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Is Postnatal Yoga Safe After Pregnancy?

 

Learn how postnatal yoga can support your recovery after birth with gentle, physiotherapist-designed exercises that improve strength, flexibility, core stability, relaxation, and pelvic floor function.

 

Start my Postnatal Pathway

Just 20 minutes a day. Created by pelvic health physiotherapists and pregnancy exercise specialists.

When Can You Start Postnatal Yoga After Giving Birth?

 

For most women with an uncomplicated birth, you can begin gentle postnatal yoga as soon as you feel comfortable and your healthcare provider has not advised otherwise. Early postnatal yoga focuses on gentle breathing, relaxation, mobility, and pelvic floor awareness to support your body's natural healing after pregnancy and birth.

Postnatal yoga can help:

  • Gently reconnect with your core and pelvic floor after birth.
  • Improve flexibility, posture, and overall mobility.
  • Reduce muscle tension and stiffness from caring for your baby.
  • Promote relaxation, reduce stress, and support emotional wellbeing.
  • Build strength safely as your body recovers.
  • Support a gradual return to exercise with movements tailored to your stage of recovery. 
Discover More

This Page is for you if...

You’re in your first trimester

You’re in your first trimester

You may not look pregnant yet, but your body already feels different.

You feel nervous about exercise

You feel nervous about exercise

You want to stay active, but you’re unsure what is safe now.

You’re tired, nauseous or overwhelmed

You’re tired, nauseous or overwhelmed

You need realistic movement options for low-energy days.

You want to protect your core and pelvic floor

You want to protect your core and pelvic floor

You want to understand how to support your body from the beginning.

You were active before pregnancy

You were active before pregnancy

You want to know what to continue, modify or pause.

You want expert guidance

You want expert guidance

You want a clear plan instead of piecing together advice from Google, YouTube or Instagram.

Watch: How to exercise safely in the early postpartum period

 

Recovering after birth is a gradual process, and the right exercise can help support healing, rebuild strength, and boost your confidence.

In this video, EMP founder and pelvic health physiotherapist Lyz Evans shares simple guidance to help you return to movement safely in the early postpartum weeks.

See the EMP Postpartum Recovery Pathway
 

How postnatal changes impact your yoga practice

Your body goes through significant changes during pregnancy and birth, and recovery looks different for every mother. Hormonal changes, healing tissues, weakened abdominal and pelvic floor muscles, and changes in posture can all affect how your body moves and responds to exercise in the weeks and months after giving birth.

pregnancy pelvic girdle pain safe exercise

Hormonal Changes

If you are in the early stages of postpartum or are breastfeeding and your period has not yet returned, you may have increased hormonal levels. This can increase muscle and joint laxity. Modify your practice by being mindful of reducing your range of movement and staying within your edge.

pregnancy pelvic girdle pain safe exercise

Hormonal Changes

If you are in the early stages of postpartum or are breastfeeding and your period has not yet returned, you may have increased hormonal levels. This can increase muscle and joint laxity. Modify your practice by being mindful of reducing your range of movement and staying within your edge.

 

Core and Pelvic Floor

During pregnancy, your pelvic floor and core become weaker and longer. Yoga requires a certain level of core control that may not be present in the early postnatal period. Modify your practice to ensure that you are moving in a way that protects and supports your postnatal body whilst also building strength and control. 

 

Core and Pelvic Floor

During pregnancy, your pelvic floor and core become weaker and longer. Yoga requires a certain level of core control that may not be present in the early postnatal period. Modify your practice to ensure that you are moving in a way that protects and supports your postnatal body whilst also building strength and control. 

pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Lack of Sleep

A lack of sleep can affect your body's ability to heal and repair. Choose practices that are nourishing and supportive and shorter in duration.

Lack of Sleep

A lack of sleep can affect your body's ability to heal and repair. Choose practices that are nourishing and supportive and shorter in duration.

Feel confident what to do in every trimester

Physio-led evidence-based workouts for pregnancy and postnatal health

Week by Week Pregnancy Programs

Know what to do, what to modify and when to scale back as your body changes

Week-by-week pregnancy programs and postnatal recovery

Support your core and pelvic floor

Learn more than 'just do your kegels' with pregnancy-specific pelvic floor and deep core guidance led by pelvic health experts.

Variety of workouts for pregnancy and postnatal fitness

Prepare for birth and recovry

Build strength, mobility, breath awareness and confidence as your pregnancy progresses.

Trusted pregnancy fitness program recommended by healthcare professionals

Support for postpartum

Transition into postnatal recovery with clear expert-led postnatal programs that start from birth.

What is the EMP approach to postnatal yoga?

 

What is the EMP approach to pregnancy strength exercise?

There are special modifications to consider when starting a postnatal yoga practice. In the Empowered Motherhood Program, we combine our knowledge as healthcare professionals with our experience as yoga teachers to create a safe and supportive postnatal practice. 

Early Postnatal Yoga

Designed to help you to get back on the mat safely and confidently. Gentle, nurturing practices to help support a tight and sore postnatal body and allow you to cope with all the demands of motherhood from a place of calm. 

  • Modified Sun Salutations to protect your pelvic floor and core. 
  • Supportive backbends, twists and extensions to counter the effects of early postpartum.  
  • Guided meditations to help you to cope with the demands of early motherhood.
pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Early Postnatal Yoga

Designed to help you to get back on the mat safely and confidently. Gentle, nurturing practices to help support a tight and sore postnatal body and allow you to cope with all the demands of motherhood from a place of calm. 

  • Modified Sun Salutations to protect your pelvic floor and core. 
  • Supportive backbends, twists and extensions to counter the effects of early postpartum.  
  • Guided meditations to help you to cope with the demands of early motherhood.
pregnancy pelvic girdle pain safe exercise

Advanced Postnatal Yoga

Our yoga classes are designed to progress with you. From early postnatal recovery to advanced vinyasa classes, we will help you keep returning to the mat. 

  • Thoughtful flows designed to support your healing postnatal body. 
  • Pranayama practices to calm your nervous system. 
  • Return to Vinyasa Krama safely through a progressive series of classes.
  •  Increase confidence to practice arm balances and inversions. 
pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Yoga for Postnatal Complications

Just like with all our EMP classes, there is no one-size-fits-all. Your EMP yoga practice is here to support your postpartum journey. 

  • Pelvic Safe yoga practices for anyone experiencing prolapse or pelvic floor complications. 
  • C-Section Safe Yoga for all of our Caesarean mothers. 
  • Modified practices to support women with abdominal separation and lower back pain.
pregnancy pelvic girdle pain safe exercise

 Your pathway from postnatal rehab to advanced strength

No random workouts. No scrolling for modifications. EMP gives you a clear, physio-led pathway that meets you where you are and grows with you.

Created by experts who understand pregnancy, birth and recovery

 

 

EMP was created by a physio and postnatal specialist after six pregnancies and supporting thousands of women.

You also get expert education from leading maternal health professionals including obstetricians, midwives, psychologists, naturopaths and dietitians - all inside the app.

Because generic postnatal advice can keep you stuck.

You need more than random workouts or vague advice to “listen to your body”. You need a clear progression.

Trusted by postnatal mothers and recommended by health care professionals. 

 

Thousands of mothers are rebuilding strength and confidence with the EMP

pregnancy pelvic girdle pain safe exercise

 

"I'm healthier, stronger, and happier"

Finally a physio-led program! The difference in my postnatal recovery is remarkable. I'm healthier, stronger, and happier. Thanks so much for this program! I've told so many friends about this!”

Lizzie - EMP Member

 

"I can't recommend the EMP highly enough" 

The EMP is an amazing program that I can't recommend highly enough. The wealth of information, the varied and specialised workouts - thank you so much.

Verity - EMP Member

 

 

 

 

 

"I'm healthier, stronger, and happier"

Finally a physio-led program! The difference in my postnatal recovery is remarkable. I'm healthier, stronger, and happier. Thanks so much for this program! I've told so many friends about this!”

Lizzie - EMP Member

"I can't recommend the EMP highly enough" 

The EMP is an amazing program that I can't recommend highly enough. The wealth of information, the varied and specialised workouts - thank you so much.

Verity - EMP Member

What’s included in your postnatal pathway

  • 3 key postnatal workouts each week
  • 2 bonus workouts each week for when you have more time
  • Weekly expert education tutorial
  • Specialised programs for common complications
  • Pelvic floor & core support
  • Monthly Expert Live Q+A

Full Journey Membership

Single Payment or 6 Easy Payments 

  • The complete EMP Program with expert-led support through pregnancy, birth recovery and postpartum.

  • Specialised pathways designed to help you move safely, heal confidently and rebuild strength over time. 

  • Includes pregnancy, pelvic floor and core, early postnatal, C-Section recovery, prolapse safe programs and advanced postnatal. Includes Free Equipment Pack for Australian residents. 

  • Choose the commitment option that feels right for you. Yearly or Six Monthly Payment Options

  • Free 7 Day Trial 

Start your Free Trial

All Your Questions, Answered:

Feel confident at every stage - from early pregnancy to postnatal recovery. 

Feel strong and move safely through each trimester with our physio-led week by week program. Pregnancy safe workouts combined with expert education and real life support. 

Pregnancy Program

Create the birth you deserve: positive, informed and supported. The latest research and evidence, combined with physio-led classes and personalised support. 

Birth Preparation

Heal your body safely after birth and by guided by the experts as you progress from early rehab to advanced fitness and running with our motivating week-by-week program. 

Postnatal Program

We created the Empowered Motherhood Program with a simple mission: 

To ensure that all mothers have access to expert-led exercise and education. 

Start your Empowered Motherhood

The Empowered Motherhood Program acknowledges the Traditional Custodians of country throughout Australia and their connections to land, sea and community. We pay our respect to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander peoples today.

The Empowered Motherhood Program acknowledges the Traditional Custodians of country throughout Australia and their connections to land, sea and community. We pay our respect to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander peoples today.