Simple Yoga Practice for Pelvic Floor Strengthening After Birth

Post Natal recovery requires a little patience. Immediately post birth is a time to cocoon at home and find your rhythm. After birth, there are of course many changes in your life and a cocktail of hormones that are helping with birth, wellbeing, breastfeeding, bonding and your physical recovery. These hormones are responsible for the changes in your body. This includes making your ligaments soft and stretchy. There are three steps to a sensational physical recovery after birth.


  1. The few weeks should be spent resting. Allow people to look after the cooking, cleaning, washing and making cups of teas whilst you rest. This will help you conserve energy and allow your body to repair and produce the hormones for physical recovery, breastfeeding and bonding.

  2. Between 2-4 weeks post natal you'll start slowly adjusting to carrying and doing a little more around the house. A good rule of thumb is to not carry anything heavier than the baby. Remember to keep resting during the day, drinking lots of water and making sure you eat a good lunch as this will help keep energy levels up and beat feelings of over-tiredness. I highly recommend getting someone to drop you off a kebab with the lot! (Meat or falafel, salad, humous, tabouli, cheese etc.) and a fresh juice if you have just been snacking and not eating a proper meals during the day. You'll be amazed how a good meal and a sleep will help you feel better.

  3. Around 4-6 weeks is a good time to start post natal yoga and exercise. Yoga, walking, pilates and swimming are great options. Slowly increase your activity, starting with the deep core recovery yoga video below.

Please note: if you had a natural birth, are breastfeeding and/or holding the baby a lot, you will have more hormones for longer than soften your body. Don't compare yourself to others. Keep things simple and gentle until you feel you have the inner strength (physically and emotionally) to do more. A slow recovery is a better recovery. I have seen many women rush back to exercise and find they have serious pelvic floor problems later on, or in their next pregnancy.


Enjoy the yoga and feel free to message me with any questions.




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