Simone Muller

Restore and Rejuvenate: Postnatal Yoga for Postpartum Healing

Postnatal yoga is a tailor-made practice aimed at helping women regain their strength after childbirth. This restorative journey becomes even more powerful when combined with Hypopressives.

Each postnatal yoga class, enriched by Hypopressives, is meticulously designed to balance body, mind, and spirit. With targeted exercises like pelvic tilts, modified planks, and Hypopressives, postnatal yoga strengthens and tones the core muscles, including the pelvic floor, abdominals, and back, improving posture and alleviating discomfort.

The yoga benefits extend beyond physical restoration, encompassing mental well-being and self-care. The practice aids in reducing stress, fostering mindfulness, and instilling a sense of tranquillity.

As the trend towards online convenience grows, postnatal yoga online classes offer a flexible and accessible solution for new mothers. This online shift ensures that the benefits of postnatal yoga and its healing journey are available to all, regardless of location or schedule.

Postpartum Yoga exercises

Yoga, renowned for its gentle and mindful approach, presents a wonderful method to assist in your postpartum recovery journey. Various yoga exercises serve to restore strength, foster relaxation, and promote overall healing, helping you adapt and thrive during this transformative phase of life.

A few beneficial postnatal yoga exercises include:

- The Child's Pose (Balasana): a restorative pose that releases tension in the back, neck, and shoulders.
- The Cat-Cow Stretch (Marjaryasana-Bitilasana): aids in reestablishing spinal mobility while gently stretching the neck and torso.
- The Bridge Pose (Setu Bandha Sarvangasana): works wonders for strengthening the lower back and pelvic muscles, contributing to improved postural stability.
- Warrior II (Virabhadrasana II): serves as a powerful pose to regain lower body strength and enhance overall body balance.

As you embark on this postnatal yoga journey, whether in-person postnatal yoga classes or through postnatal yoga online, it's essential to remember that each woman's postpartum experience is unique. Respecting your body's signals and progressing at your own pace is critical for ensuring a safe and effective recovery.

A harmonious relationship, Yoga and Hypopressives

The harmonious blend of yoga and Hypopressives offers an effective path to postnatal recovery. Incorporating Hypopressives in postnatal yoga classes accelerates the healing process by toning deep core muscles while reducing intra-abdominal pressure.

Additionally, it strengthens the pelvic floor and enhances bladder control. This combined approach addresses both physical and internal aspects of healing, improving overall well-being.

As a yoga and Hypopressives instructor, I aim to personalise this transformative journey with tailored exercises, ultimately restoring strength, core stability, and promoting holistic recovery.

Getting started

For the Hypopressives classes it is important that you learn the Apnea technique properly so that you can get the most out of the classes and the time you invest in yourself.

Each week Simone runs Fundamentals sessions on Zoom where she explains the technique and guides you through all the steps. She will also give you feedback to make sure that you're doing it correctly. For some, the technique may come more quickly than others.

Some of her clients, who are tighter in the ribs and thoracic spine do tend to take a little longer. For the technique to make an impactful change she recommends doing a minimum of 3 workouts a week for 15 to 20 minutes.

How re-centre works

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About the Author

Simone Muller is the founder of re-centre and has over 15 years of teaching experience across Pilates, Low Pressure Fitness and Yoga.

She launched the online platform to make Low Pressure Fitness and Hypopressives more accessible to more women around the world so that they can become the strongest and most functional versions of themselves.

Originally from South Africa, Simone's dance and Pilates career evolved when she faced post-childbirth challenges, prompting her to explore Low Pressure Fitness in Spain.

As the first level 3 instructor in London, she has witnessed transformative postnatal rehabilitation results in clients, addressing issues like Diastasis Recti, prolapse and incontinence.

Simone has written articles for the re-centre blog 'Kegels not Working?', 'The connection between menstruation and prolapse symptoms' and 'Why I love teaching postnatal rehabilitation?'.

Simone has also written guest posts for The Shala 'What is Low Pressure Fitness', Yana Active 'Prioritising your Pelvic Floor Health After Giving Birth and Nurturing the Core' and for The Pelvic Academy 'Empowering Women's Health - The Power of Collaboration Between Hypopressives, Physiotherapists and Osteopaths'.

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What our members say

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Hypopressives is an effective technique toward relieving symptoms related to Pelvic Organ Prolapse, Diastasis Recti and Urinary Incontinence. Hypopressives also improves poor posture, pelvic floor weakness and back pain. I offer a flexible approach to memberships and a 14-day free trial.


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