Yoga: post-pregnancy benefits and positions!

Yoga is a wonderful ancient discipline able to provide significant benefits also in special situations of life such as for example after childbirth for women!

But what are the exercises, the positions and the benefits of post-pregnancy yoga?

There are many types of yoga and many different styles, post-pregnancy yoga is able to give many benefits to health, body, mind and spirit of the neo-mum. Being easy to practice, this framework allows the woman to rediscover herself not only as a woman, but also as a mother.

Post-pregnancy yoga is a form of yoga indicated after childbirth: This discipline is capable of ensuring the psycho-physical well-being to a woman after pregnancy helping in this delicate phase of her life, thanks to the many benefits that it gives.

Amongst the asanas that relate to this type of yoga, we find the Garudasana, Setu Bandha Sarvangasana, Salabhasana and Savasana, that we will see in detail and that are all specific for post-pregnancy.


There isn’t a specific time or day when to start the post-pregnancy yoga exercises: infact it all depends on the type of birth and on the physical condition of the neo-mum but, generally, it is possible to begin about 6-8 weeks after childbirth, doing also only 20-30 minutes of exercises per day.

In any case by asking your doctor you will have the certainty when it will be ideal for you to start exercising.

The exercises and the positions indicated for post-pregnancy post-partum are different and all quite simple, so as to give time to the body to get back into the physical activity routine, in a gradual manner: these include for example, The Eagle or Garudasana, the Bridge or Setu Bandha Sarvangasana, the Warrior 1 or Virabhadrasana I, the Candle or Sarvângâsana, the Locust or Salabhasana, the Shoemaker or Baddha Konasana and the Corpse or Savasana.


post-pregnancy yogaStanding with your arms along the sides and knees bent, it is necessary to lift the right knee and wrap it around the left leg then cross your arms and remain in equilibrium.  You can also bring the right arm above the left and join your palms in line with your nose. Repeat even from the other side.


Standing with your legs apart inline with your hips and tips facing front move your left leg backwardswarrior 1 pose with your heels on the ground, raise your arms up and touch your palms and then inhale, bend your left knee, remaining in the same position as you exhale and finally return to the starting position.




savasanaLying on your side or on your back, close your eyes and relax your whole body, breathing deeply for a while then rise slowly whenever you feel that you are done.



There are really so many benefits in post-pregnancy yoga:

  • Relieves tension and back pain
  • Fights chronic stress, post-partum depression, social anxiety, backache, chronic fatigue syndrome and headache, back, arms and legs aches
  • Increases energy
  • Improves physical appearance, memory, concentration and posture
  • Keeps body elastic, practicing post-partum yoga helps, to regain your psycho-physical balance.


If you want to deepen and start with the basics of yoga take a look at our ebook yoga for everyone