Postnatal yoga


(Class for mother and baby)



Giving birth transforms women’s lives in profound and often unexpected ways. During this important time, through physical exercise, as well as relaxation and breathing techniques, Yoga offers a gentle & effective route to postnatal recovery.




  • Provide a nurturing practice for mother and baby
  • Re-build strength and vitality
  • Re-align the body and posture
  • Regain stability especially in the pelvic area
  • Restore the uterus, abdomen & pelvic floor muscles in order to prevent womb prolapse
  • Relieve shoulder, neck & back discomfort
  • Alleviate fatigue and tiredness
  • Bring emotional stability
  • Rest & Relax  


The safe time to start practising postnatal yoga is 6 weeks after the natural delivery or 8 weeks after the Caesarean section.

Previous yoga experience is not necessary.

Each postnatal yoga class lasts 60 minutes and includes:


  • Physical Exercise
  • Breathing Techniques
  • Relaxation


ADDITIONAL POINTS TO CONSIDER – while practising postnatal yoga


  • Do NOT do any abdominal work till 6 weeks after vaginal birth and eight weeks after caesarean birth. Strengthen your pelvic floor muscle  before starting abdominal work; otherwise, you could create too much pressure in the pelvic floor area, which could lead to pain and complications
  • Do NOT practice deep twists until all the inner organs are held back in place in the pelvis
  • Do NOT practice standing asanas until at least 3 weeks after birth
  • Do NOT practice a wide stance until you strengthen your pelvic floor muscles
  • Do NOT postpone relaxation, because of tasks that need to be done


Postnatal Yoga session in Polish are held at St. Sophia Hospital (Warsaw) – presently online:

WEDNESDAY 11.45 – 12.45


If you would like to arrange a one-to-one Postnatal Yoga session in English, please contact Inga: +48 694 145 542 or