Baby-and-me sessions offer a nurturing, weekly space for caregivers and infants (usually aged 0–12 months) to bond, reduce stress, and socialize with peers. These 45–60 minute, often free or low-cost, sessions feature sensory play, music, and expert-led activities designed to support early development and mental health.
Postnatal Yoga
Postpartum yoga to recover gently and rebuild strength after normal or C-section birth — pelvic floor and core recovery, plus baby-and-me sessions. Online and in Rishikesh.
Postpartum recovery and strength
Our postnatal yoga program focuses on pelvic floor health, core recovery (including diastasis recti), and restoring energy in the fourth trimester. We use evidence-based practices adapted for both cesarean and vaginal birth recovery. You can start when you feel ready—we meet you where you are and never push beyond what feels right for your body. Classes run live online and in person at our studio in Rishikesh.
Baby-and-me classes let you bring your little one along so you can bond while you move. Our instructors are trained to support new parents with patience and care, and we prioritise rest and nourishment as much as movement.
Baby-and-me sessions in a supportive environment
Restoring energy in the fourth trimester—the 12 weeks following childbirth—requires a shift from 'bouncing back' to intentional healing, resting, and deep nourishment. The body is undergoing intense physical changes, including healing from birth, hormonal shifts, and, if breastfeeding, managing high caloric demands.
Pelvic floor and core recovery focuses on re-establishing the connection between the diaphragm, deep abdominals (transverse abdominis), and pelvic floor muscles through gentle, breath-focused movements. Key exercises include diaphragmatic breathing, Kegels, pelvic tilts, bridges, and bird-dogs, performed in 3-phase protocols (stabilization to functional) to improve stability and control.
There's no fixed timeline for postpartum recovery. Your instructor adjusts every sequence to how your body feels that day — whether you're six weeks or six months postpartum — so progress is steady, safe, and entirely your own.
Shared poses, soft eye contact, and skin-to-skin moments woven into class let movement become a form of bonding — a few quiet minutes each week that are just for you and your baby.
A nurturing space for new parents blends physical, emotional, and social support to ease the transition into parenthood. It involves creating a calm, organized, and safe home environment for the baby, alongside prioritizing self-care, seeking community support, and practicing compassion to reduce stress and foster bonding.
What our postnatal yoga classes focus on
- •Pelvic floor and core recovery with evidence-based practices
- •Baby-and-me classes so you can bring your little one
- •Adapted for cesarean and vaginal birth recovery
- •Restore energy and find calm in the fourth trimester
A gentler fourth trimester
No rush to “bounce back.” Every class leaves space for stillness — a few minutes of rest woven into the practice, because recovery is as much about slowing down as it is about rebuilding strength.
Questions
Postnatal Yoga FAQs
When can I start postnatal yoga after delivery?
Many mothers begin gentle breathing and pelvic floor work in the first weeks, and a full postnatal class around six weeks after a vaginal birth, once their doctor has cleared them. Always follow your doctor's advice for your own recovery.
Is postnatal yoga safe after a C-section?
Yes, once your doctor has cleared you for exercise — usually from around 8 to 12 weeks after a caesarean. Our classes are adapted for C-section recovery, protecting the scar and rebuilding core strength gradually.
Can postnatal yoga help with diastasis recti?
Our classes include deep core and pelvic floor exercises that support diastasis recti recovery, and we avoid movements that strain the abdominal wall. If you have a significant separation, we recommend working alongside a women's health physiotherapist.
Will postpartum yoga help reduce belly fat?
Postnatal yoga rebuilds core strength, posture and energy, which helps your body recover after birth. We focus on healing first rather than quick weight loss — there's no rush to 'bounce back'.
Can I bring my baby to class?
Yes. Our baby-and-me (mom and baby) yoga sessions are designed so you can bring your little one along, and feeding or soothing breaks are always welcome.
Are postnatal yoga classes available online?
Yes. Join live online postpartum yoga from home anywhere in India, or attend in person at our studio in Rishikesh.