Postpartum Yoga For Core And Pelvic Floor

This yoga class is designed to help you gently reconnect with your core and pelvic floor and support diastasis recti rehab. It’s ideal for moms anywhere from 3 to 12 months postpartum, but depending on where you are in your healing journey, you can return to this practice even 2, 3, 4, or 5 years later.
Whether you're newly postpartum or feeling like you're still recovering years later, this class offers a safe, grounding space to rebuild strength, improve mobility, and deepen your connection to your body.
- Foundational core strength
- Gentle pelvic floor activation
- Breathwork to support nervous system regulation
- Mobility to ease tension and support daily movement
- Mindful transitions to help you move with more control and confidence
Perfect for postnatal moms easing back into movement, whether you're feeling depleted, disconnected, or simply ready to rebuild on your own terms.

Transcript

Hi, My name is Shalaka. This flow is focused on postpartum rehab, Specifically core and pelvic floor. I highly encourage you to modify wherever you need. And listen to your body. So let's begin on the mat. Begin by laying down on the mat. Keep your knees bent. Feet on the mat. Bring your hands to your belly. Begin to focus on your breath. Thank you very much. Soften the muscles around your eyes, Your jaw, Your shoulders. Notice where the ground supports you, The back of your head. Your shoulders, Hips and feet. Blenden your inhale. Lengthen your exhale. Take a count of six for your inhale, Count of six for your exhale. Intentionally slow down your breath. At the top of your next inhale, Pause for a moment. At the bottom of your next exhale, Pause for a moment. Slowly start to lengthen your exhale. As you exhale, Begin to hollow your belly out. You might notice. Your abdominal muscles engage or contract. At the end of your exhale. There is no rush. Just continue practicing this deep breath. Activating your abdominal muscles. Gently open your eyes. And then bring your hands to your waist. Continue with your long breaths. And as you exhale, Hollow your belly out. Imagine you're trying to hug your waist in towards your body. Fill your belly up with your inhale. Exhale, Hug it in. Fill your belly up. Exhale hug it in Couple of more breaths. And release your arms. Turn your head side to side. Hug your knees into your chest. Gently rock from side to side. Plant your feet onto the mat about hips-width in distance. Rest into your feet, Deep breath in, Lift your hips up. Exhale release down. Inhale, Up. Exhale down. Inhale, Press into your mat, Lift up. Exhale down. Inhale up. Exhale down. One more. All the way down. Hug your knees into your chest. Let your knees drop over to your right side. Gaze to the left. Soften your breath. Come back to center, Take a deep breath in. Exhale, Twist to the other side. Back to center. Bring your knees over your hips. Keep your knees about hips width in distance. You can either flex or point your feet. Just pick one that feels comfortable to you. Reach your arms up towards the ceiling. Deep breath in. Exhale, Extend your right leg and left arm. Inhale to center. Exhale, Switch. And health center. Exhale, Switch. Inhale, Center. Excel switch. And continue. On your own. If your lower back or mid back starts to lift off the mat, Think about actively pressing your back into the mat. If your back starts to compensate. Take a moment to reset. And come back to the exercise. We're working on strength. That were also working on reconnecting. That mind-muscle connection. Notice where you feel it. Release your feet. Release your arms by your side. Reset your breath. And soften your shoulders. Bring your knees right over your hips once again. This time place your hands on your lower belly. You may or may not feel your abdominal muscle right now. With your inhale, Lengthen your spine. Exhale tap your right heel onto the mat Inhale to center. Exhale, Heel taps. Inhale, Center. Exhale right hand. Inhale center. Exhale, Lift. Continue on your own. Intentionally Move and breathe. Keep your lower back grounded. You may or may not feel a lot of this in your lower abdominals yet. That's completely okay. That's why we have our hands over there just to trigger that mind-body connection. Come back to center, Release down. Great job. Hug your knees into your chest. Come into a twist to your left. Back to center over to the right Bring everything back to center. And then grab your feet. Bring them up, Come into happy baby. You can modify this by grabbing your ankles or shins. Let's find something that's relaxing. Something that evens out. Previous exercise. Hug both knees back into your chest. And roll over to your favorite side. Take a pause. Slowly find your way up. Find a comfortable seat. And lengthen through your spine. Your gaze is steady. Shoulders drop. Base is soft. Deep breath in. Deep breath out. How are you doing so far? Plant your hands on your mat. Bring your hips over your knees. Table top. Spread your fingers wide. Press your mat away. Find your cat pose. Inhale, Drop your belly, Lift your chest up, Find your calf. Exhale, Round. Inhale up. Exhale, Round. Inhale up. Exhale round Inhale up. Send your hips back to your heels. Find your child's pose. Walk your hands over to your right side. Breathe into your left side ribs. Or to your left. Come back to center. Inhale to shift your shoulders forward. Lift your chest up. Exhale back, Child's pose. Inhale forward. I'm going to Excel back. Pause for a breath. Come up all the way. Take a couple of breaths. Come back onto your hands and knees. Take a deep breath in. Exhale to extend your left leg back. You can keep it on the mat. Find your breath. Maybe lift it up. You've shifted to the right, Come back to center. And actively press your mat away. Find that long inhale. Follow your belly out with your exhales. Release down, Switch sides. Deep breath in. Exhale, Extend your right leg back. Lend a near breath. Maybe your right foot comes off the mat. Release down. And walk your feet all the way to the front of your mat. Come into a forward fold. You can gently sway from side to side. Inhale, Rise to standing. Reach your arms up. Exhale, Bring your hands to heart. Bring your hands to your waist. Lengthen your breath. And health lantern. Exhale hug everything in Inhale to lengthen. Exhale hug your belly in and help fully release. Exhale, Hug everything in. Release your arms. So, Find your breath. Inhale this time, Sit back, Chair. Exhale to hold. Press into your feet. Spread your toes wide. Squeeze your glutes together. Maybe you feel your core. Excel forward fold soft and everything inhale back chair Excel fold. In Hellchair. Exhale fold. Inhale, Rise. Exhale, Hands to heart. The breath in, Lengthen. Exhale, Twist to the right. Pause here. Gaze past your right shoulder. Keep a soft twist. Notice your breath. Maybe you feel your abdominals at some point. Back to center. Deep breath in. Exhale to the left. Soft twist, Gaze back. Lengthen with your inhale. Brace your core with your exhale. Inhale to center. Exhale, Release your arms. How are you doing? Let's take a self check. Soften your neck. Lengthen your spine. Next inhale, Sit back, Chair. Exhale, Bring your hands to heart, Twist to the right. In health center. Exhale, Lift. In health center. Exhale right leg. In health center. Exhale left. Inhale to center. Exhale, Arms by your side. Off in your bread. Let out a sigh. Inhale, Reach your arms up. Exhale, Cactus your arms. Inhale, Reach up. Exhale, Squeeze your shoulder blades together. Inhale, Reach up. Exhale press into your feet and I'll reach out. Exhale to hold. Ground down through your feet. Find some length in your spine. Squeeze your shoulder blades together. Find that upper back active. This might feel good for you. If you've been slouching over just depending on whatever is going on. In your life right now. Postpartum is really hard on your shoulders and neck. Amongst other things. Find that open chest. Steady upper back. One more breath. And I'll reach up. Exhale, Release your arms. Deep breath in. Deep breath out. Next, Inhale, Rise. Exhale fold. Halfway up, Inhale. Exhale step back to your tabletop Soften your breath. And then sit back on your hips. Bring your feet forward. Bring the soles of your feet together. Find some length in your spine. Take time. To notice what your neck is doing. Align your shoulders over your hips, Your neck over your shoulders. Imagine you're sending your breath all the way down into your belly, The lowest point of your belly. With every inhale, You might start to feel. . . Your pelvic floor relaxed. You may or may not feel it yet. You can come back to this practice anytime you need it. Straighten both legs. And then lay back on your mat. You can extend your legs onto the mat. And bring your hands back to your belly. For the next few breaths. Allow your attention to rest on your pelvic floor. Nothing to do. Simply notice. Notice the rhythm of your breath. Notice what your lower belly is doing. Notice what your pelvic floor is doing. Just learning to observe. The movement of your breath in your body. As usual, You can stay in this practice for as long as you need or come back to it anytime you want. Thank you for joining me. Hope you feel healthy and well.