Postnatal yoga exercises to gently regain your body

Becoming a mother is a complete life-changing experience : in your heart, in your daily life… and in your body. After giving birth, you often want to “find yourself again,” but without pressure, without overly ambitious fitness goals, just with kindness . Postnatal yoga is a wonderful way to achieve this, while respecting your own pace and how your body feels.

Here's why (and how) postnatal yoga can become your ally in this new stage.

photograph of a pregnant woman practicing yoga

1. What exactly are postnatal yoga exercises?

Postnatal yoga is a gentle practice tailored to the specific needs of new mothers. It aims to:

Gently strengthen the pelvic floor and deep abdominal muscles

Relieve tension in the back, shoulders, and pelvis

Improving posture (often compromised by breastfeeding or babywearing)

Reducing stress and promoting mental well-being

It’s also a time to reconnect with yourself , in a daily life that’s often 100% focused on the baby

To take care of your skin during this time, be sure to check out our article anti-stretch mark treatment for pregnancy and breastfeeding .

2. When should you start doing postnatal yoga exercises?

It is generally recommended to wait until the postnatal visit (about 6 to 8 weeks after giving birth) before resuming physical activity , even if it is light.

If you are having a cesarean section, talk to your midwife or doctor to get the go-ahead.

photograph of women practicing postnatal yoga

3. Three simple postnatal yoga exercises you can do at home

Here are 3 gentle poses you can try at home:

The cat/cow (spinal mobility)

On all fours, inhale while arching your back (looking up toward the sky), exhale as you round your back (looking toward your navel).

- Relieves back pain and promotes breathing.

Abdominal breathing

Lie on your back and place your hands on your stomach. Breathe in and let your belly expand; breathe out and gently pull it in.

- Ideal for reactivating the deep abdominal muscles without straining them .

The child's posture

Kneel with your buttocks resting on your heels , lean your upper body forward, arms extended on the floor.

- Relaxes the back, the neck, and the mind. A real treat for yourself.

Tip for 23 Mai Paris Practice these poses on a soft mat, wearing comfortable clothing (our nursing sweatshirts are perfect for this).

photograph of a woman practicing postnatal yoga with her child

4. Can babies join in postnatal yoga exercises?

You can bring your baby along to your sessions! Many postnatal yoga classes are designed to include baby in the practice This strengthens the bond while allowing moms to relax and get some exercise.
For easy breastfeeding during or after your session, discover our Breastfeeding t-shirts comfortable and practical.

Some moms even find that these moments shared with their child are among the sweetest of the day.

photograph of a woman practicing postnatal yoga with her baby

5. Where can you practice your postnatal yoga exercises?

At home, with guided videos (there is some excellent free and paid content available online)
At a studio or prenatal center (In Paris, many locations offer small-group classes)
Outdoors, weather permitting

Postnatal yoga exercises help you regain your balance, one breath at a time

Postnatal yoga isn't about "getting your old body back"; it's about fully embrace the body you have today , with its strengths, its scars, and its newfound beauty.

Take some time for yourself. Treat yourself to some pampering. And remember: your body has given life. It deserves all the love in the world.

And to gently accompany you every day, discover our nursing wear collection designed for your comfort.

For more information on postpartum care, you can also check out this comprehensive guide on the topic: What to Expect After Giving Birth , which offers helpful advice on recovery and the first few weeks after childbirth.

If you're breastfeeding, here are some of our nursing clothes that might interest you: