New to Yoga? Here’s How to Start Moving Again After Birth (Even If You’re Exhausted)

The early weeks and months after birth are full of change. You’re adjusting to a new rhythm, getting to know your baby, healing, and running on very little sleep. It’s a beautiful season — but also a demanding one.

And somewhere in the middle of it all, you might start wondering…

“When can I move again?”

“How do I get back into my body?”

“Where do I even begin?”

If you’re a new mum who’s never done yoga before (or who hasn’t moved much lately), the idea of “starting again” might feel like too much. But here’s the truth: you don’t need to be fit, flexible, or full of energy to begin.

You just need a quiet moment. A soft floor. And permission to take it slow.

🧘‍♀️ Postnatal Yoga Isn’t About Bouncing Back

Let’s clear something up straight away:

Postnatal yoga isn’t about getting your body back.

Your body hasn’t gone anywhere. In fact, it’s done something incredible. And now, it deserves time to heal, strengthen, and reconnect.

Postnatal yoga supports that process in a way that’s safe, kind, and calming. It’s designed especially for new mums — whether you had a vaginal or C-section birth, whether you’ve done yoga before or not.

It helps you:

• Gently rebuild strength and stability in your core and pelvic floor

• Relieve postnatal aches and pains (hello, back and neck tension)

• Calm your nervous system and lower stress

• Reconnect with your breath and your body

And it does all of this without needing long workouts, fancy clothes, or any kind of pressure.

💛 You’re Allowed to Start Slow

If you’re brand new to yoga, this is your reminder:

You don’t need to “catch up” or make up for lost time.

You just need a starting point that feels good.

That’s why I created the Intro to Postnatal Yoga series inside the Mums’ Yoga Club app — for women who want to move again after birth but feel unsure about where or how to begin.

Each class is short, gentle, and calming — perfect for doing at home with baby nearby (even in your PJs, with a cup of tea on hand). The focus isn’t on “working out” — it’s on helping you feel more like you again.

🌿 3 Things to Remember When You’re Starting Postnatal Yoga

1. Your breath is your starting point.

Deep, intentional breathing is the foundation of safe postnatal movement. It helps reconnect your diaphragm, deep core, and pelvic floor — no crunches or strain needed.

2. Small movements are powerful.

You don’t need a full class to benefit. Even 5 minutes of gentle stretches, core connection, or supported rest can shift how you feel in your body and mind.

3. You’re allowed to rest.

If you’re feeling exhausted, emotional, or unsure — that’s completely normal. Yoga can meet you where you are, even if where you are is lying on the floor with your eyes closed. That still counts.

✨ You Deserve to Feel Supported in This Season

Whether you’ve never stepped on a yoga mat before or you’re coming back after a long break, I want you to know:

There is space for you here.

To move gently. To breathe deeply. To rebuild your strength and soften your nervous system.

To take care of you, even for just a few moments.

💫 Want to Try Yoga After Birth — But Not Sure Where to Begin?

The Intro to Postnatal Yoga programme inside the app was made for this exact moment in your motherhood.

It includes:

• Short, beginner-friendly classes

• Breathwork and core connection

• Movements that support recovery

• Practices you can do from your bed, mat, or sofa

Start your free trial on the app today.

Let this be your starting point — gentle, grounded, and just for you.