Reconnect with your core and release tension in just 14 minutes with this gentle postpartum yoga flow.
This postnatal practice is safe for diastasis recti, C-section recovery, and breastfeeding moms, using breath-led movements that protect your pelvic floor and rebuild deep strength where you need it most.
You’ll ease back pain, improve posture, and reawaken your deep core muscles through mindful, mama-friendly stretches.
Perfect for early recovery or anytime you need a grounding reset.
✨ What you’ll find inside this flow:
• Pelvic-floor-safe core work
• Breath-based stretches for shoulders & back
• Gentle strength for abs, glutes & posture
• No equipment needed
• Suitable after both vaginal birth & C-section
We’ll move slowly, intentionally, and with support — so you finish feeling lighter, stronger, and more at home in your body again.
⏱️ Timestamps
00:00 Intro
00:20 Beginning & Breathing
02:25 Heel Slides
05:00 Hips Raises Variation
06:30 Clam Shell
07:50 Pelvic Floor & Glute Activation
13:00 Closing
🌿 Go deeper in your recovery:
🧘♀️ 6-Week Recovery Course — Breath-led daily flows, safe progressions, lifetime access → https://www.mamamudra.net/holistic-po...
🧘♀️ Try 7 days of my Mama Reboot for just $7 — a gentle, guided reset to rebuild your core, pelvic floor & energy → https://www.mamamudra.net/mamareboot
📘 Postpartum Recovery Guide — 50+ page program with core + pelvic floor exercises, journaling & healing tools → https://bit.ly/4mluxWv
💛 Stay connected:
Instagram: @mamamudra_
Website: https://www.mamamudra.net
Subscribe on YouTube: @mamamudrayoga
💬 Tell me in the comments: How did you feel after this flow?
⚠️ Medical Disclaimer:
This class is for educational purposes only and is not a substitute for medical advice. Always consult your healthcare provider or pelvic health specialist before starting a new postpartum movement practice, especially if you’re experiencing pain, prolapse symptoms, or complications after birth.
#PostpartumYoga #DiastasisRectiRecovery #PelvicFloorExercises #CSectionRecovery #YogaForMoms #mamamudra
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