe for puffed rice upma, a popular dish from Northern Karnataka. It's a light, wholesome meal that only takes about 15 minutes to prepare, perfect for busy mornings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7edbfe04-8800-4b40-8e57-25e8581729a6) - [Video: This video breaks down the five essential micronutrients every woman needs for optimal health. I cover the importance of Iron, Zinc, Vitamin D, Magnesium, and Probiotics and list some common food sources for each.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fac88b93-46bf-4936-ab32-42b0378e2842) - [Video: Beat the summer heat with this refreshing and healthy buttermilk cooler. This simple recipe is an excellent source of protein and calcium, helps reduce acidity, and promotes good digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7b0b45a4-6557-479d-92c5-918d85f914e2) - ![This is the promotional graphic for my Instagram Live session on "Motherhood Mastery by Ayurveda and Yoga" with Dr. Sumukhi. We discussed how these ancient sciences can support women through conception, pregnancy, and postpartum.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/75c5a5b4-1d57-4a01-9598-7b1445bbc9ca) - ![This infographic explains how yoga supports natural weight loss. It highlights benefits like boosting metabolism, reducing stress-related eating, building lean muscle, and improving sleep, all of which are key to postpartum recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/06e55d47-34f2-4188-be79-62694bb9f1c5) ### [Expert Talks on Motherhood](https://mytribe.in/yogahamsia/postnatal-fitness-recovery/expert-talks-on-motherhood) - [Video: In this live session for Breastfeeding Week, I spoke with Dr. Rani, an international board-certified lactation consultant. We busted common myths and answered questions about challenges like low milk supply and sore nipples to help make the breastfeeding journey smoother.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c88dc3d-b7b8-46f8-b8d6-9aca5cf42bd0) - ![This was the announcement for my "Empowered Feeding" live session with lactation consultant Dr. Rani Balgude. Our goal was to provide expert tips and mindful support to make the feeding experience less overwhelming and more empowering for every mother.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f0e7b43d-c568-4043-9270-ba1e4df34606) - [Video: In this live session with an Ayurvedic doctor, we discuss how to care for yourself during the postpartum period. We cover topics like diet, rest, and Ayurvedic formulations like Shatavari to rebuild strength (bala) and support lactation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/deff1ddd-f5c0-40ee-9e51-00b04bcc62e9) - ![This is the promotional graphic for my Instagram Live session on "Motherhood Mastery by Ayurveda and Yoga" with Dr. Sumukhi. We discussed how these ancient sciences can support women through conception, pregnancy, and postpartum.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/75c5a5b4-1d57-4a01-9598-7b1445bbc9ca) ### [Our Community in Action](https://mytribe.in/yogahamsia/postnatal-fitness-recovery/our-community-in-action) - ![It means the world to me when clients feel supported and confident. This feedback from Dr. Sumukhi, a mom-to-be I worked with, highlights my commitment to providing safe, informative, and personalized guidance through every stage of pregnancy and beyond.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/51dc6970-80b9-4858-a03c-1dbeab3d9dcb) - ![This powerful testimonial shares how prenatal yoga helped manage discomforts in the third trimester and provided the calm needed for a Cesarean delivery. It's a beautiful example of how yoga supports you, no matter how your birth story unfolds.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4aabbc7c-a392-42d9-807c-8aa8439bc0e7) - ![I'm so grateful for clients like Priyanka from Mumbai. Her feedback highlights how my online classes create a personal and connected environment, leaving her feeling relaxed and rejuvenated after each session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ccd976cf-9eb3-4330-98fe-65e1756272ea) - ![A short and sweet note from Rachana in Bengaluru. I love hearing that my classes help her feel active, energetic, calm, and peaceful throughout the day. That's the true goal of our practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/70d0a0f9-4640-47e6-befd-b139a7abd83d) - ![It's amazing to see how yoga can become a family activity. Vaidehi from Sydney shares that my instructions are so clear that even her 6-year-old daughter can follow along and enjoy the asanas.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db09d5ef-fabd-46a8-9081-61e87659c01a) - ![This is the first part of a wonderful review from Sahana in Abu Dhabi. She shares how my teaching method pushes her gently, helping her feel a full-body workout and noticing a huge difference in her flexibility and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e44e8a19-8020-40f6-a3a8-9705802c48cc) - ![Here is the second part of Sahana's feedback. She highlights my dedication and how I ensure every muscle gets attention, and she looks forward to learning more challenging asanas in the future.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7d477eb-3f3e-4040-a7bc-37163292315a) - ![Prabha from Sydney shares how she was initially hesitant about online yoga but found my classes easy to follow, even as a beginner. It's proof that a supportive virtual environment can be just as effective as an in-person one.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9718e972-463d-4b70-b22d-a3c6fa55b46a) - ![In the second part of her testimonial, Prabha describes my teaching style as warm, gentle, and calm. I strive to create a space where every hour spent on the mat feels like a pure bliss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73a23454-c9c8-4d55-b6a9-6c6ee6155497) - ![Radhika from Mangalore shares her happiness with my clear instructions and class plan. It's wonderful to know that she can easily perform the asanas and breathwork from the comfort of her home.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9af92514-ea83-431d-855e-c1587a5a0068) - ![Aparna, an entrepreneur from Gujarat, shares how she was glad to find my sessions to restart her yoga practice. She highlights my professional approach and how I tailor exercises to personal constraints.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8dce5ee1-8bf4-43e5-9c83-6bbc4b363c22) - ![In the second part of her feedback, Aparna mentions she loves the blend of core strengthening with calming meditation and face yoga, making each practice a joyful and rejuvenating experience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9eb0aec8-711b-4d5a-b292-2cbeefab31a3) - ![Sunaina, a Business Analyst from Sydney, shares her great experience after two months of practice. She loves the clear instructions, prompt feedback, and interesting asana variations in each session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/391aa47c-45c5-43fc-9f4b-f0463cafd07c) - ![This is the first part of a heartfelt message from Spoorthy. She expresses gratitude for the early morning sessions, which have helped her build discipline and start her day with enthusiasm and purpose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8548f7b6-3085-438b-b635-1695f9aebbe4) - ![Here is the rest of Spoorthy's wonderful feedback. She highlights the customized attention and modifications that ensure precision and safety, leaving her feeling energized and inspired after every class.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57126dbd-e9af-4750-9fe2-66e77f8cf8a5) - ![This is the first part of a lovely testimonial from Supritha in Bangalore. As a beginner, her main focus was physical fitness and mental health, and she found a wonderful mentor in our sessions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cffa2833-03d7-4d4b-b28b-05701b7ec43f) - ![Supritha continues by sharing how energized she feels after each one-hour session. She finds my guidance on the necessity of different asanas and posture correction really helpful for practicing in the right way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2da0c458-36ba-4cd1-b75f-50efbac796c8) - ![Manavi, a Quality Assurance Manager from the Netherlands, shares her happiness in starting her training with me. She describes me as a professional, experienced coach with deep knowledge of yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f68a1ba4-fee0-40fc-b55b-343d4b7c905b) - ![Manavi goes on to share the incredible changes she's noticed in her mood, energy, stamina, and even her thyroid profile since starting the classes. I'm so proud of her progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7bdb53f7-5e37-46a0-a31c-52463f3927eb) - ![This is the cover image for Manavi's testimonial, asking why she chose my online sessions. Her story is a testament to the transformative power of a consistent and guided yoga practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d084eca-911d-49cc-91d6-60fedad73116) - ![Jewel, a Senior Software Developer from Mangalore, shares her incredible experience. She highlights my unique way of framing class themes for flexibility and strengthening, which has improved her productivity and posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2cb021a7-8965-4215-a00d-35f6316780a6) - ![Ashwini, a Special Educator from Bangalore, appreciates my dedication and attention to detail. She values how each session is planned to ensure every minute is spent meaningfully for the body and mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e7420e0-12e9-40bd-8436-a86f4e8c489a) - ![A beautiful collage of my students in their favorite poses. Yoga is not just an exercise; it's a mantra for a healthy, happy, and peaceful life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18b12e65-2aaa-4b87-a746-9c822bac9170) - ![One of my students demonstrating Ustrasana (Camel Pose). This image is paired with a quote from B.K.S. Iyengar: "Yoga is a mirror to look at ourselves from within."](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/629d4347-621e-4435-a659-4497746d14ca) - ![A student gracefully holding Trikonasana (Triangle Pose). The caption reminds us to "Inhale the future, exhale the past," a core tenet of our mindful practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6c1edf10-b471-4c32-a9c2-c0ee0a88dba3) - ![Another student in a deep Ustrasana (Camel Pose). The quote from the Yogasutras reminds us that success in yoga comes from long, uninterrupted, and positive practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd70bd2a-f2e1-460f-9738-21174c2250d4) - ![A student in Camel Pose, embodying the principle of 'Sthiram Sukham Asanam' which means a yoga pose should be a balance of stability and comfort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f555610-3aec-4383-8096-2222aa3bab9f) - ![A collage showing another student moving through various asanas. It beautifully illustrates that yoga is truly the science of well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14edffee-37c7-434f-9ef8-2e1e5e33969f) - ![A duplicate of a client testimonial.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1484dff7-bc24-4549-a463-8ef09f9ca5cf) - ![A duplicate of a client testimonial.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/28539976-b134-464c-b0dd-fbe55bdca7a0) - ![A duplicate of a client testimonial.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fad45813-2f6c-4bfc-9a0e-eaa165cac202) - ![A duplicate of a client testimonial.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/714da5af-8953-432f-9fd2-a96bace8ebb4) - ![A duplicate of a client testimonial.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76b4b20f-1749-4c5b-93ee-7b04e3b590da) - ![A duplicate of a client testimonial.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae0459a2-aff6-423e-9dcf-fab2fe5a41fa) - ![A duplicate of a client testimonial.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7377957-1e1c-4472-99d2-0be9eccb98ab) ### [Understanding Yoga: Poses, Philosophy & Tips](https://mytribe.in/yogahamsia/postnatal-fitness-recovery/understanding-yoga-poses-philosophy-tips) - ![This graphic illustrates the 8 Limbs of Yoga, the foundational philosophy of the practice. It goes beyond physical postures (Asana) to include ethics (Yamas), personal practices (Niyamas), and breath regulation (Pranayama).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8c67cfe-f708-4ff4-bd14-fc80f8eb7196) - ![This diagram explains the concept of Ida and Pingala, the two primary energy channels (Nadis) in the body. Understanding this helps us see how practices like Nadi Shodhana (alternate nostril breathing) bring balance to our feminine and masculine energies.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26b02fb9-ac5b-4e68-98f3-81dbdecf8df2) - ![Why is yoga the best form of movement? This post explains that unlike other activities that only contract muscles, yoga balances muscle stretch and contraction, which keeps cells active and promotes long-term mobility and health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/150fa440-bd01-4d85-9902-00578dd9346a) - ![This infographic details how yoga supports reproductive health by improving blood circulation, balancing hormones, and reducing stress. It's a holistic approach to women's wellness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ca0d460e-8227-47d4-8451-8fb08b579e6f) - ![This graphic shows how different yoga poses support posture and spinal health. It highlights how poses like Cat-Cow relieve back pain, Plank builds core strength, and Bow Pose increases flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7f405773-e13a-4b08-816e-fc9b91116282) - ![This is the cover image for my guide on Yoga for Posture & Spinal Health. A healthy spine is the key to overall well-being, and yoga provides gentle yet powerful tools to support it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/71fb0cbd-d447-4786-b79c-0235518237c9) - [Video: This video provides five essential tips for a successful home yoga practice. It covers everything from creating a dedicated space to using a good quality mat to ensure you get the most out of your sessions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2771ae1c-0473-4e7e-b5f0-87d01583befc) - [Video: This video explains why my clients are so happy with our online sessions. I detail my class plans, which are customized for women's health needs like hormonal balance, PCOD, fertility, and weight management.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8c7be9df-1e5d-46a0-9dad-afd71f5c268d) - [Video: Can yoga really increase your height? This video explains how poses like Talasana and Tadasana won't make your bones grow, but they will extend your spine and correct your posture, making you appear taller and stand straighter.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7adea56b-40cd-4d85-9f6f-809f8d1683e8) - ![This post outlines the key benefits of practicing yoga online. It saves time and money, is more accessible, allows you to learn from tutors worldwide, and lets you practice without comparison in the privacy of your own home.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9cdb328c-c49f-4bc4-a135-3e8273968d34) - ![Here are five reasons to join my online sessions. I focus on creating a private, time-saving, and effective practice focused on women's health, allowing you to learn from an experienced tutor from anywhere in the world.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89e68883-847a-4c69-bcc8-f6aded9b36c0) - ![A simple but crucial tip: practice your breathwork and mindfulness every day. Even a few minutes outside of a formal yoga class can have a profound impact on your mental and physical well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d6c44fba-4587-42fa-843d-153c33ea925c) - [Video: This video explains the science behind worshipping the Tulsi (Holy Basil) plant. It's a medicinal herb that boosts immunity, purifies the blood, and disinfects the skin, which is why our ancestors revered it as a sacred plant.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/15a708fd-36e7-4829-9a88-e16584f4d6aa) - ![This is a fundamental truth about yoga. The study of asana is not about mastering a posture; it's about using the posture to understand and transform yourself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9abcf3b5-c22c-4d09-a2f9-4d6cad1d4d07) - ![A gentle yoga reminder: always finish your session with Savasana (Corpse Pose). This final rest is not optional; it's essential for integrating the benefits of your practice and activating your body's natural healing system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cb735334-d949-46c2-9d0c-2fa772e09a1c) - ![This powerful infographic shows the many ways chronic stress can make you sick, from sleeping problems and hair loss to muscle tension and an upset stomach. It's a stark reminder of why stress management practices like yoga are so vital.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1adb860d-a3c7-4fe3-a34b-86677789a3ea) - ![A simple, profound truth to live by. The only thing that stays with you until you die is your body, so it's essential to take care of it with kindness and respect.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/20ae71aa-44a6-4ed1-a250-4a4b7002825f) ### [My Personal Journey](https://mytribe.in/yogahamsia/postnatal-fitness-recovery/my-personal-journey) - ![This is the cover for a carousel about how my practice shifted after becoming a mom. Motherhood completely reimagined my relationship with yoga, and I want to share that evolution with you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c0526c2c-4599-498c-9df4-065579805d3c) - ![The first shift: listening to my body more. I learned to honor the need for rest and recovery over pushing through exhaustion, a crucial lesson for any new mother.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/163b1173-ad8a-49fc-a885-ce5c4b56c348) - ![The second shift was embracing shorter, more intentional workouts. With limited time, every movement now has a clear purpose and focus, making my practice more efficient.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9adc947e-c852-411c-8d2c-4eb7b39eeda3) - ![The third shift was a deepened mind-body connection. I began practicing with more awareness, tuning into the subtle emotional and physical shifts happening post-pregnancy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/80a035cc-91e7-4dc9-bada-72d33a1a5aad) - ![The fourth shift was redefining strength. I learned that true strength isn't just physical; it's about resilience, patience, and self-compassion, especially on the hard days.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c10c8ce2-a2a4-4831-a6f4-1e3112674260) - ![The fifth and most joyful shift: practicing with my baby nearby. My mat became a shared space for play, bonding, and connection, turning my practice into a beautiful part of our daily routine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2fea330b-6790-4d88-a9c2-676bfe1e20b6) - ![This image, showing a mother in downward dog with her baby, perfectly captures what yoga looks like for me now. It's about finding ways to integrate your practice into your new life, not separating them.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c957c61f-4cf1-4d3b-b2af-dc3343652b64) - ![A real and honest moment from my own journey. Here I am, six months postpartum, figuring out the beautiful exhaustion of new motherhood. It's a reminder that we are all in this together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e10e1545-dbc3-4250-94fc-e3c7beee296d) - [Video: This is a sequence of yogic practices I do to stay physically and mentally young. It includes gentle stretches, strength-building poses like Downward Dog, and finishes with Pranayama and Meditation to keep my mind clear.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/07f30a31-2565-4c62-9a9d-59cc294fd052) - [Video: Our hips can store a lot of locked emotions, leading to pain and tightness. This video demonstrates four simple stretches, including a supported pigeon pose, to help unlock your hips and release that stored tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f03da7d-fd18-465a-a7e6-624df9c08b1d) - [Video: For all the women working in tech, I created this sequence to find harmony in the digital hustle. It includes poses to release muscle tightness from sitting and a calming mudra to balance your mental health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7c84782-bd59-4235-a9b0-1665bd3619dd) - [Video: This video explains how to balance your feminine (Ida) and masculine (Pingala) energies through yoga. A balanced energy flow is key to unlocking your full potential and power as a woman.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aac4f608-a3b4-472d-af11-b0b40f74c92d) - [Video: Our emotions often get locked in our hips, shoulders, and spine. This simple sequence of hip openers and spinal twists is a powerful way to release those locked emotions and prevent future pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7cdc363-539b-448a-bc4b-2d9eba8a791d) - [Video: These are two simple asanas, Bhujangasana (Cobra Pose) and Parvatasana (Mountain Pose), that always make me feel strong. They are excellent for improving mental health, concentration, and overall well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3b877503-2609-4d3b-a728-ec07e758cf16) ## Meet your expert [Hamsikha](https://mytribe.in/yogahamsia) ### My story Hi, I'm Hamsikha, but these days, mostly just 'mama' to my 6-month-old. Used to think yoga was all about perfect poses, but now? It’s finding a few minutes of peace in the baby chaos, sneaking in Vishnu Sahasranama chants (my anchor during pregnancy), and letting my kid crawl on my mat while I stretch. Postpartum isn’t a quick fix, it’s messy and slow and full of surprises. I show up as I am, and I hope you will too. ### My work - **Yoga & Nutrition Coaching**: I offer pre and postnatal yoga classes, face yoga for mothers, hormone therapy, and nutrition advice. - **Mind-Body Connection**: Classes mix breathwork, mindfulness, and meditation - not just exercise, but real healing. - **Safe & Relatable Space**: I share my own journey - nothing is off limits, and every session fits your stage and needs. - **Ancient Wisdom for Modern Moms**: We use Ayurveda for new moms and Garbhansanskara to support strength and digestion after birth. - **For All Women**: Expecting, new mom, or just juggling life - you’re welcome, no yoga experience needed. ## More services from Hamsikha - [Yoga for Hormonal Balance & Women's Health](https://mytribe.in/yogahamsia/yoga-for-hormonal-balance-women-s-health) · ₹250-800 per session (estimate) - [Prenatal Yoga & Wellness Program](https://mytribe.in/yogahamsia/prenatal-yoga-wellness-program) · ₹2,000-7,000 per month (estimate) - [Maternal & Women's Nutrition Coaching](https://mytribe.in/yogahamsia/maternal-women-s-nutrition-coaching) · ₹800-2,500 per session (estimate) ## Experts similar to Hamsikha on mytribe - [Postnatal Recovery Yoga by Aparna Ajayan](https://mytribe.in/aparnaajayan/postnatal-recovery-yoga) · ₹5,000-9,000 per 6-week program (estimate) - [Postpartum Fitness & Recovery Program by Bharti Goel](https://mytribe.in/herhealthcareathome/postpartum-fitness-recovery-program) · ₹2,000-8,000 per 6-week program (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 - [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 Health Yoga by Aarthi Padmanabhan](https://mytribe.in/padmayogaacademy/women-s-health-yoga) · ₹400-1,000 per session (estimate) · Padma Yoga Academy - [Prenatal and Postnatal Fitness Classes by Pujitha Shetty](https://mytribe.in/calmbirth.india/prenatal-and-postnatal-fitness-classes) · ₹350-1,200 per session (estimate) - [Holistic Postpartum Nutrition Coaching by Mama Be Fit](https://mytribe.in/mama.be.fit/holistic-postpartum-nutrition-coaching) · ₹2-15K per month (estimate) - [Prenatal & Postnatal Yoga (Garbhsanskar) by Swati](https://mytribe.in/swathisinghmehra/prenatal-postnatal-yoga-garbhsanskar) · ₹400-1,500 per session (estimate) · National Capital Region - [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 - [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 - [Postpartum Fitness & Recovery Coaching by Aksshaye S Shetty](https://mytribe.in/aksshayesshetty/postpartum-fitness-recovery-coaching) · ₹2,500-8,000 per month (estimate) ## Book To book Hamsikha, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Postnatal%20Fitness%20%26%20Recovery%20by%20Hamsikha.)