Introduction | Why Pelvic Floor Strength Matters Post-Delivery
After childbirth, pelvic floor muscles often weaken, leading to issues like incontinence, prolapse, and lower back pain. Yoga offers a gentle yet effective way to rebuild strength without strain.
In this guide, you’ll discover:
✔ How childbirth affects pelvic muscles
✔ 5 safe yoga poses for postpartum recovery
✔ When to start & precautions to take
1. How Childbirth Weakens Pelvic Floor Muscles
What Happens During Delivery?
Vaginal birth: Stretches and sometimes tears pelvic muscles.
C-section: Weakens core muscles due to abdominal incision.
Hormonal changes: Relaxin hormone loosens ligaments.
Common Postpartum Issues:
Stress incontinence (leaking urine when coughing/sneezing)
Pelvic organ prolapse (bladder/uterus dropping)
Lower back pain (due to weak support muscles)
2. When to Start Postpartum Yoga?
| Delivery Type | Recommended Wait Time |
| Vaginal (uncomplicated) | 4-6 weeks |
| Vaginal (with stitches) | 6-8 weeks |
| C-section | 8-12 weeks |
Always consult your doctor before starting!
3. 5 Best Yoga Poses to Strengthen Pelvic Floor
1. Mula Bandha (Root Lock) | The Foundation
How It Helps:
Activates deep pelvic muscles.
Improves bladder control.
Steps:
Sit comfortably (cross-legged or on heels).
Inhale deeply, then exhale while gently contracting pelvic muscles (like stopping urine flow).
Hold for 3-5 seconds, release, and repeat 10x.
Tip: Practice daily while feeding baby or sitting.
2. Malasana (Garland Pose) | Hip & Pelvic Opener
How It Helps:
Strengthens pelvic floor and thighs.
Aligns uterus and bladder.
Steps:
Stand with feet wider than hips, toes turned out.
Lower into a squat, keeping heels down.
Press elbows against inner knees, hands in prayer.
Hold for 30 seconds, breathing deeply.
Modification: Place a block under hips if needed.
3. Setu Bandhasana (Bridge Pose) | Core & Pelvic Lift
How It Helps:
Tones pelvic muscles and glutes.
Relieves lower back tension.
Steps:
Lie on back, knees bent, feet hip-width.
Inhale, lift hips while squeezing pelvic floor.
Hold for 10 seconds, lower slowly.
Repeat 8-10x.
Avoid if: You have severe diastasis recti.
4. Cat-Cow Stretch | Gentle Spine & Pelvic Mobility
How It Helps:
Releases tension in pelvic ligaments.
Improves blood flow to reproductive organs.
Steps:
On hands and knees (tabletop position).
Cow Pose: Inhale, arch back, lift tailbone.
Cat Pose: Exhale, round spine, tuck pelvis.
Repeat for 1-2 minutes.
5. Supta Baddha Konasana (Reclined Butterfly) | Relaxation & Recovery
How It Helps:
Stretches inner thighs and pelvic floor.
Reduces stress and fatigue.
Steps:
Lie on back, soles of feet together, knees wide.
Place hands on belly, breathe deeply for 2-5 minutes.
Use pillows under knees for support.
4. Postpartum Yoga Precautions
✔ Avoid intense poses (e.g., full inversions, deep twists).
✔ Stop if pain occurs (especially C-section moms).
✔ Combine with Kegels for better results.
5. Additional Tips for Pelvic Floor Recovery
Hydrate well to prevent UTIs.
Use a postpartum belt for core support.
Walk daily to improve circulation.
FAQs About Postpartum Pelvic Floor Yoga
How soon can I start yoga after a C-section?
Wait 8-12 weeks and get doctor clearance to avoid straining the incision.
Can yoga fix urinary incontinence after birth?
Yes! Regular practice of Mula Bandha and Bridge Pose strengthens muscles controlling urine flow.
Is it normal to feel pain during postpartum yoga?
Mild discomfort is okay, but sharp pain means STOP – consult a pelvic floor therapist.
Can I do these poses with diastasis recti?
Avoid deep core engagement (like full Boat Pose) until the gap heals.
How long until my pelvic floor recovers?
Most women see improvement in 3-6 months with consistent exercise.
What’s the difference between Kegels and Mula Bandha?
While both strengthen pelvic muscles, Mula Bandha incorporates breath control and full-body awareness, making it more holistic than isolated Kegels.
Can I use yoga to prepare for childbirth?
Yes! Prenatal yoga improves pelvic flexibility and teaches breathing techniques that help during delivery.
Why do I leak urine when doing yoga poses?
This indicates weak pelvic muscles – modify poses by engaging your core first and build up gradually.
How often should I do postpartum pelvic yoga?
Aim for 10-15 minutes daily rather than long sessions to avoid overexertion.
Can yoga help with postpartum hemorrhoids?
Gentle poses like Legs-Up-the-Wall improve circulation and may reduce swelling.
Should I avoid forward folds after delivery?
For the first 3 months, modify forward folds by keeping a slight bend in knees to protect healing abdominals.
Why does my C-section scar hurt during yoga?
Scar tissue adhesion can pull on surrounding muscles – try gentle scar massage before practice.
Can yoga help with postpartum depression?
Yes, restorative poses stimulate the vagus nerve, which helps regulate mood.
Is it safe to twist in yoga after childbirth?
Wait 12 weeks for deep twists; gentle upper-body rotations are okay earlier if pain-free.
Why do I feel heaviness in my pelvis during yoga?
This could indicate mild prolapse – avoid jumping poses and focus on supported bridges.
Can I do yoga while wearing a postpartum belly wrap?
Yes, but remove it during deep breathing exercises to allow full diaphragmatic movement.
How do I know if I’m engaging my pelvic floor correctly?
Try stopping urine flow midstream (just once as a test) to identify the right muscles.
Can yoga worsen diastasis recti?
Certain poses like full planks can – always check for abdominal doming and modify as needed.
Why does child’s pose feel uncomfortable postpartum?
Your uterus is still shrinking – place a pillow under your belly for support.
Can I do yoga while breastfeeding?
Yes, but avoid poses that compress breasts when full and stay hydrated.
Should I avoid backbends after delivery?
Gentle bridges are fine, but avoid deep backbends like Wheel for at least 6 months.
Why does my tailbone hurt during seated poses?
Childbirth can strain the coccyx – sit on a cushion or folded blanket.
Can yoga help with painful intercourse after birth?
Gentle hip openers and breathing exercises can reduce pelvic tension over time.
How long should I hold pelvic floor contractions?
Start with 3-5 seconds, gradually building to 10 seconds as strength improves.
Can I do yoga if I had an episiotomy?
Yes, but wait until stitches heal (usually 4-6 weeks) and avoid wide-legged poses initially.
Why do I get dizzy during postpartum yoga?
Hormonal changes affect blood pressure – move slowly between poses and stay hydrated.
Can yoga help with postpartum constipation?
Twists and gentle forward folds stimulate digestion – combine with increased water intake.
Should I avoid inversions completely?
Full inversions should wait 6+ months, but legs-up-the-wall is safe and beneficial.
Why does my pelvic floor feel tired quickly?
Muscles are recovering – treat them like any injured area with gradual progression.
Can I do yoga before my 6-week checkup?
Only very gentle breathing exercises and walking until cleared by your doctor.
How does yoga help with C-section recovery?
Gentle poses improve circulation to the incision area while preventing scar tissue adhesion.
Can I do yoga with a prolapse?
Yes, but avoid straining poses and focus on supported positions – consult a specialist.
Why does deep breathing help my pelvic floor?
Diaphragmatic breathing massages and coordinates pelvic muscle movement.
Can I do hot yoga postpartum?
Wait at least 6 months – your body needs time to regulate temperature and healing.
How do I modify downward dog postpartum?
Keep knees bent and focus on lengthening rather than depth to protect healing abdominals.
Can yoga help with postpartum hair loss?
While it won’t stop shedding, stress-reducing poses may support hair regrowth.
Why do I cramp during yoga after birth?
Your uterus is still shrinking – mild cramps are normal but severe pain isn’t.
Can I do yoga with a pelvic girdle pain?
Focus on symmetrical poses and avoid wide-legged positions that exacerbate SPD.
How soon can I do boat pose after delivery?
Wait until diastasis recti heals (often 6+ months) – start with heel slides instead.
Can yoga help with postpartum varicose veins?
Legs-up-the-wall pose improves circulation and may reduce swelling.
Why does corpse pose feel different postpartum?
Your body awareness has changed – use props under knees/lower back for comfort.
FAQs Continued :
Does breastfeeding affect pelvic floor recovery?
Breastfeeding hormones (like relaxin) may delay muscle tightening – focus on gentle exercises.
Can I do Kegels and yoga together?
Yes! Combine Mula Bandha with Kegels for faster results.
Why does my pelvis crack during yoga?
Normal postpartum joint laxity – avoid forceful movements.
Should I avoid squats after delivery?
Not necessarily – do Malasana with support to rebuild strength safely.
Can weak pelvic muscles cause back pain?
Yes! Weak pelvic floor = poor core stability = back strain.
Conclusion
Rebuilding pelvic floor strength after delivery is crucial for long-term health. These 5 yoga poses offer a safe, effective way to recover without overexertion.
Start slow, listen to your body, and celebrate small progress!
Need More Guidance?
Consider seeing a pelvic floor physiotherapist for personalized care.