Postpartum Healing: Gentle Recovery & Reconnection
Your body has done incredible work. Postpartum is a time for healing and gentle reconnection, not for rushing to bounce back. Let's rebuild your strength at a pace that honors your new reality.
"Don't rush." This is my anthem for every new mother. In a world that pressures us to "bounce back," I offer a space to heal, to bond, and to honor your transformation. This video is a reminder to be gentle with yourself, for your postpartum journey is not a race back to who you were, but a beautiful becoming.
Recovering from a C-section requires patience and care. In this video, I share essential tips for the first six weeks, focusing on rest, nutrition, and using a supportive maternity belt correctly to aid your body's natural healing process.
A visit to a pelvic floor specialist is so important for postpartum recovery. This video explains the three main things they check: diastasis recti, internal pelvic muscle function, and C-section scar healing. Understanding your body is the first step to healing it correctly.
Postpartum, your body's intelligence deepens. You learn to move with more wisdom and precision. This is a reminder that motherhood is a beautiful evolution in your practice, not a setback. You become wiser with your energy.
After birth, the body changes. Its rhythms change. So does the practice. There is no going back to 'normal', only moving forward into a new, more intuitive strength.
My yoga practice now involves using whatever props I can find, sometimes just breathing, sometimes just watching my baby play. It's about finding moments of connection and movement wherever I can.
There is no going "back." Only forward, to a new kind of strength. One that's more measured and intuitive. This was a profound realization for me during my postpartum journey.
About this collection
True recovery starts with understanding how your body has changed. Whether you are healing from a C-section or managing Diastasis Recti, we do not jump into traditional asanas. I show you how to use yoga chairs, belts, and bolsters to support your pelvic floor and nervous system, allowing you to move without straining your incision or overworking fatigued muscles.
Moving with Awareness, Not Force
Postpartum recovery is often treated as a race to return to your pre-pregnancy shape. My classes focus on the opposite. We use the Iyengar method to provide 'props'—chairs, belts, and wall ropes—that hold your body where it needs support, allowing your muscles to engage safely.
Why Props Matter for Recovery
- C-Section Care: We avoid movements that strain the incision area. Instead, we use gentle breathing and supported restorative poses to help the scar tissue and surrounding muscles heal.
- Diastasis Recti: We identify safe movements that build core integrity without creating intra-abdominal pressure, which is crucial in the early months.
- Nervous System Regulation: Between sleepless nights and the physical toll of breastfeeding, your nervous system is often in a state of high alert. We use specific supported postures to dial this down, helping you find a sense of calm.
Frequently Asked Questions
When can I start? Once you have clearance from your doctor, usually after the 6-week check-up, you can begin gentle movement. If you are healing from a C-section, we proceed even more slowly.
Do I need previous yoga experience? No. In fact, many students come to me because they want a practice that is specifically designed for the postpartum body, not a general class that ignores the limitations of this phase. We start where you are—even if that means starting with breathing and simple stretching while your baby sleeps nearby.
Pragya Bhatt
I’m Pragya. After navigating my own C-section recovery and the demands of motherhood, I teach yoga as a tool for healing rather than exercise. My practice is about meeting you where you are, using props to help you rebuild strength safely.
Find the right support for your needs
Looking for something specific? Search for classes, therapy, or specific recovery support.
More from Maternal Wellness Yoga by Pragya Bhatt