I am sure, many of us have practiced yoga in the past. Whether it was a class we took up in college, or something we gave a try during our pregnancy. Postpartum yoga is going to be completely different than any other yoga practice you have done in the past. Postpartum yoga for beginners is going to be life changing for both your mind, body, and spirit. If you are searching for all the what’s, how’s, and why’s of postpartum yoga- then you sweetie came to the right place.
So, let’s please clear the air. Yoga is more than sitting on your mat while holding a pose. Yoga gets underestimated. What we visualize out on the outside, is a completely different experience compared to the person practicing yoga. You see someone on a treadmill, and you literally see their sweat flying everywhere. You see the person on the stair stepper catching their breath.
I avoided yoga for the longest time because it didn’t seem like a good enough workout. I’ve always been the type that loves to physically sweat. I love feeling completely drained and like I gave it my all at the end of a workout. That is what made me feel accomplished.
This is what many people feel. And that’s all great. Any reason to get you active is amazing. But at the same time, understand the dynamic of yoga and how it’s so much more different than a cardio workout. The main reason why I truly love yoga so much is because it works not just my physical health but also my mental & emotional.
This post is all about easy, confident building postpartum yoga for beginners.
Postpartum Yoga for Beginners
yoga equipment
The great thing about postpartum yoga for beginners is that you really don’t need any crazy equipment. Minimal equipment means less money and less clutter. Win and win in my book.
Obviously, a yoga mat is maybe not totally necessary, but if you can spend $40- I would. My only advice for a yoga mat is buy one you like. You will spend every yoga practice with it, and it’s not a piece of equipment that goes bad. It also rarely needs to be upgraded. So, get one that is a color you enjoy, easy to clean, and is durable. Below I will have links to some of the best yoga mats you can buy online.
Obviously, this is called “postpartum” right. So, we have a baby and what are we going to do with baby while we do some yoga. Great times to fit yoga into your day would be: before babe wakes up in the morning, naps or after bedtime. Some mom’s co-sleep, so this wouldn’t really be attainable. In those situations, I would say to really utilize tummy/floor time while you do your yoga. You both can be right next to each other, and honestly you might be some form of entertainment for your baby.
If your baby is not so much a baby anymore and is a crazy tornado child- I recommend this. Toy rotation. Yes, toy rotation will change your life. Owen has a sh*t ton of toys. We used to keep all the toys in a big bin and just let him go at it. Well, I am here to tell you- that method is not it. After two minutes and just extreme sensory overload, he would get bored. Why? Let’s break it down into adult words. Are you more entertained by sitting down and watching a movie? Or are you more entertained by having the T.V. on, iPhone in your hands, boyfriend’s on the iPad all while you’re listening to your psycho dog barking in the background? Too much of anything is nothing but a distraction. That distraction then turns into just a massive headache and bad mood.
Toy rotation. Try it out. Bring out say 4-6 toys, leave the rest behind in your closet. Every few weeks rotate and see how much more occupied and ENGAGED your child actually is. You can also put different toys in different rooms. For example, have different toys in his room to distract him during diaper changes. We have different toys downstairs to be more stimulating for him while I work out. Toy rotation is truly a *chefs aka mommy’s kiss*.
Click here for my post on unique mom self-care ideas!!!
when to start postpartum yoga
Disclaimer: I am not a doctor nor am I here giving medical advice. Remember that while every woman’s postpartum body is different, recommendations from your doctor or care provider will vary. Also, the birth experience you had will also make your outcome and care different. Please listen to your body and care provider, thanks 🙂
Because postpartum yoga for beginners is generally a gentle flow, it is typically easy on your body. Remember, you did just have a baby, so I want to put emphasis on how important rest is. I was the mom who tried to work out before she got clearance and ended up bleeding on the treadmill and cried the whole way home. What is great about beginners’ yoga is that because it works so much of our emotional side, it is (typically) easy on our bodies.
Obviously, what someone considers “easy” yoga will differ from person to person. In the next section, I will get more into it about what my definition of beginner yoga is, so make sure to read that area for a more definitive answer.
I feel it is important to get clearance from your doctor before you do any type of workout. I also feel our mental sometimes needs a little help before we actually have our 6-week appointment and get the work out clearance.
For those that are 4 weeks postpartum and are in strong need of some mental help, I got you. Go buy a yoga mat and sit. Throw in your Airpods and do some deep breathing. Focus on specific body parts here (feet, ankles, thighs, hips, knees, shoulders, arms, hands, fingers, neck) and stretch. Give your body a little massage. I really found early on in my postpartum my neck was EXTREMELY sore. I would imagine it was from a mixture of breastfeeding, being on my phone, poor posture and staring at my baby all day long.
Once you get the clearance from your doctor (typically at 6-weeks), you’re good to go girl. But remember, your body is nowhere near as ready as you think it may be for certain work outs. I think working out during this time for your physical and mental health is just as important as getting rest and being picky with the type of workouts you choose. Our bodies just went through of a hell of a time carrying and birthing a child, so please be kind to her.
gentle postpartum yoga
Postpartum yoga is designed to help your post baby body recover. The top benefits are increased blood flow, increased calmness, lowered anxiety, and help balance energy.
When I was in my early months postpartum, my mind and energy felt all over the place. I would wake up anxious, go to bed anxious, and be incredibly tired during the day, with the occasional sense of manic during the day as well. The highs were very high, and the lows felt really low. Yoga gave me the stability and balance that I think we can all benefit from- whether we are in our postpartum journey or just motherhood in general.
So, let’s make a postpartum yoga for beginner’s starter pack:
- Add deep breathing and breathing techniques to every yoga practice. Learn to focus on your breath.
- With the pose you are doing, notice what body part and muscle groups you are using. Focus on that part of your body. For example, with the simple cat cow pose, focus on every vertebra you are stretching. With every deep breath in, focus on filling your belly with air. And with every breath out, focus on releasing the energy and squeezing every bit of air out.
- Different Kegel exercises are a great addition or alternative to your beginner yoga routine.
- If something doesn’t feel right, it probably isn’t right and means you need to take a step back.
Below I am going to talk about specific yoga poses that were very easy for me to get into the routine of doing. If you are looking for more of an instructional type of video, I will link below where I find some of my favorite yoga practice videos.
Both of these resources offer postpartum specific yoga practices.
Confused as to what you actually need during your postpartum period? I got you girl.
postpartum yoga poses
Let’s get into postpartum yoga poses that are going to be great for a beginner or a warm-up for your mid-level practice or workout. With each and every one of these poses, make sure you are focusing on your breath, and holding the pose for whatever feels good to your body.
Child’s pose
I personally love doing child’s pose after I wake up in the morning. It is the perfect stretch for your back and is a beautiful way to wake up your body.
There are two ways to this pose. One being like the picture where your arms are laid out in front of you, with your palms flat on the ground. The other being your arms along-side your body and palms facing up towards the sky.
cat cow pose
The cat and cow poses are both amazing stretches to do again in the morning or (my favorite) was after breastfeeding sessions. Especially in the early months, your baby can take as long as 30 minutes per feeding session. I would be constantly looking down at him, and this pose did wonders for my back and neck. Cat pose is shown here in this first picture. Round your back and shoulders with your head dropped in between your arms and hold.
Transition into the cow pose by dropping your chest to the ground and rise your head up towards the sky. Focus on bringing your shoulder blades together and hold.
downward facing dog
This pose can be transitioned from the cat cow or tabletop position (spine parallel to floor, knees and hands on the ground). Bring your hips up to the sky and drop your head down, in between your arms. Palms face the ground and have your weight shifted onto your palms. Really focus (on your breath of course) on elongating your arms and spine with this stretch.
bridge pose
For the bridge pose, lay your back flat on the ground. Lay your feet flat on the ground, keeping them hip distance apart. Gently bring your tailbone up to the sky, while squeezing your shoulder blades together and keeping your arms on the ground. Then interlock your hands together, keeping your pinky closest to the ground.
chair pose
To begin, stand with your feet shoulder width apart. Bring your arms out in front of you with your palms facing each other. As you bring your arms up, slowly lower your butt down and hold.
Disclaimer: I am not a doctor nor am I here giving medical advice. Remember that while every woman’s postpartum body is different, recommendations from your doctor or care provider will vary. Also, the birth experience you had will also make your outcome and care different. Please listen to your body and care provider, thanks 🙂
Postpartum yoga is an amazing way to connect your physical with your mental and emotional. The stretches feel great for your hips, shoulders and neck specifically. But they also allow you to focus on something other than your baby. Take this time for yourself and reset. Share this post to a mom you know who maybe needs a little pick me up and needs to prioritize herself. xxx
[…] I have a post all on beginner yoga practices! It is specific towards postpartum women, but many of t… […]