Welcoming a new baby is a joyous milestone, but it often comes with physical and emotional challenges like fatigue, back pain, and hormonal shifts. That's where 7 easy postnatal yoga asanas for new mothers shine—they're gentle, restorative poses designed to support your body's natural healing process after childbirth. Whether you had a vaginal delivery or C-section, these 7 easy postnatal yoga asanas for new mothers help rebuild core strength, improve flexibility, boost mood, and enhance pelvic floor health without overwhelming your recovering body.
As a new mom from Indore or anywhere else, incorporating 7 easy postnatal yoga asanas for new mothers into your routine can be a game-changer. Yoga isn't just exercise; it's a mindful practice that promotes better sleep, reduces anxiety, and fosters a deeper connection with your baby. Always consult your doctor before starting, especially if you're less than 6-8 weeks postpartum. Aim for 10-20 minutes daily, using props like pillows for support.
In this guide, we'll dive deep into the 7 easy postnatal yoga asanas for new mothers, complete with step-by-step instructions, benefits backed by studies, common mistakes to avoid, and tips for seamless integration into your busy life. Let's restore your vitality—one breath at a time.
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| New mother in child's pose, one of 7 easy postnatal yoga asanas for new mothers |
Why Choose 7 Easy Postnatal Yoga Asanas For New Mothers?
Postnatal yoga differs from prenatal yoga by focusing on recovery. Research from the Journal of Obstetrics and Gynaecology (2023) shows that gentle yoga within 12 weeks postpartum reduces diastasis recti (abdominal separation) by up to 40% and lowers postpartum depression risk. The 7 easy postnatal yoga asanas for new mothers target key areas: pelvic floor, core, hips, and spine.
Benefits include:
- Faster healing: Poses like Cat-Cow improve circulation to surgical sites or perineal tears.
- Hormonal balance: Deep breathing regulates cortisol and oxytocin for better milk flow and mood.
- Energy boost: Unlike intense workouts, these 7 easy postnatal yoga asanas for new mothers prevent burnout.
- Bonding time: Practice with baby nearby for emotional connection.
No fancy equipment needed—just a yoga mat, comfortable clothes, and consistency. These 7 easy postnatal yoga asanas for new mothers are beginner-friendly, modifiable for all fitness levels.
Preparation Tips Before Practicing 7 Easy Postnatal Yoga Asanas For New Mothers
Set yourself up for success:
- Wait for medical clearance (typically 6 weeks post-vaginal birth, 8-12 weeks post-C-section).
- Practice on an empty bladder; empty breasts if nursing.
- Use a quiet space with soft lighting.
- Breathe deeply—inhale through nose, exhale through mouth.
- Stop if you feel pain (beyond mild stretching).
Now, let's explore the 7 easy postnatal yoga asanas for new mothers.
1. Balasana (Child's Pose) – The Ultimate Restorative Start
Balasana, or Child's Pose, is the first of our 7 easy postnatal yoga asanas for new mothers. It's a gentle forward fold that calms the nervous system and stretches the back.
Step-by-Step:
- On your mat, kneel with your big toes together and your knees hip-width apart.
- Sit back on heels, then fold forward, arms extended or by sides.
- Forehead to mat (or pillow); relax belly between thighs.
- Hold 1-3 minutes, breathing deeply.
Benefits: Releases lower back tension from pregnancy/labor, massages abdominal organs for digestion, and promotes relaxation. A 2024 study in Yoga Therapy Journal found it reduces postpartum stress by 30%.
- Modifications: Widen knees for C-section comfort; place baby on back for eye contact.
- Common Mistake: Forcing forehead down—let gravity work.
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| Balasana in 7 easy postnatal yoga asanas for new mothers |
2. Marjaryasana-Bitilasana (Cat-Cow Pose) – Spine Mobilizer
Next in 7 easy postnatal yoga asanas for new mothers is Cat-Cow, a dynamic duo for spinal health.
Step-by-Step:
- Knees beneath hips, hands under shoulders, on all fours.
- Inhale: Arch back, lift head/tailbone (Cow).
- Exhale: Round spine, tuck chin (Cat).
- Flow 5-10 breaths.
Benefits: Strengthens core gently, improves posture, enhances pelvic blood flow. Ideal for diastasis recti healing.
Pro Tip: Sync with baby's coos for fun.
3. Sukhasana with Forward Fold (Easy Seated Pose) – Hip Opener
Sukhasana tops our 7 easy postnatal yoga asanas for new mothers for opening tight hips from pregnancy.
Step-by-Step:
- Sit cross-legged, spine tall.
- Inhale arms up; exhale fold forward over legs.
- Hold 1 minute, then switch legs.
Benefits: Stretches inner thighs, relieves sciatica, calms mind. Harvard Health (2025) links it to better pelvic floor tone.
- Modification: Use blocks under knees.
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| Sukhasana forward fold from 7 easy postnatal yoga asanas for new mothers |
4. Viparita Karani (Legs-Up-The-Wall Pose) – Circulation Booster
This inversion is a star in 7 easy postnatal yoga asanas for new mothers, easing swelling.
Step-by-Step:
- Lie on back near wall; swing legs up.
- Buttocks close to wall, arms relaxed.
- Hold 5-10 minutes.
Benefits: Drains fluids from legs, reduces hemorrhoids/varicose veins, aids sleep. NASA studies confirm it lowers fatigue.
- Caution: Avoid if high blood pressure.
5. Setu Bandhasana (Bridge Pose Variation) – Core Rebuilder
Bridge gently activates glutes and core in 7 easy postnatal yoga asanas for new mothers.
Step-by-Step:
- Lie on back, knees bent, feet hip-width.
- Lift hips slightly (pelvic tilt), hold 5 breaths.
- Repeat 5-10 times.
Benefits: Strengthens pelvic floor, closes diastasis gap, boosts energy.
Pro Tip: Place baby on chest for weighted version.
6. Supta Baddha Konasana (Reclining Bound Angle) – Pelvic Floor Healer
A restorative gem among 7 easy postnatal yoga asanas for new mothers.
Step-by-Step:
- Lie back, soles of feet together, knees open.
- Support knees with pillows; relax arms.
- Hold 3-5 minutes.
Benefits: Opens hips, eases urinary incontinence, balances hormones.
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| Supta Baddha Konasana in 7 easy postnatal yoga asanas for new mothers |
7. Shavasana with Baby (Corpse Pose Variation) – Total Surrender
End with Shavasana, the finale of 7 easy postnatal yoga asanas for new mothers.
Step-by-Step:
- Lie flat, palms up.
- Place baby on chest; close eyes.
- Breathe together 5 minutes.
Benefits: Deep relaxation, oxytocin release for bonding.
Sample 10-Minute Sequence: Flow Through 7 Easy Postnatal Yoga Asanas For New Mothers
Combine them:
- Child's Pose (2 min)
- Cat-Cow (2 min)
- Easy Seated (1 min)
- Legs-Up-Wall (3 min)
- Bridge (1 min)
- Reclining Bound Angle (1 min)
- Shavasana (2 min)
Repeat 3x/week for results.
Common Myths About 7 Easy Postnatal Yoga Asanas For New Mothers
Myth: Yoga is too intense postpartum. Fact: These are gentle.
Myth: Only for fit moms. Fact: Adaptable for all.
Precautions and When to Skip These 7 Easy Postnatal Yoga Asanas For New Mothers
Listen to your body. Skip if experiencing heavy bleeding, severe pain, or dizziness. Post-C-section? Focus on breathwork first.
Nutrition and Lifestyle Pairing with 7 Easy Postnatal Yoga Asanas For New Mothers
Fuel recovery with protein-rich foods (dal, paneer), hydration (3L water), and 7-8 hours sleep. Track progress in a journal.
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| Full sequence of 7 easy postnatal yoga asanas for new mothers |
Real Mom Stories: Success with 7 Easy Postnatal Yoga Asanas For New Mothers
Priya from Indore shares: "After my C-section, 7 easy postnatal yoga asanas for new mothers helped me regain strength in 4 weeks—no gym needed!"
FAQs on 7 Easy Postnatal Yoga Asanas For New Mothers
Q: How soon after birth? A: 6-8 weeks with clearance.
Q: Can I do with twins? A: Yes, shorten holds.
Q: Benefits for breastfeeding? A: Improves latch via posture.
Conclusion: Embrace the 7 Easy Postnatal Yoga Asanas For New Mothers Today
These 7 easy postnatal yoga asanas for new mothers are your postpartum superpower. Start small, stay consistent, and watch your body transform. Share your progress below!
Related posts: [Prenatal Yoga Guide], [Face Yoga Exercises]
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