The Best Postnatal Yoga Routine

yoga for piles


A man standing next to a tree

Postnatal yoga is a form of exercise that is specifically designed to help postnatal women regain their strength and fitness. It can also help to improve the postnatal woman’s mental health. There are many postnatal yoga routines that you can follow, but the best one is always the one that suits your own needs and abilities. The following postnatal yoga is a basic sequence that can be tailored to your own needs. It should be performed 3-4 times a week, for a total of 30-40 minutes. Always consult with your doctor before starting any new exercise routine.

Basic Postnatal Yoga Sequence:

A little girl sitting on a couch

Seated Cat/Cow

Child’s Pose:

Downward-Facing Dog:

Seated Forward Bend:

Upward-Facing Dog:


Triangle Pose:

Warrior I:

Mountain Pose:

Corpse Pose:


As postnatal women, we often put our own needs last. But it’s important to remember that taking some time for ourselves is not only necessary but can also be incredibly beneficial. So take a little time for yourself each day and enjoy this postnatal yoga routine. When you become a mother, your priorities change, and suddenly you find yourself putting your child’s needs first. This can be a difficult change, especially in the early postnatal weeks and months when you’re still adjusting to your new role. But it’s important to remember to take some time for yourself as well. Yoga also helps improve flexibility and strength, which can be helpful postnatally. And finally, yoga is a great way to connect with your body and focus on your own needs, which is so important post-childbirth.

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