Yoga for New Moms

Congratulations! You’ve just had a baby, so enjoy every snuggle from that little bundle of joy. It’s probably a huge relief to finally be holding him or her after growing them for 9 months.  Even so, after all the changes your body went through during those 9 months of baby growing, you’re probably excited to get your body back to normal. We all know that this can take time, and your body needs time to heal. If you had a vaginal delivery you can probably start doing light exercises as soon as you feel up to it, but you’ll still want to confirm with your doctor. If you had a c-section, check with your doctor before doing any physical activity. Once you get the go-ahead, yoga is a fantastic way to ease yourself back into exercising and building up your strength again. It can even help with the healing process, so let’s look into some different poses that can help you postpartum.

Once you’ve received the go-ahead from your doctor and you want to start rebuilding your abdominal muscles, try doing a modified Navasana.

  1. Sit on your mat with your knees bent and your toes just resting on the mat. 
  2. Use your abs to support your back.
  3. Hold your hands out in front of you just next to either side of your knees and hold the pose for about 10 seconds. 

As you become stronger you can gradually start lifting your feet off the mat to add intensity to the workout.

All those hours of feeding and staring at your new baby can take its toll on your neck and shoulders. There are several poses to help with this. You can simply do ear to shoulder stretches to help alleviate the tension in your shoulders or you can utilize your mat and practice thread the needle pose

  1. To do thread the needle pose, simply start in a tabletop position and then walk your left arm forward as far as you can. 
  2. Once it’s in place thread your right arm underneath of it. 
  3. You can even rest your right cheek on your right shoulder and relax into the pose. 
  4. For both of these exercises make sure you do both sides equally!

Last, to help with your leg strength and pelvic floor give Triangle Pose a try!

  1. Stand with your feet about five feet apart and turn your right foot so that your heel aligns with the left foot. 
  2. Keep your hips facing forward and extend your arms out to shoulder height. 
  3. Once you’ve achieved this extend your torso over your right leg and place your right hand next to your right ankle. 
  4. Make sure your left hand and arm are extended toward the sky.


As with all yoga poses, make sure you repeat the exercise on the other side!

The mental benefits of yoga can also be extremely helpful during those first few weeks as a new mom. It’s a challenging time full of exciting but overwhelming experiences. The emphasis that yoga puts on simultaneously moving with a breath helps to calm the brain which can benefit both baby and mom! As much as you love your new baby, they still require a lot of patience. A consistent yoga practice can help instill more patience in a new mom so you can feel more relaxed when trying to figure out why your little one won’t stop crying!

Yoga is a fantastic way to safely rebuild your strength after giving birth. Be sure to always consult with your doctor first before beginning exercise. Yoga cannot only rebuild you physically but also help you mentally during those tough first weeks or months! Remember that it’s important to take care of your little one but you also need to take care of yourself as well!