There’s something about conceiving and having a baby that gives us a whole new respect for our bodies. And just as our body changes to accommodate our bub, it can also return to its pre-pregnancy tone and shape – but it’s important to lose weight safely, slowly and sustainably.
Yoga is one of the best ways to regain muscle tone and energy following pregnancy and birth, but does it help with postpartum weight loss?
The simple answer is yes, it can! Postnatal yoga gently supports weight loss by rebuilding muscle tone (giving you a flat tummy), balancing hormones, improving metabolism, and reducing stress.
Unlike other more intense workouts, a post-natal yoga flow gives new moms a safer, low-impact way to burn calories and regain strength while also promoting mental well-being. And you don’t have to be a pretzel to do yoga – it’s the perfect way for beginners to start their yoga journey.
The best way to get back to your pre-pregnancy shape is to do it gradually and mindfully, so don’t be in a rush to lose the weight. Remember, it takes nine months for our body to grow our baby, and you need to take the time to ease back to a pre-pregnancy shape. Make sure to combine your practice with a balanced and nutritional diet – particularly if you are breastfeeding.
What is post-natal yoga?
Yoga is a mind and body practice with a key focus on the breath. It helps us come out of our mind – where we can be caught up with a constant stream of thoughts and worries – and bring awareness into the body. New mums are likely to feel their brains are buzzing as the enormity of looking after a baby – as well as themselves – is daunting. So, clearing clutter and judgment from your mind is incredibly liberating and calming.
Ease into the practice – listen to your body, be kind to yourself (in yoga this is called Ahimsa) and practice within your physical comfort and energy levels so you build up fitness and tone at your own pace. It doesn’t have to be a long practice – ten minutes while your baby is napping is enough, but the key is to do it regularly. And incorporate your baby into the poses as a mommy and baby yoga session – as your baby grows, your strength will increase. This is a wonderful way to bond with your baby and have some fun! Check out our mom and bub yoga routines.
A typical post-natal yoga practice will include a short centering meditation, followed by a slow-flow practice with neck and shoulder releases, movements to release back tension and stretch out the body. There will be post-natal yoga poses to flatten your tummy, which will tone and strengthen the abdomen and pelvic floor, and for weight loss, a series of strong, held standing postures will promote posture, strength, and stability. Towards the end of the session, expect a breathing practice (pranayama) to rebalance hormones, ease anxiety and a guided meditation to restore energy levels.
When can I practice post-natal yoga?
Make sure you have had your six-week health check up with your General Practitioner (GP) or specialist if you have had a vaginal birth and wait at least eight weeks following a C-section. Your GP should check to see if you have any abdominal separation (also known as diastasis recti) – this is where the gap between the edges of the rectus abdominus is more than two finger-widths apart. If you have an abdominal separation (which is very normal), then see a physiotherapist before embarking on any exercise or yoga routine.
Once you have clearance from your GP or health professional, you can get started by following our Thrive Journey pre-recorded classes and joining the live online post-natal yoga classes. You may wish to purchase a yoga mat and props such as a block and bolster to help support your body as you ease into your practice.
Postnatal yoga poses
Core and Floor:
Post-natal yoga works by targeting the specific muscles which have been weakened by pregnancy and birth, such as the abdominal and pelvic muscles. In particular, it targets the Transverse Abdominus which is the deepest core muscle. Think of this like a corset – it wraps around the lower ribs to the top of the pelvis and protects the back and internal organs. There are specific yoga moves, such as Cat pose, which help to engage the TA and build up strength from the inside out.
There is also a focus on the Mula Bandha, which is known as the pelvic lock and will help to tone the pelvic floor muscles. The pelvic floor is a hammock-like muscle that supports the internal organs – during pregnancy the weight of your baby will bear down on this muscle and childbirth adds even more strain. A weakened pelvic floor can lead to back injury, incontinence and even prolapse (this is where an organ or tissue drops out of its usual position due to weakened tissues or muscles).
Neck and shoulders:
Constant feeding, rocking, lack of sleep and stress all combine to create neck and shoulder tension. So, if you are feeling tight in this area, you are not alone! Post-natal yoga will focus on movements and poses to relieve tightness and unravel knots of tension.
The benefits of postpartum weight loss
Regular post-natal yoga postures will improve core strength, tone muscles, improve posture and increase back support which all help to burn calories and improve general fitness.
Strong standing postures held for several breaths can stimulate the thyroid and metabolic rate. This stirs up energy and heat in the body. Make sure you build up the intensity gradually – taking into consideration your energy levels, sleep (or lack of!) and the progress of your body rehabilitation after birth.
Yoga also reduces stress and postpartum anxiety, which curbs stress eating and improves the quality of sleep – these both indirectly aid weight management.
This is because our yoga practice helps to create a deep sense of calm, and this helps bring on the Relaxation Response (2), which shifts you into the parasympathetic nervous system (known as rest and digest), a healing state for the mind and body. There will be less cortisol, reducing the risk of stress snacking – reaching for a candy bar or sugary cake for a quick energy fix. In fact, a study by Maria Araneta of the University of California (3) found that students lost weight after practising Restorative Yoga, because cortisol rises during times of stress and increases abdominal fat.
Another benefit of post-natal yoga asanas (poses) is to improve posture. This has an instant effect of making us look (and feel) lighter and brighter.
Postnatal yoga postures such as Tadasana (Mountain pose) will help you to engage core muscles, release tight shoulders and gently coax you back into a more open and relaxed posture, leading to deeper breaths and improving core strength. A stronger core will protect the back and reduce the risk of back pain.
Top 5 Postnatal Yoga Poses for Beginners
- Cat pose: Start on all fours, with knees under hips and hands under shoulders. On an exhale, engage your core and pelvic floor as you roll your tailbone under, arching your back like an angry cat. Then inhale as you uncurl the spine, looking beyond your mat or gently up towards the sky. This post-pregnancy yoga pose tones the core and pelvic floor.
- Mula Bandha and pelvic floor contractions: Sit comfortably and on the exhale, gently contract and lift the pelvic floor muscle and release on your inhale. Repeat as often as you can! And when lifting or doing post-natal yoga postures, practice gentle engagement of the pelvic floor to strengthen and tone this vital muscle.
- Chair pose: This pose begins to build strength and tone. Start standing with your feet together or hip distance apart. Swing your arms forward and then sit down, as if there is a chair just behind you. Start with allowing the spine to come forward (easy) and, in time, tuck the tail and bring the spine vertical (harder). Keep your knees over your heels, so when you glance down, you can still see your toes and then reach your arms forward. This will tone and strengthen your lower body, rebuilding core and helping to tone the tummy and pelvis.
- Puppy pose: start on all fours and then slide your hands to the top corners of your mat, keeping your hips above your knees, lower your forehead onto the mat and feel your heart gently melt down toward the earth. This pose gently releases neck and shoulder tension and improves posture. Safety for neck injuries involves modifying with your arms folded overhead.
- Legs up the Wall: This is a wonderful restorative post-natal yoga pose which helps to calm the mind and rebalance the system. You can use a wall or the side of the couch, whichever is easier! Sit side on to the wall or couch and then let your legs rest against the surface, about hip distance apart. Take your arms out to the side, palms up and close your eyes. Rest here for as long as you can!
If you wish, create a routine and flow between these poses, which will work major muscle groups, aiding weight loss and increasing stamina.
Postnatal yoga poses and movements to avoid
The hormone Relaxin (which loosens and relaxes muscles, joints and ligaments in the body) can be elevated for 12 months following birth, especially in breastfeeding moms. That’s why you can “overstretch” in certain positions, so always hold back a little when you stretch – go to about 80 per cent of your capacity.
With abdominal work avoid crunches, full plank and boat poses which target the rectus abdominus (the six pack) and instead focus on the deep core muscles such as the Transverse Abdominus.
Avoid high impact – jumping into poses, instead go slowly and gently and gradually build up your strength.
Avoid deep twists such as Revolved Abdomen Pose and Twisted Roots, which can strain healing abdominal muscles and should be postponed until core strength is rebuilt.
Avoid deep backbends (such as Wheel or full Bow pose) or advanced inversions (such as headstand and handstand) as they put pressure on the abdomen and lower back.
Modify and listen to your body – safety tips.
Postnatal yoga is about healing and gradual progress. Follow our safety tips to ensure you avoid injury and get the most from your practice
- Use props such as blocks, blankets and straps to modify the poses and support your body.
- Don’t compare yourself to others – everybody is different and yoga is about listening to and honouring your body.
- Remember you will get the most from your practice – and avoid injury – by going slowly and gradually. Don’t be tempted to rush routines or push yourself too hard.
- Modify shapes by doing Plank from knees instead of toes and resting or repeating a post-natal yoga pose, such as Cat, at any point during the class.
- Pain is a signal to back off and remember that rest and recovery are as important as exercise in the postpartum period.
Ready to embrace postnatal yoga in your weight loss journey? Start small and stay consistent – and remember, you’re not alone! Join our community of new moms or try a live postnatal yoga class with Thrive journey to get guidance and support. Let’s thrive together on this journey to wellness.”