The postnatal period is a time of profound physical and emotional transition. After nine months of pregnancy, labour, and birth, a woman’s body undergoes significant hormonal, structural, and physiological changes. For many, this period is accompanied by exhaustion, anxiety, and a sense of disconnection from their body. Yoga, when adapted safely, offers a gentle pathway to rebuild strength, regulate the nervous system, and restore a sense of wholeness.
The Physiological Landscape of the Postnatal Body
Before beginning any movement or breathwork, it is essential to understand the physiological reality of the postnatal body. The joints and ligaments, which loosened during pregnancy due to the hormone relaxin, remain more flexible and vulnerable to strain. The pelvic floor, which stretched significantly to accommodate birth, requires gentle rehabilitation. Additionally, a woman may be recovering from a caesarean section, experiencing anaemia, or managing back pain and joint pain.
Emotionally, the nervous system is often in a state of high alert. The demands of a newborn, combined with sleep deprivation and fluctuating hormones, can leave the body in a chronic state of stress. Therefore, the primary goal of early postnatal yoga is less about getting back into shape and more about regulating the nervous system, restoring a sense of safety, and gently re-engaging with the body.
Safe Asana: Building a Foundation of Support
Poses should be supported with props (bolsters, blankets, blocks) to create a sense of safety, containment, and ease.
Contraindications:
Inverted postures: Avoid until the pelvic floor has healed and core strength has been rebuilt.
Unsupported backbends: These can strain the lower back, which is already vulnerable.
Prone postures: Avoid (e.g., Cobra, Bow) until the uterus has fully contracted and abdominal healing has occurred.
Twists: Deep twists should be avoided as they can affect the linea alba and abdominal healing.
Safe, Supportive Asanas:
Supported Balasana (Child’s Pose): Using a bolster under the chest and forehead. This fetal shape provides a somatic sense of security, soothing the nervous system and gently releasing tension in the lower back.
Supta Baddha Konasana (Reclined Bound Angle): Using bolsters to support the knees and spine. This gently opens the heart and hips, where fear and grief often live, while allowing the belly to be fully supported.
Constructive Rest: Lying supine with knees bent and feet on the floor. This is a gentle, grounding posture that allows the body to rest without strain.
Breathwork: Regulating the Nervous System
Breathwork is a powerful tool for postnatal recovery, specifically for calming the anxious mind and regulating the autonomic nervous system [1]. You can try:
Ujjayi (Victory Breath): Practised gently and without force, Ujjayi breath creates a soft, rhythmic sound that anchors the mind and promotes a sense of calm. It is particularly useful for settling the nervous system during and after breastfeeding.
Golden Thread Exhalation: This technique is highly effective for managing anxiety and panic, which are common in the postnatal period. It involves visualising a golden thread extending from the breath, creating a long, smooth exhalation. This extended exhale activates the parasympathetic nervous system, signalling safety to the brain.
Dirga (Three-Part Breath): Once healing has progressed, Dirga breath can be reintroduced to build connection with the abdominal muscles and create a new awareness of the pelvic floor and core.
Conclusion
Postnatal yoga is a practice of patience and compassion. By using props, avoiding contraindicated postures, and focusing on breathwork to regulate the nervous system, mothers can gently strengthen their relationship with their bodies.
References
[1] Dinsmore-Tuli, U. (2006). Mother's breath: A definitive guide to yoga breathing, sound and awareness practices during pregnancy, birth, post-natal recovery and mothering. Sitaram and Sons.
