This routine blends deep breathing with controlled movements to help restore your strength and flexibility while tuning into your body’s needs after childbirth.
Before You Start
- Warm-Up First: Spend 2-3 minutes practicing deep diaphragmatic breathing to activate your core and pelvic floor.
- Check Your Posture: Keep a neutral spine throughout the session to protect your back.
- Listen to Your Body: Move slowly and stop if anything feels uncomfortable.
- Hydrate: Keep water nearby to stay hydrated.
Routine (15 Minutes)
Warm-Up (3 Minutes)
- Diaphragmatic Breathing – 2 minutes
- Lie on your back or sit comfortably. Place one hand on your chest and the other on your abdomen. Inhale deeply, letting your belly rise, then exhale slowly, engaging your core as your belly falls.
- Tip: Avoid lifting your chest; focus on the belly.
- Pelvic Tilts – 1 minute
- Lie on your back with knees bent and feet flat. Tilt your pelvis upward slightly, pressing your lower back into the mat, then release to neutral.
- Tip: Keep the movement slow and controlled to gently engage your core.
Main Routine (10 Minutes)
- Cat-Cow Stretch – 2 minutes
- Start on all fours with wrists under shoulders and knees under hips. Inhale as you arch your back, lifting your chest and tailbone (Cow Pose). Exhale as you round your back, tucking your chin and pelvis (Cat Pose).
- Tip: Move with your breath to gently stretch the spine.
- Somatic Arm Reaches – 2 minutes
- Lie on your back with knees bent and feet flat. Extend one arm overhead while the other rests by your side. Slowly switch arms, moving with your breath.
- Tip: Focus on the stretch in your torso and shoulders as you reach.
- Knee Sways – 2 minutes
- Lie on your back with knees bent and feet flat. Gently sway your knees side to side in a windshield wiper motion, keeping your shoulders grounded.
- Tip: Move within a comfortable range to release tension in your lower back and hips.
- Bridge Pose – 2 minutes
- Lie on your back with knees bent and feet hip-width apart. Inhale as you lift your hips off the floor, engaging your glutes and core. Exhale as you slowly lower down.
- Tip: Keep your knees aligned and avoid overarching your back.
- Seated Forward Fold – 2 minutes
- Sit with legs extended. Inhale as you lengthen your spine, then exhale as you gently fold forward, reaching toward your feet.
- Tip: Bend your knees slightly if needed to avoid straining your hamstrings.
Cool Down (2 Minutes)
- Child’s Pose – 1 minute
- Kneel on the mat, sit back on your heels, and extend your arms forward. Rest your forehead on the mat and breathe deeply.
- Tip: Let your chest sink toward the floor for a relaxing stretch.
- Seated Neck Stretches – 1 minute
- Sit comfortably. Tilt your head to one side, bringing your ear toward your shoulder. Hold for 10 seconds, then switch sides.
- Tip: Use gentle pressure with your hand to deepen the stretch if comfortable.
Why Somatic Yoga is Perfect for You
This practice prioritizes gentle, mindful movements to rebuild strength and mobility while promoting relaxation and body awareness. Over time, you’ll notice increased flexibility, reduced tension, and improved posture.
For more guided yoga routines tailored to your needs, download our Workout for Women app. It offers customized courses for post-birth recovery, flexibility, and beyond—all designed to fit your lifestyle!
