1. Baby
  2. Childbirth
  3. postnatal yoga

Have you been looking in the mirror at your post-birth body and wondering, “Who’s that?”

The female body does look different after having a baby, especially in the first few weeks after delivery. Many new mothers are startled to find their tummies still look pregnant. Extra kilos look more obvious without the big belly to balance out proportions. Abdominal skin may be wrinkled like an old balloon. Or wrinkled and wobbly, hence the term “jelly belly”.

And it’s not just the outside. Your abdominal muscles may have separated down the middle. If you had a vaginal delivery you may feel open or loose down there. Weakened pelvic floor muscles may also be causing light bladder leakage. (Yes?)
On top of these physical changes, you may be tired, tense, and anxious over your new role.

Introduction to Yoga

Warrior Pose & Archer Variation Exercises

Read more

Tadasana Mountain Pose & Standing Goddess Stretch

Read more

Pelvic Tilt & Abdominal Cat Poses

Read more

Postnatal yoga speeds up recovery of mind and body

The good news is that the human body is great at repairing and righting itself, especially with a bit of help.
Huggies postnatal yoga program is designed to help you gradually recover your pre-baby shape. It’ll also boost your energy levels and help you keep your cool in times of stress.

Presented by renowned yoga teacher Katie Brown, of Sydney’s Yoga Babes, the program is designed for you to do at home, in your own time. It’s ideal for mothers as you can fit it around your busy new schedule. You can practice while baby sleeps, or keep baby close by lying on a bunny rug or in the stroller. And it’s free!

So if you’re finding it hard to get out the front door, or your budget doesn’t stretch to classes, or you live in a remote area, you can now enjoy all the benefits of postnatal yoga with an expert teacher.

Postnatal yoga is proven to work wonders

Because yoga is a holistic exercise – meaning it tackles mind and body – this postnatal yoga program will reduce anxiety and stress while simultaneously toning and strengthening your body and helping you shift unwanted kilos.

Originating in India, Yoga’s roots can be traced back at least five thousand years. Yoga exercises consist of different poses called “asana”, that are held steady for up to several seconds, while controlling the breathing. The breathing techniques are called “pranayamas”. Each pose or “asana” targets different areas of the body.

Postnatal yoga pose and breathing is tried, tested and proven to deliver excellent results:

  • Teaches body and breath awareness
  • Helps weight loss
  • Tones and strengthens the all-important pelvic floor muscles, helping to prevent organ prolapse and incontinence in new mothers
  • Tones and strengthens abdominal and back muscles
  • Boosts circulation and enhances flexibility
  • Improves digestion and helps expel toxins
  • Rejuvenates the mind and boosts energy
  • Relaxes and calms so you’re better able to cope with stress and lack of sleep

What does the postnatal yoga program involve?

This postnatal program features easy to follow, step-by-step instructional videos covering:

Full body postnatal yoga poses

  • Warrior pose & archer variation
  • Mountain pose & standing goddess stretch
  • Pelvic tilt & abdominal cat
  • Abdominal separation & wave breath

Upper body postnatal yoga poses >

  • Neck-shoulder-release
  • Mums-magic-massage
  • Uttansana

Lower body postnatal yoga poses >

  • Leg raises
  • Viparita Karani
  • Dandasana

Easy does it

This program should be started at least 6 weeks from the birth of your baby. As with any form of postnatal exercise, first check with your doctor and get the all clear before you begin. If a position feels uncomfortable, leave that one out. Take care not to over-stretch, as the ligaments around joints are still loose and soft from pregnancy.
Get ready for your first pregnancy yoga lesson
You can watch the videos on your computer or download them to a DVD so you can play them on your DVD player and see them on the bigger TV screen.

Pick a time when you won’t be disturbed. Turn off your mobile phone and stereo so you can focus on your poses and breathing without distractions. (Although once you’re familiar with the routines it’s nice to have soft music playing in the background.) You may like to draw the curtains or blinds and light your yoga space with just a lamp or scented candles.
Your equipment

  • Wear comfortable stretchy clothing such as track pants or leggings and a t-shirt or exercise top
  • A yoga mat or rug
  • Two cushions or pillows
  • A strap or tie
  • A blanket

Watch teacher Katie Brown’s introduction to postnatal yoga >

Are you ready? Here’s your first lesson – warrior pose >


These programs have been created by: Katie Brown – yoga teacher and infant massage specialist
Katie Brown Yoga