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Gentle postnatal yoga: a 20-minute class from the first weeks after birth, with an early stop point and caesarean options

A gentle yoga class for the weeks after a vaginal birth or a caesarean, built on the stages UK pelvic health physiotherapists and the NHS suggest: breathing and your pelvic floor first, then hands and knees and seated poses, then standing. In the first 2 weeks, or if anything pulls on a wound, stop after the second block and go to the rest. Our postnatal exercises routine is the place to start in the first days, and our postnatal Pilates class works the trunk more; this class adds yoga's breathing, gentle standing poses and rest. Move slowly, keep breathing, and stop if anything hurts or brings on heaviness, leaking or heavier bleeding. You need a mat, 3 cushions, a chair and a wall.

20 minBeginner18 movesA bench or box · Firm cushionPelvic floor · Abs · Glutes · Hip flexors · Back · Shoulders
Follow along: a timer, a cue and the next move, one step at a time.

Arrive, on your side or seated

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoIn through your nose for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Pelvic floor exercise (Kegel)8 slow holds of up to 10 s, then 8 quick squeezes
    Beginner · Pelvic floor · 3D demoSqueeze and lift as you breathe out, then let go fully. After a caesarean, start once your catheter is out
  3. Pelvic floor relaxation (reverse Kegel)5 slow breaths
    Beginner · Pelvic floor · 3D demoLet your belly and pelvic floor soften on each in-breath

On your side and back

  1. Side-lying tummy draw-in5 holds of up to 10 s
    Beginner · Abs · 3D demoDraw your lower tummy in gently as you breathe out, and keep breathingHarder: Bird dog, one limb at a time
  2. Pelvic tilt into bridge8 slow tilts, holding 3 s
    Beginner · Glutes, Abs, Hamstrings · 3D demoTilt only: no lift in the first weeks. Add the small bridge from about 6 weeksHarder: Glute bridge
  3. Supine heel slide8 each side
    Beginner · Hip flexors, Hamstrings, Quads · 3D demoSlide one heel away and back, tummy soft and flat. Stop point: in the first 2 weeks, or if anything pulls on your wound, go to the rest block nowHarder: Hip windshield wipers

Hands and knees

  1. Cat-cow6 slow waves
    Beginner · Back, Abs · 3D demoSmall range, knees padded, fists if your wrists acheHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Bird dog, one limb at a time5 each arm and leg
    Beginner · Abs, Back, Glutes · 3D demoOne limb at a time, hips levelEasier: Side-lying tummy draw-inHarder: Bird dog
  3. Child's Pose (Balasana)30 to 60 s
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide, a cushion under your hips or chest. Skip it if it presses on your scarHarder: Extended puppy pose (Uttana Shishosana)

Seated, on a chair or cushion

  1. Thoracic rotation5 each side
    Beginner · 3D demoTurn with your out-breath, hips stillEasier: Side-lying open bookHarder: World's greatest stretch
  2. Chin tuck5 slow reps, holding 3 s
    Beginner · Neck · 3D demoFor a neck tired from feedingEasier: Lying chin tuckHarder: Isometric neck holds (four-way)
  3. Breath reach5 breaths
    Beginner · 3D demoArms rise on the in-breath and lower on the out-breathHarder: Slow breathing (6 breaths a minute)

Standing, when it feels easy

  1. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoStand tall, weight even, ribs over hipsHarder: Tree pose (Vrksasana)
  2. Sit to stand from a chair8 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoSqueeze your pelvic floor and breathe out as you standEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  3. Warrior II (Virabhadrasana II)3 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoA short stance, narrower if your pelvis hurtsEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  4. Tree pose (Vrksasana)3 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoHeel at your ankle, fingertips on a wallEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)

Rest

  1. Reclining bound angle pose (Supta Baddha Konasana)2 min
    Beginner · Adductors, Chest · 3D demoCushions under each thigh and under your head and backHarder: Wide-angle seated forward fold (Upavistha Konasana)
  2. Corpse pose (Savasana)2 min
    Beginner · 3D demoOn your back, or on your side with a pillow between your knees. Roll to your side to get up

Tips

  • Little and often: short sessions on good days count.
  • If your bleeding turns red again, gets heavier or restarts after exercise, you've probably done too much. Drop back, and tell your midwife if it continues.
  • If your tummy bulges or domes, keep your head down and draw your lower tummy in and wide. If leaking, heaviness or a bulge comes on, make the pose smaller and see a pelvic health physiotherapist.
  • After a caesarean, skip anything that pulls on the wound, roll to your side to get up, and leave twists and backbends until the scar is comfortable.
  • Feed or express first, and stay on hands and knees rather than face down if your breasts are tender.
  • Add walks and daily pelvic floor exercises, and strength work twice a week from about 6 weeks (our postnatal strength workout).

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the gentle postnatal yoga: a 20-minute class from the first weeks after birth, with an early stop point and caesarean options take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, Firm cushion. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 7 of its 18 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.