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Read MorePOSTNATAL RECOVERY · PRIVATE 1-ON-1 · LIVE ONLINE
Private | Group Online Postnatal Yoga for Core, Pelvic Floor and Back Recovery.
Your body did something enormous. Recovery deserves more than a generic class.
My Yoga Vibe runs private, live online postnatal yoga for women recovering from a normal delivery or a C-section. Each programme starts with a one-to-one assessment, then rebuilds the deep core, pelvic floor, posture and sleep in stages. Sessions are led by women’s health specialist Shweta Rao and work alongside your doctor’s advice.
Is postnatal yoga right for me?
Postnatal yoga is for any woman after birth who wants to rebuild strength safely, whether that was six weeks or six years ago. It suits normal and C-section deliveries, first or later babies, and women who never had a postnatal check that looked past the baby.
"Does any of this sound familiar?"
A gap or dome in your belly that shows when you sit up or lift the baby.
Leaking when you sneeze, laugh or lift, or a heavy, dragging feeling low down.
A C-section scar that still feels tight, numb or tender when you move.
Lower back, neck and shoulder pain from feeding, rocking and carrying.
Exhaustion that sleep cannot fix, because the sleep never comes in one piece.
Feeling like a stranger in your own body, and unsure what is safe to try.
You are not unusual. In a study following 300 first-time mothers, 60% had abdominal separation at six weeks after birth and about a third still did at twelve months.¹ Around one in three women have some urinary leakage after childbirth.²
Normal delivery vs C-section
| After a normal delivery | After a C-section |
|---|---|
Focus starts with the pelvic floor and perineum, then the deep core. |
Focus starts with breath, scar comfort and gentle core reconnection, before any pelvic floor load. |
Progress is guided by leaking, heaviness and core control. |
Progress is guided by scar healing, your surgeon’s advice and core control. |
Most women begin structured work after their postnatal check, once their doctor agrees. |
Most women begin later than after a normal delivery; your doctor decides when. |
Who should check with a doctor first : heavy or increasing bleeding, a wound that is red or weeping, chest pain or breathlessness, a heavy bulge at the vaginal opening, or very low mood. Please see your doctor before starting.
Why can't I just go back
to my old workout?
Because the body you are training is not the one you had before pregnancy. The deep core and pelvic floor have been stretched, hormones are still settling, joints can stay looser for months, and broken sleep keeps stress hormones high. A plan that ignores those four things can slow recovery instead of speeding it up.
Is heavy weight training safe after delivery?
Not in the early months, and not before your core and pelvic floor can manage the pressure. Heavy lifts and breath-holding raise pressure inside the abdomen, which pushes down on a healing pelvic floor and out against a separated core. Strength training is valuable after birth; the order is the point. We build control first and add load later.
What heavy or high-impact work too early can do
- Make abdominal separation more visible
- Bring on leaking or a heavy, dragging feeling
- Strain the lower back and hips while ligaments are still lax
- Add fatigue when you are already short on sleep
When can I start postnatal yoga
after delivery?
Gentle breathing and pelvic floor reconnection can usually start in the first weeks if your doctor agrees. A structured programme usually begins after your postnatal check, often around six to eight weeks after a normal delivery and later after a C-section. Your doctor gives the clearance; our assessment then sets the starting point.
| Stage | Typical Timing* | What We Work On |
|---|---|---|
Reconnect |
First weeks, with your doctor’s OK |
360° breathing, gentle pelvic floor activation, posture for feeding, scar-friendly rest |
Rebuild |
After your postnatal check |
Deep core (transverse abdominis) with exhale-on-effort, pelvic floor coordination, gentle modified flow, Yoga Nidra |
Strengthen |
Usually from around 3 months, once core control is good |
Bodyweight strength (squat, bridge, hinge, carry), mat Pilates progressions, bands and 1–3 kg weights |
Return |
Usually from around 6 months, after a review |
Progressive load, longer flows, sport-specific goals if you have them |
What happens in a
Postnatal Session??
Each session blends four methods in the proportion your stage needs: gentle yoga for stiffness and sleep, mat Pilates for the deep core, bodyweight strength for daily lifting, and light resistance once control is solid. Every session ends with breathwork or Yoga Nidra, because rest is part of recovery.
Why do you avoid breath-holding in postnatal classes?
Holding your breath while you push, lift or brace drives pressure down onto the pelvic floor and out against the abdominal wall and C-section scar. That can show up as doming along the belly, leaking or pelvic discomfort. We teach you to breathe out on effort and to breathe into the ribs and back, so strength builds without strain.
Emotional Support
Postnatal recovery is not only physical. Our sessions use no body-shaming language and no "bounce back" talk. They include relaxation and breathwork, and your instructor will ask how you are, not only how your core is.
Sensitive-Topic Line
Low mood after birth is common: a review of Indian studies found about 22% of mothers experience postpartum depression.³ Yoga can support how you feel, but it is not treatment. If you feel low for more than two weeks, or have thoughts of harming yourself or your baby, please speak to your doctor today.
Not sure which stage you are in? That is what the assessment is for
2 Ways to work with us
Private 1-on-1 or Group Session is the right answer for a named diagnosis. Many women start there, then move to a group once their practice is established.
Private 1-1 Sessions
Your body. Your goals. Your timeline.
₹10,000/month
- 12 private sessions
- Custom plan, reviewed monthly
- WhatsApp support & practice notes
- Cancel or pause any month
Group Membership
Online Group Session with Personalized Approach.
₹1,999/Month
- Upto 10 members group size
- 12 sessions per month
- Accessibility to groups at different time
Real Women Real Results
Watch how My Yoga Vibe is changing lives — from PCOS recovery to postpartum healing to renewed energy after menopause. These are not models. These are our members.
About Our Founder
Founded by Shweta, Women Wellness Coach, RYT-1000 and Doctorate in Yoga Philosophy, with extensive experience working with women through different stages of life.
Shweta has spent ten years teaching therapeutic yoga to women with hormonal conditions, and PCOS is one of the most common reasons women come to her. She holds RYT-200, 300, 500 and 1000 certifications, is a certified pre- and postnatal yoga coach with advanced study in female anatomy and physiology, and was awarded a Doctorate in Yoga Philosophy. She has guided more than 500 women personally, in English and Hindi, across India, the Gulf, Europe and Türkiye.
Postnatal yoga — frequently asked questions
Read FAQs
When can I start postnatal yoga after delivery?
Gentle breathing and pelvic floor reconnection can usually begin in the first weeks if your doctor agrees. Structured postnatal yoga usually starts after your postnatal check, often six to eight weeks after a normal delivery and later after a C-section. Your doctor gives clearance; your assessment sets the starting point.
Is postnatal yoga safe after a C-section?
Yes, once your doctor has cleared you and with a programme built for surgical recovery. We start with breath, scar comfort and gentle core reconnection, avoid pressure on the incision, and add load only when your core control is ready.
Can yoga help with diastasis recti?
It can help. Abdominal separation is common after birth and often narrows over the first year. Our sessions train the deep core with exhale-on-effort breathing and avoid exercises that push the gap outwards. A wide gap, a bulge or pain needs a doctor or pelvic health physiotherapist as well.
Will postnatal yoga help with leaking urine?
Targeted pelvic floor work is part of every programme and many women find leaking improves. Leaking is common after birth but is not something you have to accept. If it is frequent, getting worse or comes with a heavy, bulging feeling, please see your doctor too.
I feel exhausted and low. Will yoga help?
Breathwork, gentle movement and Yoga Nidra can help you feel calmer and sleep better in the time you have. Yoga is support, not treatment. If low mood lasts more than two weeks, or you have thoughts of harming yourself or your baby, speak to your doctor straight away.
Can I do the sessions with my baby at home?
Yes. Sessions are booked around feeds and naps, and moved rather than lost if your baby needs you. Many mothers keep the baby on a mat beside them.
Is it safe to exercise while breastfeeding?
Yes, for most women. Feed or express before a session if you can, wear a supportive bra and drink water before and after. Tell your instructor if you notice any change in supply.
How is this different from a group postnatal class?
A group class follows one plan for everyone. A private programme is built around your delivery, your scar or tear, your core and pelvic floor, and your baby’s routine, and your instructor watches only you.