---
title: "Postpartum Yoga for Gentle Recovery & Reconnection | Yoga with Pragya"
description: "Rediscover your strength with specialized Postpartum Yoga. Focusing on gentle healing and pelvic floor health, I help you navigate recovery without the pressure to bounce back. Let's heal together."
canonical: https://mytribe.in/yogawithpragya/maternal-wellness-yoga/postpartum-healing-gentle-recovery-reconnection
last_updated: 2025-09-06
---

# Postpartum Healing: Gentle Recovery & Reconnection

Tribe Verified · Personalized Iyengar postpartum recovery plans.

By [Pragya Bhatt](https://mytribe.in/yogawithpragya) · Available Online; Studio in JP Nagar & Home visits across Bengaluru · ₹2,500 per session (billed monthly) (estimate)

Part of [Maternal Wellness Yoga](https://mytribe.in/yogawithpragya/maternal-wellness-yoga). [View full gallery](https://mytribe.in/yogawithpragya/maternal-wellness-yoga/gallery)

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.

## Photos and videos

- [Video: "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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f908cdd1-2946-4f2a-ba56-d78d2ebcbc9b)
- [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c4f9b0e-f1c3-4b2f-9ad3-ceb5ddd1596f)
- [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c8f891be-ac00-42ea-ab90-7292080abc09)
- [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3d7fcbe1-6c37-4b2c-8596-646c02afb04d)
- ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/672e50bf-c64b-4fc9-becc-490b2175c8e7)
- [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7fbdfe8c-b7bf-4356-8d9c-1969b3a67dd1)
- [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0dd26b4a-0e5c-4f36-928f-7e3a36b8c6f0)
- ![Practicing a variation of warrior pose on the rocks in Sri Lanka. After birth, I feel that yoga is within me more than ever before, not as a rigid set of poses, but as a way of being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0e5e9b80-d2af-458b-a9d3-bc02f7760e6e)
- [Video: Warm air, ocean light, and movement that makes sense for my postpartum body. This is what healing feels like. It's about finding joy in gentle, intuitive motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2d5c0c9-4da1-4a25-b6a4-cffae8268c84)
- [Video: In the early postpartum days, just making time for your mat is a huge achievement. This video discusses how Iyengar yoga, with its use of props, helps regulate your nervous system and allows you to find your center again, even when you're exhausted.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9cb072f3-d90f-499c-a835-32247b588b7d)
- [Video: You don't need your old body back. You have transitioned into someone new, like a butterfly from a cocoon. This video talks about giving yourself permission to be in this new form, with all its uncertainty and new priorities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c6de276-6628-48f3-968c-af8d55b0a4b0)
- [Video: When does the postpartum period actually end? In this conversation, we discuss the Iyengar perspective, which considers a woman postpartum for at least nine months, and how the healing journey is unique and individual for everyone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ca02fa7b-d006-4642-b0f9-a4c143501394)
- [Video: In this conversation, yoga teacher Mariela Cruz shares two key Ayurvedic tips for postpartum recovery: Abhyanga (self-oiling) to calm the Vata energy and proper nutrition to support both your healing and your baby's food if you're breastfeeding.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e1485977-9ff8-49b5-b054-f2e1f964572b)
- [Video: This is a testimonial from my student Prarthana, who came to me postpartum after her first baby and then again during her second pregnancy. Hearing how yoga helped her feel relaxed and gave her clarity of mind is why I do what I do.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4e77bc09-8120-4449-9385-4f5c47c7847e)
- ![A before-and-after comparison showing my body during pregnancy in 2024 and my postpartum recovery. This has been quite a journey of fitness, health, and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce91c39a-a65e-4007-a278-044663bd7bdc)
- ![A photo of me during pregnancy, part of my transformation journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85d9f0d8-022c-4394-99de-453a12ae504d)
- ![A photo of me postpartum, showing the results of a balanced and patient approach to recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f565aa15-1916-4c54-8d89-2ee4eeac9d3e)
- [Video: I designed this mom-baby yoga sequence during my own postpartum journey. It's a playful and effective way to bond with your baby while getting in some much-needed movement, even when time feels scarce.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa615dfa-1cb2-45dc-8653-5a6849b0d0fd)
- [Video: A look at what I eat in a day as a postpartum mom. I focus on wholesome, nourishing, home-cooked food like rasam rice, jowar roti, and salads to support my gut health, energy levels, and overall healing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/957df793-272b-4a86-9398-762c0c9c03bf)
- [Video: Sleep is a huge challenge postpartum, but it's essential for recovery. This video demonstrates three gentle asanas you can do right on your bed to help you relax and sleep better.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/11663201-00cf-43fa-9dca-703939994189)
- [Video: If you're trying to lose weight postpartum, focus on sleep. This video explains how sleep deprivation increases cortisol and hinders weight loss, and how practices like Yoga Nidra can improve sleep quality to support your goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f50867d-a593-450d-8364-9f45c6bd3d8e)
- [Video: Postpartum hair loss is common due to hormonal shifts. This video shares three things that helped me minimize it: regular coconut oil massages, taking my multivitamins, and practicing inversions to improve blood flow to the scalp.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f72c07f4-a4aa-4264-baef-13da5fd3d571)
- [Video: Let's bust the myth that epidurals cause chronic back pain. Postpartum back pain is usually due to the physical strains of pregnancy and the body realigning itself. Alignment-based yoga is the key to supporting this healing process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2f00b2f-c910-487f-ba6a-a51d140aad2e)
- [Video: A quick visual recap of the three things I did to minimize postpartum hair loss: regular oil massage, daily multivitamins, and yoga inversions like sirsasana and sarvangasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73d7eaff-f25c-4ff4-a833-284d585519dc)
- [Video: I lost 10 kgs of my pregnancy weight without calorie counting or crazy workouts. I focused on nourishing food, steadily increasing workout intensity with my doctor's approval, and eating a balanced diet.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6d8a16d-ff03-4705-b655-14599f0a28a0)
- ![They say when a baby is born, a mother is also born. This post reflects on the amplified maternal instincts and the profound connection that comes with motherhood, and how my daughter has become my source of light.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aec81f26-9544-4590-8e90-24e60bfdebcd)
- [Video: This video discusses the unrealistic standards set by celebrities for postpartum weight loss. I believe in a gentle, nourishing, and joyful approach, prioritizing mental and physical health over societal expectations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9cfe652c-3871-4dcf-b676-c7c52db8fd03)
- [Video: I look at my daughter and think of how my plans are no longer just mine, but 'ours'. This is a reflection on how motherhood has deepened my life, my writing, my spiritual practice, and my community. This is what a Happy Mother's Day is all about.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0bc4b99f-6818-4c86-a7ac-cb1fe4d7a9e8)
- [Video: This is my yoga now. Practicing with care, gentleness, love, and vulnerability, always in the present moment with my baby. This is the essence of postpartum yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/752d2bf0-a041-4dc9-bf8d-77217b319f11)
- ![This photo marks 40 days postpartum for me and Kalindi. This ceremony marks the mother and baby's readiness to emerge from their cocoon and interact with the world again, strong enough to face it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d95c2c6-3b4b-476d-965f-e0c015fd8da4)
- ![This carousel explains what your postpartum fatigue really means. It's more than just sleep deprivation and can indicate underlying issues like anemia, thyroid problems, or postnatal depletion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/daf823ce-5100-4bcf-8cbb-f69134ebc54b)
- ![Anemia, from blood loss during delivery, can be a major cause of postpartum fatigue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/60f6c2b0-071a-45ff-95a1-3215254a88f3)
- ![Postpartum Thyroiditis is an autoimmune attack on the thyroid gland that can happen after birth, leading to fatigue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7b3c3df1-45a8-4861-82cc-7132c404eff2)
- ![Postnatal Depletion is when your nutrient stores are so low that your body struggles to function, causing deep fatigue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08bb75f1-1ca6-4a3f-9dbc-69adf12cdcc3)
- ![This series addresses postpartum symptoms that are often dismissed as "normal," but shouldn't be.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7b1e90d5-155c-44ea-9308-d5ec0f7877b9)
- ![Incontinence after birth can indicate pelvic floor weakness or nerve damage and should be addressed with rehab.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bcd33c5d-46af-47d6-8104-11a087cde404)
- ![Painful sex postpartum can be caused by unhealed tears, scar tissue, or pelvic floor trauma and can be helped by a specialist.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ae8210b-14d0-454d-a059-044f3f3cab0b)
- ![Unexplained body pain, like wrist pain from lifting the baby or back pain from a weak core, is common but treatable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c8fc4eb-2b5c-4800-9039-48a6486bd88b)
- ![This carousel provides 5 essential insights about pelvic floor health every woman should know.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1f1b88be-e5e1-45f6-8d05-e5b852a49b8e)
- ![Early intervention is key. Consulting a pelvic floor therapist within 6 weeks postpartum can significantly enhance recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49ffa052-afbb-4f00-8a46-02b046bb3e66)
- ![Awareness gaps exist around pelvic floor issues due to stigma, leading to untreated symptoms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a4778832-2e38-4421-a920-dfe07b940b36)
- ![Recognize the warning signs of pelvic floor dysfunction, such as urinary leakage or pelvic pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9e42fd55-c446-486f-841f-875db7bf6d7d)
- ![Integrating gentle movement like breathwork and stretching aids postpartum recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9a898161-4f99-4242-9ae5-3d1f510faf5b)
- ![Beware of misinformation on social media. Seek guidance from qualified specialists for pelvic floor health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6d41d2f8-f57b-4110-86c5-9cdaca575a53)
- ![A carousel with three small, actionable tips that make a big difference to postpartum health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4604d202-ebe4-44af-ae2d-3cad3ee68c3e)
- ![As estrogen declines postpartum, we lose muscle and bone density. I incorporate strength-building asanas like chaturanga and virabhadrasana variations to counter this.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e5dd05c-500b-4944-b71f-9dd941ec4b58)
- ![Extreme workouts can negatively impact metabolism. I balance intense workouts with restorative yoga, aiming for one restorative session for every three intense ones.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/809277e7-3df9-474a-8790-2b6fe609cc8b)
- ![Longevity depends on more than physical health. I work on my mental well-being through Vedanta study, travel, journaling, and reading.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/910eeb35-d4c9-4105-90b4-d3b2417aa112)
- ![This carousel shares 6 real-life lessons on postpartum healing and feeling the pressure to 'bounce back'.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/35550fb5-5779-4a51-bc18-5e7364ffbde0)
- ![Rest is paramount for postpartum recovery. Prioritizing it allows your body and mind to heal from childbirth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/753b1fdb-8d0e-4bd3-b301-c9ab8ab6cf01)
- ![Don't focus only on strength training after birth. Flexibility is equally essential for the everyday movements of a new mom.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f2294b7-3670-4815-b5fc-389d62697676)
- ![Every little bit of movement makes a difference, whether it's gentle yoga, walks with your baby, or cardio sessions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/21624866-9d65-440e-8853-7da8011b8eac)
- ![Variety is key for a healthy recovery. Challenge your body with diverse but safe activities as you get stronger.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50fb3492-82de-4c6e-b683-e37f5b1e3e08)
- ![Deep tissue massages can work wonders to help your body open up and release tension after pregnancy and childbirth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e7a4835-ad56-4446-a639-afadc7eb1769)
- ![This carousel explains the causes of Diastasis Recti, including pregnancy, excessive core pressure, and poor posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8509b56-7939-44c7-883b-99270377e477)
- ![What is Diastasis Recti? This slide defines it as the separation of abdominal muscles and lists common signs like a belly pooch and core weakness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a949b52-078e-4716-966f-c79ca8ba22a3)
- ![How can yoga help with Diastasis Recti? It strengthens deep core muscles, improves posture, and gently brings the abs back together without strain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c623416f-6aa5-4fba-933a-ee820bdea370)
- ![Here are the best yoga poses for healing Diastasis Recti, such as Cat-Cow and Bridge Pose, and what to avoid, like crunches and deep backbends initially.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8bba99b9-c03b-40ff-8f2a-e57b9418151f)
- ![These are tips for a safe recovery from Diastasis Recti, including focusing on deep breathing, engaging the core gently, and consulting an expert.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b63d0ab-3fd8-4395-ae65-82b3f820da61)
- ![The title slide for my informational carousel on Diastasis Recti and how yoga can help.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/504555c0-0fdb-4d07-8e9a-afb4cc0305fc)
- ![This carousel explains how to fix your breastfeeding posture with yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b598c8c8-306d-4ec3-bfab-e900bb216977)
- ![Poor posture while breastfeeding can lead to back pain, neck strain, and fatigue. Good posture ensures comfortable feeding and a relaxed body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0131a467-8042-47e1-880e-dcee469fb21a)
- ![This slide outlines the basic seated posture for breastfeeding: a straight spine, relaxed shoulders, and feet flat on the floor, using a cushion for baby.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d7d7343-e387-47cc-a8c1-f3915e690b15)
- ![Sukhasana (Easy Pose) is a great foundational pose. Sitting cross-legged with a straight spine and taking deep breaths helps you stay relaxed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c65dcf5e-e451-4d6d-a20a-38748bf33a07)
- ![The Cat-Cow stretch is perfect for relieving back tension after long feeding sessions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a82f302c-9811-4f5d-a4a9-3e51d24692b1)
- ![Simple shoulder and neck stretches, like head tilts and shoulder rolls, can release tension built up during breastfeeding.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c92864cb-3731-45ec-87a4-cd9bbd5b08a4)
- ![This carousel explains how yoga supports hormonal balance after pregnancy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7590ad85-db42-4d00-a23e-d9994364a36d)
- ![After pregnancy, hormonal changes can impact mood and energy. Yoga helps restore balance by reducing stress and improving circulation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cf537bdb-332a-4ec0-9bf1-ba5de14e2523)
- ![Yoga reduces cortisol (stress hormone) levels through calming poses and breathing exercises, supporting emotional well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4d0d172b-1604-4165-b044-a016cf4066bf)
- ![Certain poses, like forward folds and inversions, gently stimulate endocrine glands like the thyroid and adrenals, promoting hormonal equilibrium.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b71ed68e-0235-47ea-8e7e-23df48c0b703)
- ![Yoga encourages the release of oxytocin, the love hormone, enhancing your emotional connection with your baby and reducing feelings of isolation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/178e34a2-5923-4664-82f7-f20a1b6aa1ff)
- ![The title slide for my carousel on how yoga supports hormonal balance after pregnancy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d442932-fce3-4478-a933-7b697dcf6e26)
- ![This carousel helps you understand and manage postpartum mood swings. A little support goes a long way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/526a54ea-7669-4de8-a7c9-4c8fb8e4877d)
- ![Postpartum mood swings are caused by massive hormonal changes combined with sleep deprivation and new responsibilities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7fe107ec-fc66-4cd2-87af-b9ddbcf27acb)
- ![Signs you might be experiencing postpartum mood swings include feeling overwhelmed, irritability, frequent crying, and difficulty bonding with your baby.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/127d075f-8e50-438a-9b85-b15f5621021c)
- ![Here are five ways to manage postpartum mood swings: prioritize rest, eat balanced meals, move your body with yoga, connect with loved ones, and seek professional help if needed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9e0fd9c7-d019-4d11-b69f-6338392e52c8)
- ![This carousel breaks down common postpartum struggles and their solutions. First up is fatigue from sleep deprivation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d14d2b0b-7a5c-40d0-9047-e7652ef25905)
- ![Back pain is another common struggle, caused by bad posture and lax muscles from pregnancy hormones.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/165fdffc-6ec7-49c9-962e-ac98ce663ab7)
- ![Perineal pain from tears or stitches is another challenge. Using a peri bottle and consulting your doctor can help.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8eeec924-9c5e-4637-8c68-31e5b1ac263f)
- [Video: I knew the postpartum journey would be challenging, which is why I decided to make it as fun and safe as possible. Barre workouts were a great addition to my yoga, helping me regain strength and supporting my mental health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ccd79b0-1066-424a-b86c-4ede8d303174)

## About Postpartum Healing: Gentle Recovery & Reconnection

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.

## About 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.

[See all of Pragya Bhatt's services](https://mytribe.in/yogawithpragya)

## More from Maternal Wellness Yoga by Pragya Bhatt

- [Featured](https://mytribe.in/yogawithpragya/maternal-wellness-yoga/featured)
- [Prenatal Yoga: Strength & Comfort for Every Trimester](https://mytribe.in/yogawithpragya/maternal-wellness-yoga/prenatal-yoga-strength-comfort-for-every-trimester)
- [Yoga for Fertility & Hormonal Balance](https://mytribe.in/yogawithpragya/maternal-wellness-yoga/yoga-for-fertility-hormonal-balance)
- [Student Stories & Transformations](https://mytribe.in/yogawithpragya/maternal-wellness-yoga/student-stories-transformations)
- [My Journey to Motherhood at 42](https://mytribe.in/yogawithpragya/maternal-wellness-yoga/my-journey-to-motherhood-at-42)
- [Yogic Wisdom: Philosophy for Modern Motherhood](https://mytribe.in/yogawithpragya/maternal-wellness-yoga/yogic-wisdom-philosophy-for-modern-motherhood)
- [Your Guide to Maternal Wellness: Facts & Myth-Busting](https://mytribe.in/yogawithpragya/maternal-wellness-yoga/your-guide-to-maternal-wellness-facts-myth-busting)
- [My Practice & Musings](https://mytribe.in/yogawithpragya/maternal-wellness-yoga/my-practice-musings)

## More services by Pragya Bhatt

- [Iyengar Yoga Workshops & Intensives](https://mytribe.in/yogawithpragya/iyengar-yoga-workshops-intensives)
- [Therapeutic Yoga](https://mytribe.in/yogawithpragya/therapeutic-yoga)

## 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 Yoga Routines for Gentle Recovery](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/postpartum-yoga-my-healing-journey-for-new-moms) by Sakshi Jain · Therapeutic Yoga for Pain Relief · Live online classes via Google Meet
- [Postpartum Recovery: Gradual Fitness and Healing](https://mytribe.in/aksshayesshetty/postpartum-fitness-recovery-coaching/your-postpartum-recovery-guide) by Aksshaye S Shetty · Postpartum Fitness & Recovery Coaching · Online coaching available globally
- [Gentle Postnatal Yoga and Recovery in Bengaluru](https://mytribe.in/fitnesswithme_sayanti/postnatal-yoga/featured) by Sayanti · Postnatal Yoga · Online classes and in-person 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

## Book

To book Pragya Bhatt, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Pragya%2C%20I'm%20interested%20in%20joining%20your%20Postpartum%20Healing%20sessions.%20Could%20you%20tell%20me%20more%20about%20how%20to%20get%20started%3F)