After childbirth, the body needs gentleness, patience, and a secure environment. This guide offers a gradual return to postnatal yoga: breathing, perineum, back, and deep abdominal muscles, with sample sessions and appropriate equipment.

Golden rules before resuming

• Medical agreement : wait for the postnatal visit and follow the recommendations (delay often longer after cesarean section).
• Priority to the perineum : work on exhalation and the pelvic floor before any overall strengthening.
• Respect for diastasis : favor transverse (deep sheathing), avoid crunches and direct abdominal pressure at the beginning.
• Fatigue & lactation : short sessions, regular hydration, breaks as needed.

Useful material for a comfortable recovery

• Thick yoga mat : cushioning for knees and wrists.
• Cushions/bolsters : support when sitting and lateral relaxation.
• Bricks & straps : adjust the amplitude without forcing.
• Non-slip towel : comfort and hygiene (postpartum sweats).
• Comfortable yoga bra & leggings for a stable fit.
• Grippy yoga mat + mat bag to practice wherever you want.

Postnatal roadmap (indicative)

Phase 1: Gentle reactivation (approximately weeks 0–6)

• Diaphragmatic breathing : active exhalation (imagine closing a zipper from pubis to navel).
• Very gentle mobility : pelvic tilts, lateral stretches seated on a cushion .
• Lateral relaxation on the left side, with supports under the bust and between the knees.

Phase 2: Postural tone & back (weeks 6–12+)

• Transverse : breath > perineum engagement > slight retrogersion (without pushing the stomach).
• Moderate cat-cow , gentle bridges (feet close to the pelvis), chest stretches.
• Assisted balances (hands on bricks ) to restart deep core strengthening without abdominal pressure.

Phase 3: progressive dynamic recovery (as soon as medical clearance is given)

• Slow Hatha/Vinyasa type sequences with controlled transitions.
• Overall strengthening: short lunges, half warrior, light hip extensions.
• Gentle cardio: rhythmic breathing without apnea, progressive amplitude.

Two typical sessions

“Gentle awakening” session (15–20 min, Phase 1)

1. Breathing (3 min) sitting on a cushion : long exhalation + perineum.
2. Mobility (6 min): pelvic tilts, shoulder circles, lateral stretches with strap .
3. Back recovery (6 min): slow cat-cow, modified child's pose (supports under the bust).
4. Relaxation (3–5 min): left lateral decubitus, towel under the head if necessary.

“Safe tonicity” session (25–30 min, Phase 2)

1. Breath & transverse (4 min): active expiration + perineum.
2. Back & hips (8 min): gentle bridges, low lunge with hands on bricks .
3. Stability (8–10 min): assisted balances, half-plank on bricks if medically validated, without arching the lumbar region.
4. Return to calm (4–6 min): breathing + self-stretching with strap .

Movements to avoid at the beginning

• Crunches, sit-ups, long planks until the diastasis/perineum is restored.
• Deep twists and hyperextensions (stress on scars and pelvic floor).
• Impacts and jumps : wait for the green light from a professional and good continence during exercise.

Fit and comfort

Choose breathable and stable clothing: yoga bra , sports leggings and crop tops for comfortable support without compression.

To remember

Postnatal yoga is a path: progress gradually , listen to your sensations and first strengthen the perineum and transverse muscles . With a comfortable mat and suitable supports , you will regain energy, mobility and confidence step by step.