Is postnatal yoga safe if I have Diastasis Recti?

Yes, but the type of movement matters enormously. Many standard yoga classes include exercises that can actually make diastasis recti worse, full sit-ups, strong planks, deep twists and anything that causes that tell-tale doming or ridging along your midline. Postnatal yoga taught with an understanding of intra-abdominal pressure works with your healing tissue rather than against it. At re-centre, I combine yoga with Hypopressives specifically because it rebuilds core function from the inside out, without loading a structure that is still recovering. If you have been diagnosed with diastasis recti, or suspect you might have it, this is not a reason to avoid movement. It is a reason to choose the right movement.

How is postnatal yoga different from a regular yoga class?

A regular yoga class is not designed with a postnatal body in mind. It will not account for pelvic floor dysfunction, abdominal separation, hormonal ligament laxity or the specific pressure demands on a healing core. Postnatal yoga is sequenced deliberately, with modifications built in, load carefully managed and the pelvic floor considered in every single exercise. The difference is not just about going slower or doing easier poses. It is about understanding what the postnatal body actually needs and teaching to that, rather than expecting a postnatal body to simply keep up with a general class.

I am many years postpartum. Is it too late to start?

This is one of the questions I hear most often, and the answer is no. It is not too late. I work with women who are five, ten, even fifteen years postpartum and still experiencing leaking, prolapse symptoms or a core that has never felt right since birth. The body retains a remarkable capacity to respond to the right training, regardless of how much time has passed. If you have been living with symptoms and assuming this is just how things are now, I would gently challenge that assumption. Many of the women I work with see meaningful change within weeks of starting a consistent practice.

Can I do postnatal yoga if I had a caesarean?

Yes, with the right timing and the right approach. After a caesarean, your body needs longer before starting structured exercise, typically ten to twelve weeks, and you will need clearance from your GP or consultant before beginning. Once you have that, postnatal yoga and Hypopressives can be genuinely supportive for caesarean recovery, helping to restore core function, address scar tissue mobility over time and rebuild strength in a way that does not compromise your healing. I always work with your birth history and current symptoms, so your programme reflects where your body actually is, not where it theoretically should be.

I have been doing Kegels but nothing seems to be improving. Why?

Kegels are not wrong, but they are frequently given without the context that makes them useful. If nobody has assessed whether your pelvic floor is actually weak or whether it is too tight, a hypertonic pelvic floor, then doing more Kegels could be making things worse rather than better. Kegels also do not address the broader pressure system in the trunk, which is often where the real problem lies. Hypopressives works differently. Rather than isolating the pelvic floor in a squeeze-and-release pattern, it improves the way your whole core manages pressure, which is why women who have seen no results from Kegels alone often respond very well to this approach.

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Postnatal Yoga Exercises for Recovery, Core Strength and Calm

Becoming a mum changes everything, including how your body feels and moves. And yet the advice most women receive after birth is frustratingly thin. Rest. Do your Kegels. Wait for your six-week check. Come back if something feels wrong.

Something I see repeatedly in the women who come to re-centre is that they have been left to figure out their recovery largely on their own, often months or years after birth, still dealing with symptoms nobody properly addressed. Postnatal yoga, when it is taught well and combined with the right techniques, can be a genuinely powerful part of that recovery. Not as a gentle hobby, but as targeted, intelligent movement that supports your pelvic floor, your core, your posture and your nervous system all at once.

At re-centre, I combine postnatal yoga with Hypopressives (Low Pressure Fitness) to support recovery from the inside out. It is a combination I arrived at through my own postnatal experience, and one I have now seen transform the bodies and confidence of hundreds of women.

Is postnatal yoga right for me?

Postnatal yoga is designed for women who have recently given birth, whether that was weeks, months or even years ago, and who want to move safely while their body is still healing or rebuilding.

It can be especially helpful if you:

Feel weak or disconnected around your core, or are dealing with a persistent “mum tum”
Notice leaking when you cough, laugh, run or jump
Have been told you have Diastasis Recti (abdominal separation) or pelvic organ prolapse
Experience back, neck or shoulder tension from feeding, rocking and carrying your baby
Want a gentler, more mindful way back into exercise that does not leave you feeling worse the next day

If you had a straightforward vaginal birth, gentle movement and pelvic floor awareness can usually begin as soon as you feel comfortable, with more structured exercise typically from around your six-week check. After a caesarean or more complex birth, most women need longer, often eight to twelve weeks, and specific clearance from a GP, midwife or consultant before starting structured exercise.

When can I start postnatal yoga?

Every body and every birth is different. There is no single right start date, and anyone who tells you otherwise is not giving you the full picture.

Days 1 to 14: Rest, short walks, gentle breathing and pelvic floor awareness if comfortable.

Weeks 2 to 6 after a straightforward vaginal birth: Very gentle movement focusing on breath, alignment and posture. Often better done at home rather than in a general class.

From around 6 to 8 weeks (vaginal birth) or 10 to 12 weeks (caesarean), with medical clearance: You can usually begin a structured postnatal yoga or Hypopressives programme, gradually building intensity as your body allows.

Always check in with your GP, midwife or pelvic health physio if you have a prolapse diagnosis, significant diastasis recti, persistent pelvic or back pain, or continence issues. And if you notice heavier or brighter red postnatal bleeding after activity, that is your body telling you to ease back.

The real benefits of postnatal yoga

Postnatal yoga offers more than stretching. When it is taught with an understanding of what a postnatal body actually needs, it supports physical healing, mental wellbeing and the practical demands of daily life with a baby.

Physical benefits

Pelvic floor support: Targeted engagement and relaxation help you regain strength and coordination in the muscles that support your bladder, bowel and uterus. This is not just about stopping leaks. It is about restoring function. If you have been told to just do your Kegels and found they are not helping, there is a reason for that, and postnatal yoga combined with Hypopressives addresses it properly.

Core and diastasis recovery: Gentle, pressure-aware core work helps your abdominal muscles come back together and function better without overloading healing tissue. Many of the women I work with have diastasis recti and nobody has joined the dots between that and their other symptoms. This is a dual recovery, and it deserves to be treated as one.

Posture and back care: Yoga helps unwind the rounded-forward positions of feeding, changing and carrying. The neck, shoulder and lower back tension that builds up in those early months is real, and it compounds quickly if it is not addressed.

Circulation and mobility: Regular movement supports circulation, joint mobility and energy levels, which matters enormously when you are sleep-deprived and running on empty.

Mental and emotional benefits

Reduced stress and anxiety: Mindful movement, breathwork and relaxation practices have been shown to reduce stress, anxiety and symptoms of postnatal depression in some women. The nervous system needs tending to just as much as the physical body does.

Improved sleep quality: Even short restorative practices can calm the nervous system and support more restful sleep when you do get the chance.

A sense of yourself again: This one is harder to quantify but I hear it constantly. Making time for your own recovery, reconnecting with your body, noticing it getting stronger. It matters. It is not indulgent. It is necessary.

Why I combine postnatal yoga with Hypopressives

Hypopressives, also known as Low Pressure Fitness, is a breathing and posture-based technique that works deeply on the core and pelvic floor while reducing intra-abdominal pressure rather than increasing it. Think of it as the opposite of a crunch. Instead of bearing down on already-stressed structures, you are creating a lift from the inside.

Integrated into postnatal yoga, Hypopressives can:

Recruit deep core muscles and the pelvic floor reflexively, without straining a healing abdomen or pelvic organs
Support recovery from pelvic organ prolapse, urinary incontinence and diastasis recti by improving support and pressure management throughout the trunk
Improve posture, rib and thoracic mobility, which is particularly important after months of pregnancy and hours of feeding in flexed positions

I tailor yoga and Hypopressives sequences to your stage of recovery, your body history and your symptoms, so you are always working safely while still making real progress.

Gentle postnatal yoga exercises to try

Always move within your comfort zone. Stop any exercise that causes pain, pulling at a scar, increased bleeding, dizziness or a feeling of heaviness or pressure in the pelvic floor.

1. Diaphragmatic breathing and pelvic floor awareness

This is often the safest place to start and can be done soon after birth if you feel comfortable.

Lie on your back or sit propped up with cushions, knees bent and feet supported. Place one hand on your chest and one on your lower ribs or belly. Inhale gently through your nose, feeling your ribs and belly expand. As you exhale, imagine gently drawing your pelvic floor upward and inward, then fully releasing it before the next breath. Repeat for one to three minutes, a few times a day.

This reconnects breath, core and pelvic floor without strain. It is also the foundation for Hypopressives and everything else that follows.

2. Pelvic tilts

Lie on your back with knees bent, feet hip-width apart. Inhale to find a neutral spine. As you exhale, gently tilt your pelvis towards your face, flattening your lower back into the mat. Inhale to release back to neutral. Repeat eight to ten times, keeping your shoulders and jaw relaxed.

If lying on your back is uncomfortable, this works equally well seated or standing against a wall.

3. Child’s Pose (Balasana)

Kneel on the floor, bringing your big toes together and knees wide. Fold your torso forward, resting your forehead on a cushion or your hands. Reach your arms forward or rest them by your sides. Breathe into the back and sides of your ribs for five to ten slow breaths.

Add extra cushions under your hips or chest if you feel tight or fatigued. This is a pose to come back to whenever you need to decompress.

4. Cat-Cow (Marjaryasana-Bitilasana)

Come onto hands and knees, wrists under shoulders, knees under hips. Inhale into Cow: soften your belly slightly, gently lifting your tailbone and chest. Exhale into Cat: draw your lower belly in and round your spine, releasing your head. Move slowly with your breath for eight to ten rounds, keeping the movement small and pain-free.

If your wrists are sensitive, come onto your forearms or use fists.

5. Bridge Pose (Setu Bandha Sarvangasana)

Lie on your back with knees bent, feet hip-width, arms alongside your body. Exhale and gently engage your pelvic floor and lower abdominals. Press into your feet and slowly lift your hips to a comfortable height. Pause for two to three breaths, then lower with control. Repeat five to eight times.

Avoid this if you feel any doming or bulging along your midline, or heaviness in the pelvis. These are signs the load needs to be reduced, not pushed through.

6. Warrior II (Virabhadrasana II)

As your strength returns, Warrior II helps rebuild lower-body strength, balance and confidence. Stand with your feet wide, front toes facing forward, back toes slightly inward. Bend your front knee so it stacks over your ankle, back leg strong. Reach your arms out to the sides at shoulder height and soften your shoulders. Breathe steadily for three to five breaths, then switch sides.

This is usually introduced later in recovery, once your core and pelvic floor are coping well with gentler movements.

Safety guidelines for postnatal exercise

Safe progression matters far more than intensity. A few things to keep in mind:

Get medical clearance before starting a structured programme, especially after caesarean, assisted birth, significant tears or if you have ongoing symptoms
Watch your bleeding: If lochia becomes heavier or redder after activity, reduce intensity and speak to your midwife, health visitor or GP
Monitor your core: Avoid strong planks, full sit-ups, deep twists and intense backbends in the early months, particularly if you have diastasis recti or prolapse
Listen to your pelvic floor: Dragging, heaviness, bulging or leaking are signs to reduce load and seek pelvic health physiotherapy input
Pain is not progress: Mild effort is fine. Sharp pain, dizziness, nausea or visual changes are not. Stop and seek advice if any of these occur

How re-centre’s postnatal yoga and Hypopressives classes work

To make Hypopressives safe and effective, I teach the breathing technique, known as the Apnea, clearly before you join full classes.

Step 1: Fundamentals session

A live small-group Zoom session where I guide you through the Hypopressives breathing and posture technique step by step, with real-time feedback. If your ribs or thoracic spine are tight, it may take a little longer to find the technique. That is completely normal and nothing to worry about.

Step 2: Beginner postnatal Hypopressives and yoga

Short, targeted classes of around 15 to 20 minutes, designed specifically for postnatal bodies. The focus is on core and pelvic floor support, posture and gentle strength, with options for different stages of recovery. I recommend a minimum of three sessions per week to see meaningful change.

Step 3: Progress at your own pace

Gradual progression to more advanced levels when you feel ready, with one-to-one check-ins available to review your technique, discuss symptoms and adjust your plan. This approach works whether you are six weeks postpartum or six years postpartum and still dealing with symptoms.

What is included in your membership

A live Fundamentals class to learn the Hypopressives technique
Unlimited access to 300+ on-demand classes, including postnatal yoga, Pilates and Hypopressives
Regular one-to-one check-ins with me to discuss progress and adjust your practice
Fresh weekly videos
Full access to the Apple and Android app
Priority access to live workshops and retreats
Flexible memberships with easy online cancellation and a 14-day free trial

What our members say

“The best post-partum class, it really helped with my recovery. Simone is a great teacher, so knowledgeable and kind.”
Anna

“I’ve noticed huge improvements in my core strength and posture. Classes are easy to fit into mum life.”
Clare

“Her classes have helped amazingly with my pelvic floor issues. I started seeing results after only 4 weeks.”
Millay

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Postnatal Recovery Focused Classes

Low Pressure Fitness - 20 minute flow

A calm, breath-led low pressure flow to support gentle movement and core recovery after birth.

Early Postpartum using overball

A supportive early recovery session designed to reconnect you with your core and breath.

20 min Hypopressive with some incorporated Yoga flow

A gentle yoga-inspired flow that supports mobility, posture and postnatal recovery.

LPF Pilates warm-up 1

A helpful movement preparation class for regaining postnatal control, awareness and support.

Frequently Asked Questions

Yes, but the type of movement matters enormously. Many standard yoga classes include exercises that can actually make diastasis recti worse, full sit-ups, strong planks, deep twists and anything that causes that tell-tale doming or ridging along your midline. Postnatal yoga taught with an understanding of intra-abdominal pressure works with your healing tissue rather than against it. At re-centre, I combine yoga with Hypopressives specifically because it rebuilds core function from the inside out, without loading a structure that is still recovering. If you have been diagnosed with diastasis recti, or suspect you might have it, this is not a reason to avoid movement. It is a reason to choose the right movement.
A regular yoga class is not designed with a postnatal body in mind. It will not account for pelvic floor dysfunction, abdominal separation, hormonal ligament laxity or the specific pressure demands on a healing core. Postnatal yoga is sequenced deliberately, with modifications built in, load carefully managed and the pelvic floor considered in every single exercise. The difference is not just about going slower or doing easier poses. It is about understanding what the postnatal body actually needs and teaching to that, rather than expecting a postnatal body to simply keep up with a general class.
This is one of the questions I hear most often, and the answer is no. It is not too late. I work with women who are five, ten, even fifteen years postpartum and still experiencing leaking, prolapse symptoms or a core that has never felt right since birth. The body retains a remarkable capacity to respond to the right training, regardless of how much time has passed. If you have been living with symptoms and assuming this is just how things are now, I would gently challenge that assumption. Many of the women I work with see meaningful change within weeks of starting a consistent practice.
Yes, with the right timing and the right approach. After a caesarean, your body needs longer before starting structured exercise, typically ten to twelve weeks, and you will need clearance from your GP or consultant before beginning. Once you have that, postnatal yoga and Hypopressives can be genuinely supportive for caesarean recovery, helping to restore core function, address scar tissue mobility over time and rebuild strength in a way that does not compromise your healing. I always work with your birth history and current symptoms, so your programme reflects where your body actually is, not where it theoretically should be.
Kegels are not wrong, but they are frequently given without the context that makes them useful. If nobody has assessed whether your pelvic floor is actually weak or whether it is too tight, a hypertonic pelvic floor, then doing more Kegels could be making things worse rather than better. Kegels also do not address the broader pressure system in the trunk, which is often where the real problem lies. Hypopressives works differently. Rather than isolating the pelvic floor in a squeeze-and-release pattern, it improves the way your whole core manages pressure, which is why women who have seen no results from Kegels alone often respond very well to this approach.

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