After childbirth

Postnatal Yoga

Come back to your body — at your own pace.

From 6 weeks postpartum Diastasis-aware Bring your baby on weekends Gentle progression

About this class

What Postnatal Yoga is really about

The body after birth is not the body before birth — and the most damaging thing a new mother can do is rush it back. Our postnatal sequences are built around the realities of postpartum recovery: a soft core, a recovering pelvic floor, sleep deprivation, possible diastasis recti, and the simple fact that your hour on the mat may be the only hour to yourself you get all day. We meet all of that, gently.

Why join

The benefits you'll feel

Real, observable changes — most of them within the first month.

Restore core strength

In the right sequence — most ab work in the first six months is actively counter-productive.

Heal diastasis recti

Specific postures and breathwork measurably help close the abdominal gap.

Pelvic-floor recovery

Rebuilds tone without the high-impact mistakes most postpartum routines make.

Lift mood

Postpartum mood dips respond beautifully to consistent yoga practice.

Better sleep when you can

When sleep windows are short, you want them to be deeper. Yoga helps.

Posture restoration

Hours of feeding and carrying take a toll on shoulders and lower back. We undo it.

Curriculum

What you'll learn

A structured curriculum, not a random sequence of postures. Every class builds on the last.

Who this is for:

New mothers from approximately 6 weeks postpartum after a vaginal birth, or 8-10 weeks after a C-section, with doctor's clearance. Suitable whether you have an active postnatal recovery already or are starting from zero.

How to safely test for and address diastasis recti
Pelvic-floor reactivation (without aggressive Kegels)
Core strengthening that begins from the deepest layer outward
Posture restoration for breastfeeding and baby-carrying mothers
Shoulder and neck releases for the hunch most new mothers develop
Breath techniques that double as nervous-system regulators
Yoga Nidra — short, deep rest for sleep-deprived mothers
A short home practice you can fit between feeds

Schedule

Class timings

Pick a slot that fits your day — or talk to us about flexible options.

Postnatal Group Batch

Tue, Thu

Mid-morning10:30 – 11:30 am

Mom & Baby (weekends)

Saturday

Bring your baby10:00 – 11:00 am

Personal Postnatal

By appointment

Studio or homeMon – Sat

Ready to start?

Book your first class — it's free

Tell us a little about yourself and we'll be in touch within 24 hours to set up your trial.

Free first class — no commitment
We'll match you to the right teacher
Honest answers about whether this class is right for you

Postnatal Yoga — Enquiry

Quick form. We respect your privacy.

In their words

From students of this class

"Six weeks after my C-section I felt like a stranger in my own body. The Tuesday-Thursday batch slowly stitched me back to myself. By month four I was stronger than before pregnancy."

— Recent mother, age 29

"The Saturday mom-and-baby batch is the highlight of my week. My baby is content on her mat, and I get my hour back."

— Mother of 4-month-old, HSR Layout

FAQ

Common questions

When should I start after delivery?

Vaginal birth: usually 6 weeks. C-section: 8-10 weeks. Always with your doctor's clearance.

I have diastasis recti. Is it safe?

Yes — in fact, this is one of the things postnatal yoga most directly helps. We'll assess and sequence for it.

Can I bring my baby?

Saturday mom-and-baby sessions, yes. The weekday batches are sleeping/breastfeeding-during-class friendly but it's a quieter format.

How long until I feel like myself again?

Most students notice meaningful change within 4-6 weeks. By 3-4 months, the difference is often dramatic.

Your first Postnatal Yoga class — on us

No commitment, no pressure. Come, try a class, see how it feels. If it's right for you, brilliant. If not, no harm done.

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