--- title: "Postpartum Pelvic Floor & Core Recovery Yoga Classes" description: "Safely rebuild your pelvic floor and core strength after pregnancy with Hamsikha. Gentle, expert-led postnatal yoga focused on real postpartum recovery." canonical: https://mytribe.in/yogahamsia/postnatal-fitness-recovery/pelvic-floor-core-recovery last_updated: 2025-09-06 --- # Pelvic Floor & Core Recovery Tribe Verified · Safe, expert-led recovery for postpartum mothers By [Hamsikha](https://mytribe.in/yogahamsia) · Virtual sessions; Baby-friendly home practice · ₹2,800 per month (estimate) Part of [Postnatal Fitness & Recovery](https://mytribe.in/yogahamsia/postnatal-fitness-recovery). [View full gallery](https://mytribe.in/yogahamsia/postnatal-fitness-recovery/gallery) Postpartum recovery is a slow, personal journey. I use safe, guided yoga to help you rebuild pelvic floor strength and core stability, all from the comfort of your own home. ## Photos and videos - [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) ## About Pelvic Floor & Core Recovery I don't believe in quick fixes or intense gym workouts immediately after birth. We start where you are—whether you're healing from a C-section or dealing with pelvic pain—using gentle movements like Bridge pose and controlled breathwork to reconnect with your core, always checking with your doctor first. ### A Gentle Path to Core Strength Reclaiming your body after childbirth isn't about rushing to lose weight. It is about understanding what your body needs to heal. Many of the moms I work with come to me struggling with the 'mommy pooch,' back pain, or concerns about Diastasis Recti. My approach focuses on deep, conscious engagement rather than high-impact exercise. ### Why Focus on the Pelvic Floor? The pelvic floor is the foundation of your core. Weakness here can lead to incontinence and persistent back pain. By incorporating targeted movements like Kegels and specific asanas, we work to restore that support system. These exercises are subtle but highly effective when practiced with consistency. ### The 'Focus Mode' Difference I know that practicing yoga at home with a baby can be intimidating. My live online sessions use a 'Focus Mode' where you can see me, but others cannot see you. This ensures you have the privacy to move comfortably in your own space, without feeling self-conscious. ### My Approach to Recovery * **C-Section & Vaginal Birth Support:** I offer verbal modifications for every stage. Whether you are 6 weeks or 6 months postpartum, we adapt the poses to your current healing level. * **Mind-Body Integration:** We combine physical strengthening with short meditations. Your mental health is just as important as your physical recovery, and breathwork is a powerful tool to manage the chaos of new motherhood. * **Nutrition & Ayurveda:** Strength comes from the inside. I provide basic dietary guidance rooted in Ayurvedic principles to help you manage digestion and energy levels while you focus on recovery. ## About Hamsikha Hi, I'm Hamsikha. After my own pregnancy, I realized how lonely and confusing early motherhood can feel. I created these sessions so you have a safe, private space to heal, move, and reclaim your body without any pressure to be perfect. [See all of Hamsikha's services](https://mytribe.in/yogahamsia) ## More from Postnatal Fitness & Recovery by Hamsikha - [Featured](https://mytribe.in/yogahamsia/postnatal-fitness-recovery/featured) - [Gentle Postpartum Exercises](https://mytribe.in/yogahamsia/postnatal-fitness-recovery/gentle-postpartum-exercises) - [Mindfulness & Stress Relief for Moms](https://mytribe.in/yogahamsia/postnatal-fitness-recovery/mindfulness-stress-relief-for-moms) - [Ayurveda & Nutrition for Healing](https://mytribe.in/yogahamsia/postnatal-fitness-recovery/ayurveda-nutrition-for-healing) - [Expert Talks on Motherhood](https://mytribe.in/yogahamsia/postnatal-fitness-recovery/expert-talks-on-motherhood) - [Our Community in Action](https://mytribe.in/yogahamsia/postnatal-fitness-recovery/our-community-in-action) - [Understanding Yoga: Poses, Philosophy & Tips](https://mytribe.in/yogahamsia/postnatal-fitness-recovery/understanding-yoga-poses-philosophy-tips) - [My Personal Journey](https://mytribe.in/yogahamsia/postnatal-fitness-recovery/my-personal-journey) ## More services by Hamsikha - [Prenatal Yoga & Wellness Program](https://mytribe.in/yogahamsia/prenatal-yoga-wellness-program) - [Yoga for Hormonal Balance & Women's Health](https://mytribe.in/yogahamsia/yoga-for-hormonal-balance-women-s-health) - [Maternal & Women's Nutrition Coaching](https://mytribe.in/yogahamsia/maternal-women-s-nutrition-coaching) ## Similar work from other experts - [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 - [Postpartum Recovery: Core Rehab from the Inside Out](https://mytribe.in/fit.with.coach.m/pre-postnatal-fitness-coaching/postpartum-recovery-healing-from-the-inside-out) by Mrinalini Bakshi Sengupta · Pre & Postnatal Fitness Coaching · Online across India & sessions across Bengaluru - [Safe and Effective Postpartum Recovery Workouts](https://mytribe.in/curvy_dumbells/postpartum-fitness-recovery/safe-strong-your-postpartum-workout-guide) by Ishita Chauhan · Postpartum Fitness & Recovery · Available online - [Restore Your Pelvic Floor and Posture After Childbirth](https://mytribe.in/mama.be.fit/postpartum-fitness-core-restoration/pelvic-floor-posture-restoration) by Mama Be Fit · Postpartum Fitness & Core Restoration · Online fitness sessions - [Postpartum Yoga: Gentle Recovery & Reconnection](https://mytribe.in/yogawithpragya/therapeutic-yoga/postpartum-yoga-gentle-recovery-reconnection) by Pragya Bhatt · Therapeutic Yoga · Available Online; Studio in JP Nagar & Home visits across Bengaluru - [Postpartum Recovery and Core Rebuilding](https://mytribe.in/aura.birthingpartner/pregnancy-postpartum-fitness/postpartum-recovery-rebuilding-with-care) by Aura Birthing · Pregnancy & Postpartum Fitness · Online sessions & studio classes at HRBR Layout, Bengaluru ## 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.) 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