Postnatal Yoga for Strength & Flexibility (30 minute Yoga) Postpartum Yoga | Sarah Beth Yoga

[@sarahbethyoga]

This 30 Minute Postnatal Yoga for strength & flexibility Practice will start with a gentle warm up, then use a basic flow, some balance, and reminders to engage your core. Do this video up to 3x a week and alternate other videos from the Postnatal Yoga Series in the days between! ▶︎ POSTNATAL YOGA PLAYLIST: bit.ly/SBYpostnatal

[@enriquenoel1]

Hello, Sarah. My wife had our baby 2 weeks ago. We were wondering if that is too soon to try out this session? Thank you!

[@dalilachrigui1527]

SarahBethYoga I can start this session immediately after delivery?

[@sarahbethyoga]

Dalila Chrigui please wait until you get clearance for exercise from your doctor. Usually around 6 weeks postpartum

[@iammonik]

Hello, I wanted to know if this video is Diastasis Recti safe? Please let us know if it ia or which poses to avoid! Thanks!

[@khusbookumari8607]

Is it safe diatasis recti?

[@BreathOfHappiness]

First felt a stab right into my heart when you said "Hi Mama". My daughter died just hours after her birth - unexpectedly. So to be called a Mama while having no Baby next to me touches a sensitive spot in me. I know now that a lot of women, who lost their baby before, while or after birth prefer to do their postnatal workout alone with KZbin instead of in a group with happy Mamas. And I wanna say to them: Yes, you are a Mama even if your Baby isn't alive anymore. When a grandparent of yours dies, he/she also doesn't stop being your grandparent. And you don't stop being their grandchild. So thank you, Sarah Beth, for that simple but for a few of us really touching greeting. Yes, we are also Mamas and we are proud of our Babies.

[@sarahbethyoga]

I've received a couple of messages like this since. Thank you for sharing this beautiful insight with me and with the other women out there who may be experiencing the same pain. I have since created a Grief collection of yoga videos (uploaded last spring) that are postnatal friendly specifically because of the feedback I received from women who are grieving and postpartum and may find the "hey mama" to be triggering, or just want a grief processing yoga practice. 💙

[@pachitas1038]

Thank you!! It has helped a lot.! I am determined to do 100 days of yoga. This is my 3rd daym I missed yesterday and I was only doing 15 min and I am glad I pushed my self to do 30 min. Namaste.

[@messily1456]

After a stillborn and a miscarriage, I appreciate your calm voice through these postnatal videos. These are all very healing. Thank you. ❤

[@MelisaMarie]

❤️❤️❤️

[@preethiutd]

Lots of love to you!

[@munzarinr6498]

Lots of love ❤️

[@maisey163]

Hope you're ok. Sending love to you xo

[@roxylib6174]

Lots of love and support. I hope you and your partner have healed as much as you can after your losses.

[@meganharley11]

I love that this is a mix between strength (but not so much that I feel like giving up) and a good stretch. Perfect to get back into yoga after having my baby (she’s 9 weeks now) thank you 🙏🏻

[@t-a2057]

2 years postpartum and I still love this practice. ❤

[@sarahbethyoga]

It helps in many ways 💙

[@KatM32]

2 months postpartum and this flow was the perfect level. Very helpful to begin restoring strength without too many modifications.

[@flavarz]

been following you on and off since i was a uni student nearly 10 years ago now! Wowsers!!! Now I'm a first time mama, 16mths post partum. It's been one heck of a journey. I finally plucked up the courage to do this practice and it was exactly what I needed. Thank you SB for your constant yoga practice all these years. I am so proud of your success and journey. You deserve the best. Blessings to you and yours! Namaste, from Melbourne, Australia.

[@mariahholeman1954]

5 weeks postpartum & finally back to my flow. Thank you so much for this, what a wonderful way to get back to it!

[@farmerknitter]

Hi, SarahBeth. I want to thank you for your wonderful videos. Your soothing voice and clear instructions are a delight and I really enjoy how you build your flows. I have one comment/suggestion to make about this video. As a mama to a full term stillborn child, I have had trouble finding postnatal yoga videos that don't make frequent mention of caring for the baby or have a baby in them. I have wished for someone to make a series of postnatal yoga videos that care for the post natal woman and her body w/o mentioning a baby and I can't imagine I'm alone seeing that up to 26,000 women experience a stillbirth in the US every year, and even more if you include a neo-natal death. This video was perfect, with the tiny exception of the well intended, but still heart-piercing, well-wish at the end congratulating the mama on her new baby. Is there any chance you might consider editing that, or modifying it to congratulate her for carrying and delivery her baby or something like that? So many of us would be grateful and I would share this video with so many other loss mamas who need the yoga, but also need to be able to relax through a practice w/o painful triggers. Or maybe make a separate version of the video labeled "post-loss prenatal yoga" or something? Or even, may I suggest a new specific video for post-loss mamas? Or if you have not ever experienced a loss, but know another yoga instructor who has and would make a video for that audience, could you suggest it to her? So many of us would be so grateful

[@sarahbethyoga]

Oh wow, thank you so much for this feedback. I will definitely look at what I can do for post-loss postnatal yoga. Can you message me through my facebook page? It would help me to learn what specifically would be most helpful to hear, what guidance you wish to have, and how I could navigate the topic to create a comforting and healing practice.

[@michellemaina4806]

SarahBethYoga wow such a mindful answer, to a relevant issue.

[@nicknack8929]

I followed your yoga videos before I had my children. I'm so so so glad I've rediscovered you 3 months postpartum for my 2nd. Thank you for everything 🙏

[@sarahbethyoga]

Thank you 🙏💙💙

[@annemarie582]

That was so good! After a day of walking around in my apartment with my crying babygirl, that was exactly what i needed. Thank you

[@donnaoram6133]

Perfect for getting back into it 🙂 Just 10 days post delivery. Thank you I needed it! have been feeling the baby blues too,alternating between your other vid for anxiety and stress. I religiously did your prenatal videos daily too . Thank you Sarah Beth you have helped me immensely and your voice is very soothing 😊

[@carolynkettler356]

My fav postpartum workout yet! It felt like a yoga practice I would have done before baby with just slight modifications. Some postpartum workouts feel like they go too soft or too slow- loved the pace of this one! Felt gentle and strengthening at the same time. THANK YOU!

[@natashacadman]

I’ve been doing this for a couple of weeks daily now and I’m enjoying it so much and already seeing a difference.

[@jen0street]

It took me a few times through to be able keep up with you, but this just feels amazing, and I’m feeling stronger after only a few short weeks. Thank you so much for this wonderful practice, and all your lovely videos.

[@tiffanykelly266]

Finally getting into a good workout routine 7 months postpartum, and I can honestly say I wish I'd done these sooner. So thankful for your channel!

[@yenmiestevenson6787]

Post natal and grieving one month and this video was helpful for my body that’s tense in all the wrong places. I hope to incorporate this version into my daily practice.

[@Lariah1994]

I never comment on videos- but my son is 7 weeks and I finally felt ready to work out some. This video was exactly what I needed- I feel so much better and it’s just day one. Now to stick to it ❤️

[@bethanyreimer]

I've slowed this down to 0.75x beause I may be 3 months pp with my 2nd, but I'm incredibly weak and feel fragile! But I'm desperate to be back in the flow. Had to stop at 25 minutes for a much needed bowel movement 😂 thank you so much!!!

[@moniquemansell4703]

Thank you for this wonderful video! Currently 20 weeks postpartum. Made me feel amazing on this Sunday afternoon while my baby sleeps 🙌❤☮☯️

[@thislonelyfriday]

This was really soothing after an emotional evening! Thank you so much for sharing this practice ❤️

[@ayuphie]

Just found your video..thank you so much for such a great video. 3 months post partum and the flow is just what I need it.

[@stephanietambwe7512]

I’m 2.5 months post partum and this felt so good! Thank you!

[@thedejabelle]

Im 12 weeks postpartum and just got back to the mat today. This was an amazing practice to kick off with!!!

[@denthu2]

Thank you! 1 mo post partum and I'm able to do your workout comfortably. I did your prenatal workouts 4-5x a week for the third trimester and it helped with labor and recovery. Thank you!

[@CassansVideos]

Thank you SarahBeth! Finally getting back into my practice after a C-section and what felt like a never-ending recovery process. Your prenatal classes helped me stay fit while pregnant and I'm so happy I found these postnatal videos too! Your yoga style is just perfect for me - calm and soothing music and really good flow! It helps to transition in and out of positions smoothly so that I don't tweak my back. Reminds me of the great classes I would attend back in DC. Thank you again! Hope your little one is well :)

[@santoshisantu2218]

When should i do practice after C-section!!??? Now I m going to finish 3rd month from post delivery.... Is this video is enough to be fit

[@lisajen403]

This is my first postnatal yoga class after baby and I really enjoyed the pace and your soothing voice, thank you!

[@victoriacarpenter5885]

So I did it during what I thought was nap time and got a helper half way through! 😂😂 When it's all said and done...I still feel amazing and refreshed! Ready for the rest of the day. Thank you!

[@rachellewalsh9997]

I am over a year postpartum. It's been a journey for me with previous back issues prior to child birth. This video has been amazing for me and I have regained so much confidence. I am so happy my pelvic floor PT shared your video with me.❤❤❤

[@RCocoBeAnS]

Three weeks postpartum and really enjoying. Trying to do it everyday when time permits but has helped with tension in my neck, shoulders, and glutes in addition to strengthening my tummy muscles. The music is exactly the vibe I need right now. Thank you!

[@juliarower-schweers3928]

Hi Sarah, thank you for this video, it was a great way to start my day. After doing your prenatal videos, I was really looking forward to the postnatal ones. I really like your clear instructions, the way to speak and the music. For all the mums with small babies it is just a gift to be able to practise at home. You have got a fan here in Germany! Please go on like this!

[@TiMe-sj4hy]

I’ve been doing this video everyday for just 4 days now and I can already tell my posture has improved, my back pain is gone, and my anxiety has diminished.

[@sherogirl2456]

Thank you for uploading this. It is being 10 weeks after my baby delivery. Started today and it felt so good. I felt so relaxed and I enjoyed it much

[@robynnebeausejour8531]

"Hey mama..." - just this and I knew I was in the right place. Thanks for such a great way to ease back into it and honor my body.

[@alib8421]

I am 11 months pp after having 2 babies pretty much back to back and I still find the postnatal series really helpful. I am still breastfeeding and joints aren't in great shape but these routines have helped me so much, thank you!

[@sarahbethyoga]

So happy they’ve benefitted you. Thank you for sharing 💙

[@oh72911]

thank you for this video! its 6 weeks after my delivery, and the warrior pose challenged my episiotomy, and laying the ear/chest down on the floor I couldnt do (breastfeeding and breasts hurt if i lay on them on the floor.) I really needed the back stretch! thanks so much for this video

[@juliaz24]

Thank you for this video and flow. It is just right for finding my strength and flexibility again while healing.

[@meowmeg7624]

Thank you so much for this. I had tears by the end

[@cg4966]

This felt so good to move, 7 weeks PP & feeling ready to flow again! ❤

[@sarahbethyoga]

Welcome back 🙏💙

[@allisonschuster325]

This was my first time bak on the mat since my little on was born 3 weeks ago. Great flow to ease back into my practice!

[@jaimeevoth4807]

Thank you for this! My baby is 3 years old but this was so good.

[@MLBOOG]

I'm not postnatal, in fact I'm moving into menopause lol, but this looks like a great practice. I love all your routines!! Do you plan on doing more vinyasa style routines in the future? I hope so. I love the sun salutations with flexibility poses. :)

[@roosbijvelds9966]

4 weeks post natal, still a bit too early (dizzy). Will come back in a few weeks :)

[@vegan-ka20]

my first yoga after my baby was born and it felt amazing practicing with you. thank you very much for this gentle postnatal flow :)

[@rtyler9566]

Wonderful flow! Thank you so much! You have a soothing voice perfect for yoga and relaxation. Looking forward to more postnatal videos!

[@amrutamone4063]

Thank you Sara for this video. Just love the flow. Makes me feel relaxed after the practice..what I truly need in the postpartum period.

[@phubzangmo782]

Dear sarahbeth, your prenatal yoga have helped me alot. I have given normal delivery all because of ur help. Thank u so much

[@crystalkusnierz9654]

Just had my first baby 13 days ago and did this flow after about 1 year of NOT practicing yoga on a regular basis. Was able to do this flow without any difficulty....well....had to adjust low cobra, and def need to strengthened arms for pushups....but otherwise felt awesome! (note: had vaginal delivery, NOT C-Section, so for those mommies I'd be gentle on the tummy)

[@lolo8love]

Thank you for this kind, supportive and strengthening practice! My body feels a bit disconnected and off balance after giving birth (3 months postpartum), and this felt wonderful. 💕 Namaste 🙏

[@fernandabonilla3237]

Beautiful practice! 🥹 thank youuu

[@J92013]

Sooo perfect! I’m 5 and a half months postpartum and this felt so good. Thank you 🙏

[@hristiyamindova-vanmaanen9909]

For 6 weeks postanatal mama, this was very intensive exercise. Especially at the beginning with so fast switching from pose to pose, from up to down etc, it almost felt like cardio! I would prefer longer stops into each pose.

[@sarahbethyoga]

I definitely recommend that you only focus on core at 6 week pp using my postnatal core and diastasis recti routines as ease into this one after a few weeks.

[@hristiyamindova-vanmaanen9909]

@@sarahbethyoga Thank you very much for the advise! I will check out your postnatal core and diastasis recti exercises.

[@hristiyamindova-vanmaanen9909]

Now doing again this excercise at 12w pp it was just perfect! For the last 6weeks I was doing all of the other postnatal excerises from your channel and they helped me a lot. I am recovering more and more and at this level this training was exactly what I needed. Thank you very much Sarah Beth!

[@ingx2]

This feels so good on my sore back & shoulder. Love doing this workout while baby is napping. It stretches all my aches & so relaxing!! Thank you Sarah

[@malasvlogs7608]

Did the 10 min prenatal yoga strrtches in the last months or pregnancy felt awsm....... and a bunch of other exercises..... had my home birth in may 2022..... now taking rest and planning to do ur yoga routine n stay fit.... thank you si much madam🙇‍♀️👌👌...

[@HappyHikers]

Love your videos

[@susielenton6421]

Thanks SarahBeth for this postnatal series. I can't find a class during the day to go to with the baby so this is perfect in the evenings whilst she's asleep. Great for mind and body. Any chance of any more 30 minute post natal classes?

[@serenaboyd833]

Loved!! Thanks so much ❤ nothing like getting back on the mat to remind how powerful ones self truly is!

[@samanthavillanueva8807]

I absolutely love all your yoga workouts! I was wondering if this routine is safe for diastasis recti?

[@uzziwozzi]

I used to do yoga pre pregancy and now I'm almost 5 months PP. Did this session and I feel so much better. Amazing.

[@reconnectbodymind8476]

Thank you so much for this practice! This was my first yoga after giving birth - and i really enjoyed it!

[@sunitajit5832]

Very good

[@SLAMSwan]

This is the best thing I need to slowly get back into my fitness routine. It's slow paced and I love how you encourage the participants to take it easy/listen to their bodies.

[@mamadi360]

This was very relaxing, thank you

[@sumaiajouini6746]

Excellent thank you so much I am a new mom and I am joyful to find this excellent workout

[@sarahbethyoga]

awesome! I'm so glad you liked it 😀 Check out the rest of the Postnatal Yoga Playlist: bit.ly/SBYpostnatal for some variety while you get back into your practice 💙

[@FirefighterWifey]

I'm 3 weeks postpartum and that felt amazing! Thank you 💕

[@yoga3sixty5c58]

Hello Sarah Beth Thank you so much for your video. Today was my first day Back with Yoga after having my baby. Your flow is awesome and I feel great after!

[@shivanilila9180]

Wonderful, thank you

[@TheMLR1988]

Love love love this!! My style of vinyasa😀I had my last baby 5.5 years ago but this was amazing for me! Thank you Sarah Beth😚

[@caitlinmccarthy3239]

This is fantastic, thanks SaraBeth! The only thing I find difficult is lying on my belly as I'm breastfeeding. In fact, it's about impossible right now. Modifications for belly positions, maybe something you can do on your side instead, would help immensely. I also really appreciate that you say, "Take what you can do today..." Some days we are stronger than others, and I really appreciate you vocalizing this to remind us not to be upset with ourselves when certain things aren't working.

[@katejenkinsmercado7345]

I was thinking exactly this about the belly positions, thanks for noticing it first :)

[@csnellus]

Felt like fresh air 6 weeks pp!

[@hamishwatson4454]

Dear SarahBeth, thank you so much for this video, it is just the right amount of challenge to get back into yoga and rebuild some strength. I have two remarks about lying on your belly shortly after pregnancy: Some women, me included, have an extended ribcage from the pregnancy. The lower rib presses into the floor when doing a low cobra/ locust and that is quite painful for me (even on a thicker yoga mat). Furthermore, the breastfeeding makes it impossible for me to rest on my belly as my breasts are rather big and always feel a bit "full", even right after feeding. Maybe you could add alternative suggestions for moms with these issues? Thanks again for your video and the nice flow routine!

[@sarahbethyoga]

GREAT FEEDBACK Anne! An alternative to the belly work could be a cow pose from hands and knees with a focus on pulling your shoulders blades together and pressing forward through your heart (instead of just dumping your belly down) with time you can start adding in a belly work pose in to test the waters, but go slow, maybe 1 low cobra per practice today, then 2 in a couple weeks, and so on while modifying the rest with a cow pose instead :)

[@hamishwatson4454]

thanks for the quick reply and the great suggestions, I will definitely try them next time :)

[@lijaliepina-putra1283]

This was wonderful! I plan to return often! :)

[@russiandancer83]

I already had a kid nine weeks ago :) And this was really awesome :) Thank you, Sarah! God bless you!

[@BumpandBeyond]

Thank you for sharing these exercises in this beautiful sequence for new moms. It's super soothing and restoring.

[@terricerna6043]

I’ve had 4 babies! Youngest is 20 and I just had liposuction to rid myself finally of that baby belly! (That was 2 weeks ago and I’m so happy I was able to do this today!! Thank you!!💜🦋

[@KatePageMusician]

Thank you so much for this. This is such a lovely routine and perfect for me right now, 6 weeks post partum. Much appreciated!

[@lemonsmelons12]

Thank you, this was great for me to finally release some tension in my shoulders and back!

[@BumpandBeyond]

Love this routine and the way you instruct how to engage the core, which makes our exercise so much more efficient. Thank you for sharing @SaraBethYoga.

[@EK-zq3od]

I would have liked to hear more insight as to why these particular moves are ideal for postpartum. It just seemed like a regular yoga routine.

[@creativealliance5557]

Can this be done after completing 3 months from C-section

[@audreyhazelnut9838]

Feeling good after doing this. Thank you Sarah ❤️

[@snpero]

Thank you for your wonderful videos Sarahbeth! Are your postnatal videos safe to do if you have diastasis recti?

[@sarahbethyoga]

Yes! But of course always talk to your doctor first to get very familiar with what you should and should not be doing with DR. My Postnatal Core will help you build your deep core strength and pelvic floor strength that you can combine with your exercises for DR.

[@snpero]

SarahBethYoga awesome! I’ll check out that video! Thanks again!

[@cera7804]

Thank you

[@sarahbethyoga]

You're welcome!

[@adabalsoadi5043]

Wow amazing routine

[@soulfulsweat6205]

Nice flow and very relaxing!

[@monicacuthbertson5268]

I love the video!♥️ Thank you so much😘

[@ip1261]

love your yoga classes, thank you so much! ps maybe sometimes you are a little too fast...especially if when you don´t know the sequence yet.

[@nataliasaco1670]

Great practice. Thank you ! 🙏🏻❤️

[@shannonjenkins6248]

Would you recommend doing this video at 2.5 weeks postpartum if you were exercising a lot during pregnancy and had an uncomplicated birth? Keen to start yoga again!

[@sarahbethyoga]

I recommend that you get clearance from your midwife or OB before starting any exercise routine postpartum. I also had a relatively uncomplicated birth and felt fantastic afterwards but I only did my postnatal upper body tension routine until around 5 weeks pp when I was cleared to do more exercise. You can show your doctor all of my postnatal videos to see which they would recommend first :) CONGRATS!

[@ivalindenberger4372]

Hi dear Sarah!! thank zou for sharing your knowledge and skills with us! I was with you, doing prenatal yoga for my whole pregnancy and now, 13 days after birth, I reeeally feel like i need to get back to you and start moving again :) Hospital midwives told me to stay calm for a month and a half or so and just rest, but i wanted to see with you, starting from when could i get into postnatal yoga? Thank you again, sending you a strong hug!

[@vyjuarch]

Hi... Did you get any inputs on what's a good time to start exercising after delivery? I'm @ 16 days after birth

[@ivalindenberger4372]

not yet, but i started doing this simple and relaxing Sarah's postnatal yoga, and it feels really good!

[@nataliecolpean2681]

This is the perfect way to get back onto the mat after giving birth. Thank you!

[@MissVerokina91]

Thank you, Sarah Beth! I loved it 😍

[@Simmkath]

I loved this! Thanks

[@jackibrolhorst100]

I'm almost 2 years post-baby and I didn't do a lot of yoga before getting pregnant, but I was fit. This was a little bit tough for me, so I can't imagine trying to do it soon after delivering. Especially the cobra-like pose where you interlace your fingers - that was tough for me! But like I said, I'm just starting to practice, so this might have been perfect for someone already skilled at yoga pre-baby.

[@Mama-eq9bz]

Thanks!

[@jackiekerwin3781]

I enjoy your videos thank you

[@aliyakhan7401]

can we do this yoga after c section and how soon can we start this yoga after delivery?

[@duckie587]

Thank you for this! Much needed to get back to myself. 💜

[@prabashree8752]

Shall I do this after one and of years of delivery? Pls tel me I want to do ..