Postpartum Yoga: Gentle Recovery & Reconnection
Postpartum is a season for healing, not rushing. My sessions focus on gentle, supported Iyengar yoga to help you rebuild strength, address pelvic floor health, and reconnect with your body at your own pace.
My postpartum yoga practice has become more intuitive and mature. This video from a trip to Sri Lanka reflects that shift. It's not about "bouncing back" but about growing into a new version of myself, finding quiet confidence and authentic movement.
Yoga now is about using whatever I can find, even a backpack for a prop. This clip shows my reality of postpartum practice: fitting in movement whenever I can, sometimes just breathing, sometimes just watching my daughter play. It's about finding yoga in the small moments.
This photo captures the feeling that yoga is within me more than ever before. Postpartum healing is a journey of becoming someone new, and my practice has evolved to support that. The asanas are returning slowly, but with a new depth and understanding.
Postpartum practice isn't about strength, it's about the ability to breathe and show up for yourself. In this chat, Agi Wittich explains how supported Iyengar postures help a new mother's nervous system re-regulate itself in a quiet, inner effort.
For me, every day is yoga day. This video shows snippets of my postpartum sessions, from gentle twists on the mat to finding movement and joy in the water. It's a journey of getting stronger, fitter, and happier, one day at a time.
Intense workouts during pregnancy and early postpartum can do more harm than good, increasing the risk of Diastasis Recti. This infographic explains why smart, intentional movement is more important than intensity for long-term core health.
I recently visited a pelvic floor specialist, and it was an incredibly insightful experience. In this video, I share the three main things she checked: diastasis recti, internal pelvic muscle function, and my C-section scar healing. I encourage all women to get this checked.
About this collection
Forget the pressure to 'bounce back.' In my postpartum sessions, we prioritize nervous system regulation over intensity, which means you can practice even on days when you are exhausted. We use Iyengar props like belts, bolsters, and chairs to support your skeletal structure, allowing you to release deep-seated tension and address issues like diastasis recti or pelvic floor weakness without overstraining muscles that are still healing.
After the intensity of pregnancy and childbirth, your body does not need more stress. It needs support. Many new mothers feel a pull to jump back into their old routines, but my classes focus on a more intuitive, sustainable approach.
Why I Focus on Iyengar Yoga Postpartum
The Iyengar method is uniquely suited for postpartum recovery because of its reliance on props. When you are healing, your core and pelvic floor muscles need intelligent, specific engagement, not generic crunching. We use chairs, wall ropes, and bolsters to create a 'supportive container' for your body. This allows you to hold postures longer and breathe deeply, helping your nervous system shift from a state of 'fight or flight' (so common with a newborn) to one of rest and repair.
What We Address
- Diastasis Recti & Core Strength: We work on engaging the transverse abdominals and pelvic floor in a way that aligns with your healing stage, rather than aggravating abdominal separation.
- Postnatal Depletion: If you are dealing with chronic fatigue, we prioritize restorative asanas that help replenish your energy rather than depleting it further.
- Structural Alignment: From the hunched posture of breastfeeding to back pain from carrying a baby, we use specific sequencing to open the chest, release the upper back, and realign your spine.
This is not a follow-along fitness class. I provide real-time, interactive corrections to ensure you are moving safely. Whether you are 6 weeks or 6 years postpartum, these sessions are designed to help you feel at home in your body again.
Pragya Bhatt
I’m Pragya. I teach yoga not as an exercise, but as a path to coming home to yourself after the intensity of pregnancy. My classes are where you drop the pressure to look a certain way and instead learn how to support your body while it recovers and adapts to motherhood.
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