9+ Postpartum Yoga Poses You Should Avoid

by RawalKhan

Congratulations on your incredible journey into motherhood! As you embrace the postpartum phase, incorporating yoga into your routine can be a transformative and nurturing experience for both your body and mind. However, it’s crucial to approach postpartum yoga with a deep sense of self-awareness, recognizing that your body has undergone profound changes. In this comprehensive guide, we will delve into nine specific yoga poses that require careful consideration during the postpartum period, ensuring that your practice is not only enjoyable but also supportive of your postpartum recovery.

Postpartum Yoga Poses You Should Avoid

1. Deep Backbends:

After childbirth, your spine and abdominal muscles demand a thoughtful approach. Deep backbends, such as Camel Pose or Wheel Pose, can potentially strain the core and pelvic floor, hindering the healing process. Instead, focus on gentle backbends like Sphinx Pose or Cobra Pose to gradually build strength and flexibility in the spine, allowing your body to reawaken at its own pace.

2. Strong Twists:

Intense twisting poses can exert significant pressure on your abdominal muscles and organs, which may still be in the process of recovering. Poses like Revolved Triangle or Twisted Lunge can be substituted with milder alternatives like Seated Spinal Twist. This modification enables you to enjoy the benefits of twisting without compromising your body’s postpartum needs.

3. Inversions:

While inversions offer a unique perspective and an energy boost, they may not be advisable during the early postpartum period. Headstands and handstands, for instance, could strain weakened abdominal muscles. Consider embracing gentler inversions like Legs Up the Wall, allowing your body to gradually reacquaint itself with the rejuvenating effects of inversions without undue stress.

4. Deep Forward Bends:

Postpartum, deep forward bends can place unnecessary strain on the abdominal area. Seated stretches and standing forward folds can be modified with the use of props, such as bolsters or bent knees. By making these modifications, you create a safe and supportive environment for your body to recover, ensuring that the healing process is nurtured rather than impeded.

5. High Impact Poses:

Postpartum bodies are particularly sensitive to high-impact activities. Poses involving jumping or sudden movements, like Jumping Jacks or High Plank to Low Plank transitions, should be approached with caution. Low-impact alternatives, such as modified lunges or gentle leg lifts, provide effective alternatives to protect your pelvic floor while allowing you to gradually regain strength.

6. Strong Core Workouts:

Rebuilding core strength is paramount postpartum, but intense exercises like Boat Pose or Crunches may be too much initially. Begin with pelvic tilts, gentle leg lifts, and diaphragmatic breathing to engage and strengthen your core without placing undue stress on muscles that may still be in the recovery phase.

7. Unsupported Balance Poses:

Balancing poses that demand stability, like Tree Pose or Warrior III, can present challenges during the postpartum period. Initiate your practice with poses where you can use a wall or chair for support, allowing your core and pelvic floor to gradually regain the strength needed for more unsupported poses.

8. Deep Hip Openers:

Intense hip-opening poses such as Pigeon Pose may strain the hips and pelvic area postpartum. Begin with gentler alternatives like Butterfly Pose, gradually easing into deeper hip openers as your body signals its readiness. This mindful progression ensures that you foster flexibility without risking injury during your postpartum yoga journey.

9. Overarching Poses:

Poses requiring excessive arching of the spine, such as Upward-Facing Dog, can potentially strain the back and pelvic region. Begin your postpartum practice with more neutral spine poses like Cat-Cow, allowing your body to adjust before introducing gentle backbends. This approach prioritizes the well-being of your spine and pelvic region throughout the healing process.


As you embark on your postpartum yoga journey, remember that every body heals at its unique pace. Prioritize self-care and consult with your healthcare provider before resuming any physical activity. Consider joining postpartum yoga classes where instructors can offer personalized guidance, fostering a safe and enjoyable experience. By mindfully avoiding specific poses during the initial phases, you pave the way for a holistic postpartum yoga practice that supports your physical and mental well-being. Here’s to a harmonious and healing yoga journey!

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