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Popular Postpartum Yoga Poses to Support Your Recovery

The postpartum season is a beautiful, tender, and often overwhelming time. Your body has done something incredible, and now it deserves patience, support, and intentional movement. Postpartum yoga can be a powerful way to reconnect with your body, rebuild strength, and create space to breathe.

Whether you are newly cleared for movement or easing back in after a break, these popular postpartum yoga poses are gentle, effective, and accessible. Always listen to your body, move slowly, and check with your provider before beginning any new exercise routine.

Here are some of our favorite postpartum-friendly yoga poses and how to do them safely.

Supported Bridge Pose

Supported bridge is a great way to begin engaging your pelvic floor and glutes again. It also stretches the quads and opens the hips. Getting comfortable lifting your hips off the mat helps prepare your body for many other yoga postures.

  • How to set up:
  • Lie on your back and place your feet flat on the mat
  • Walk your heels in toward your seat
  • Press through the soles of your feet to lift your hips
  • Roll your shoulders underneath you and extend your arms long by your sides or interlace your hands under your sacrum
  • Hold for four to five slow breaths
  • Release your hands and gently lower down

Child’s Pose Piano

Child’s pose is a favorite in many yoga classes and can be practiced safely at home. The “piano” variation adds a gentle side stretch for your back and shoulders.

How to do it:

  • Start in tabletop position

  • Widen your knees to the width of your mat and bring big toes together

  • Sit back toward your heels, using a blanket under your seat if needed

  • Walk your hands forward and rest your forehead on the mat

  • Crawl your fingertips to the top right corner of your mat

  • Then crawl them to the top left corner like you are playing a piano

  • Breathe and move slowly

Virasana with Gomukasana Arms

Virasana, or hero pose, is a common seated position in yoga. Adding cow face arms helps improve shoulder mobility, which is especially helpful after months of feeding, holding, and carrying a baby.

How to do it:

  • Sit on your shins, with the option to place a block under your seat for support

  • Reach your right arm up by your ear and bend your elbow so your hand reaches your upper back

  • Reach your left arm out to the side, turn your palm back, bend your elbow and try to reach your right hand

  • It is okay if your hands do not touch. Focus on drawing them toward each other

  • Switch sides

Gate Pose

Gate pose offers a deep side body stretch and gentle support for the knees. It is wonderful for opening tight areas and improving overall mobility.

How to do it:

  • Start seated on your shins facing the long side of your mat

  • Step your right foot out and extend the leg, keeping your left knee and shin grounded

  • Reach your left arm up alongside your ear and side bend toward your right leg

  • Slide your right hand down your extended leg

  • Breathe into the stretch

  • Repeat on the other side

Downward Facing Dog

Downward facing dog is a staple in almost every yoga class. It stretches the entire body and builds comfort with weight bearing through the hands and feet.

How to do it:

  • Start in plank position

  • Shift your hips up and back

  • Bend your knees as much as needed and focus on lengthening your spine

Makrasana (Crocodile Pose)

Makrasana is a gentle backbend and a great way to strengthen your back without strain. It is essentially cobra pose with extra support.

How to do it:

  • Lie on your belly with legs extended long behind you

  • Bend your elbows and stack your arms under your chin or create a cradle with your palms

  • Rest your chin lightly while keeping your chest lifted

  • Breathe and relax through your belly

Supine Twist

Supine twists are often found at the end of class and help the spine release and reset.

How to do it:

  • Lie on your back

  • Hug your knees into your chest

  • Drop both knees to the right side

  • Open your arms into a cactus shape

  • Gaze over your left shoulder

  • Switch sides after several breaths

Legs Up the Wall

Legs up the wall is a wonderful option for the end of your practice and can even replace savasana in the postpartum season. It encourages circulation, lymphatic drainage, and deep relaxation.

How to set it up:

  • Place a folded blanket near the wall if you want support under your hips

  • Sit with your hips close to the wall

  • Swing your legs up and lie back

  • Close your eyes and breathe

Additional Postpartum Poses to Explore

If you are feeling good and ready to try more, here are a few additional postures you can explore at home:

  • Cat and Cow

  • Camel

  • Boat Pose

  • Plank Pose

Always move slowly and modify as needed.

Bonus: Baby and Me Poses

Some studios offer Baby and Me yoga classes, which are designed to be supportive, flexible, and baby-friendly. These classes often use props and allow space for feeding, soothing, and bonding.

Popular poses to try with your baby include:

  • Cat and Cow

  • Child’s Pose

  • Seated Wide Legged Forward Fold

  • Bound Angle Pose

These poses allow you to move while keeping your baby close, which can make consistency feel much more possible.

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A Gentle Reminder

Postpartum movement is not about bouncing back. It is about reconnecting, rebuilding, and honoring what your body has been through. Some days will feel strong. Some days will feel slow. Both are normal and both are okay.

If you are looking for guided postpartum support, community, and expert-led movement, we would love to welcome you into our FIT4MOM village.

Ready to Try Mommy & Baby Yoga?

If you are craving gentle movement, connection, and a reason to get out of the house with your little one, we would love to see you at Mommy & Baby Yoga every Tuesday at 11:00am at Las Palmas Park.

This class is designed specifically for postpartum moms and their babies, with a supportive pace, simple flows, and space for feeding, soothing, and snuggles. No experience needed. Just come as you are.

Your mat is waiting. Your village is here. Come move with us.