The Best Postpartum Yoga Poses for New Moms


Yoga as a form of exercise, both mental and physical, has many benefits. For new moms, yoga serves many benefits as a low-impact exercise and natural mood booster. It can help to improve self-esteem, foster moral support, and even help you get back in shape.

Before we get started, the entire team at Yoga Pose is wishing you congratulations on your new bundle of joy, and we’re excited to hear that you’re ready for some zen in your life. As a friendly caution, we are not medical practitioners, and before you begin any form of exercise, be sure to check with your physician or doctor first.

The Benefits of Postpartum Yoga

Postpartum yoga can help you no matter your delivery method, but it is important to seek the advice of a doctor before beginning your practice. The benefits of practicing yoga after giving birth include mood improvement and are proven to help new moms manage postpartum depression. Additionally, yoga can help to improve posture following pregnancy and help to reverse the impacts of hunching during activities like pushing a stroller, carrying your baby, or breastfeeding.

Many new moms also find support in postpartum yoga classes or groups. Visit your local yoga studio and find out about postnatal yoga classes. It’s an excellent way to meet new moms who are facing many of the same parenting challenges as you.


Things You Need for Postpartum Yoga

Once you’re approved by your physician to practice yoga, it’s time to stock your home studio with the necessities. Here’s a list of items that will help you throughout your practice:

  • Yoga mat: We recommend a sticky mat that will grip slick floors like tile or hardwood. This will prevent you from sliding around.
  • Blanket: A blanket will help you to relax during meditation and still poses, but will also give you added padding for certain poses.
  • Blocks: Don’t forget your yoga blocks! These will help you when you need a bit extra assistance in poses that require more flexibility.
  • Yoga strap: A yoga strap will help you to deepen certain poses that require longer holds.
  • Comfy yoga clothes: Don’t wear anything too restrictive when practicing yoga, it’s important to be able to move around. Wear loose-fitting clothes that are breathable and comfortable.

The Importance of Deep Breathing

In postpartum yoga, deep breathing is very important. Breath fuels the postures in yoga, and each movement is linked to an inhale and exhale. Deep breathing is imperative — long inhales, met by long exhales — helps to guide practice and to energize your system. Do not skip breathing techniques during postpartum yoga.


The Best Yoga Poses for New Moms

Remember that before practicing any exercise, including yoga, after giving birth, you should get the green light from your doctor before exerting yourself.


Child’s Pose

Ease into your practice with Child’s Pose. New moms may want to intensify this pose by practicing Kegels while holding Child’s Pose.


Boat Pose

Begin to rebuild your abs with Boat Pose. Balance on your Sitz’s bones, and as you build strength, intensify the pose with more advanced leg and handholds.


Warrior I

New moms have to get used to carrying their baby around in their arms, and with this, comes an added need for shoulder and upper body strength. Warrior I opens your chest and stretches your shoulders, relieving any tension you may have from your new role.


Bridge Pose

Ease anxiety with Bridge Pose. This common asana soothes the mind and alleviates stress and symptoms of depression.


Camel Pose

A healthy backbend that channels intense emotion. Camel Pose should not be your first attempt at yoga as a new mom, but instead a pose that you work up to. Allow yourself a few seconds to enjoy the full heart opener.