• Pelvic floor activation: Pelvic tilts, Kegels
• Core rehab: Modified Boat, Bridge, Dead Bug variations
• Shoulder/neck stretches (for breastfeeding posture)
• Gentle backbends and twists
• Long exhalations to activate parasympathetic system
• Meditation for sleep and emotional regulation
• Mantra (e.g., “I am supported,” “I am healing”)
• Baby-and-me yoga (if appropriate)
• Eye contact, gentle touch during practice
• Encouraging mothers to share experiences
• Referrals if signs of PPD appear
• Self-compassion practices
Gentle exercises (like Mula Bandha, Pelvic Tilts, and Bridge Pose) coordinated with the breath.
Focus on engaging the deep abdominal muscles (Transverse Abdominis) through gentle, controlled movements (e.g., Cat–Cow, Bird–Dog, Modified Plank).
Stretches for the chest, shoulders, upper back, and neck to counteract the “nursing slump” and the strain of carrying a baby.
Techniques like diaphragmatic breathing (360 breathing) and deep relaxation (Yoga Nidra, Legs-Up-the-Wall).
Techniques like diaphragmatic breathing (360 breathing) and deep relaxation (Yoga Nidra, Legs-Up-the-Wall).
Low-impact asanas that rebuild overall stamina, flexibility in the hips, and strength in the legs and glutes.
A non-judgmental space for new mothers to share experiences and connect with others.
Restore muscle tone and stability in the pelvic region, preventing incontinence and promoting long-term balance.
Rebuild inner core strength while protecting the healing abdominal tissues.
Enhance posture, release tension, and ease discomforts like back and shoulder stiffness.
Calm the mind and body, reduce stress, and restore emotional and hormonal balance.
Gradually restore physical fitness and energy levels safely after childbirth.
Enhance the emotional bond and create mindful, shared moments between mother and baby.
Ease postpartum emotions, reduce isolation, and foster a strong sense of belonging and support.
Gentle movements and mindfulness to nurture your recovery and well-being naturally.
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