When you become pregnant everyone tells you all about pregnancy and childbirth — the cravings, the kicks, the contractions. But what they don’t always tell you is how intense the postpartum period can be.  Especially when birth doesn’t go the way you had hoped.

After two vaginal deliveries, I never imagined my third birth would end in an emergency C-section. It was sudden, scary, and so far from what I had prepared for — emotionally, mentally, and physically.  

Even though my baby is healthy (and that’s what everyone reminds you of), I couldn’t get over the feeling that my body had somehow failed me. I felt broken, like something sacred had been taken from me. And yet, I still had to show up — for my newborn, my other children, and myself — while running on no sleep, with a healing body, and a heart that felt cracked open.

For me, yoga wasn’t just about “getting my body back.” It was about coming back to myself.  

In those fragile early days, yoga gave me something I didn’t realize I needed: a way to reconnect with my body without judgment. It reminded me that I hadn’t failed — I had survived. And my body, though changed, was still mine. Still worthy of love, care, and deep respect.

Here’s what my postpartum yoga journey looked like — and the gentle poses that helped me most after my C-section:

*A Note Before You Begin: If you’re newly postpartum, especially after a C-section, always check with your healthcare provider before starting any movement practice. Every birth and body is different, and healing isn’t linear. Be gentle with yourself — this is not about “performance,” but care.  

Diaphragmatic Breathing (Belly Breathing)

Why it helps:

After a C-section, it’s common to feel disconnected from your core. This simple breathwork gently reawakens those deep abdominal muscles while calming the nervous system.  

How to do Diaphragmatic Breathing: 

• Start by laying on your back with knees bent and your feet flat on the floor, or you could sit comfortably in a chair with a straight back.
• Place one hand on your belly and the other one on your chest.  
• Inhale slowly and deeply through your nose, letting your belly rise.
• Exhale slowly through your mouth, drawing your belly inward. Gently squeezing your abdominal muscles.
• Repeat for 5 minutes, focusing on slow, even breaths.  

Pelvic Tilts (on Back)

Why it helps:  

This gentle movement reconnects you with your pelvic floor and abdominal muscles — areas that need tenderness and support after surgery.

How to do Pelvic Tilts:  

• Lie on your back with knees bent, and your feet flat on the floor.  
• On your exhale, gently tilt your pelvis so your lower back presses into the floor.  
• Inhale and return to a neutral position.  
• Repeat slowly for 8–10 rounds.  

Supported Bridge Pose (Setu Bandhasana)

Why it helps:  

This restorative pose not only opens the front body, but it also supports the lower back and offers a calm moment of surrender. After the tension of surgery and new motherhood, this pose feels amazing.

How to do Supported Bridge Pose:  

• Lie on your back with knees bent, feet flat on the floor hip-width apart.  
• Gently lift your hips up off the floor by pressing your feet down and lightly pulling your bellybutton towards your spine.
• Slide a pillow, yoga block, or bolster under your sacrum.
• Let your arms rest by your sides, palms up.  
• Close your eyes and breathe here for 2–5 minutes.  

Cat-Cow Stretch (Bitilasana Marjaryasana)

Why it helps: 

This simple spinal movement helps relieve upper back and shoulder tension from nursing, bottle feeding, and baby holding.  

How to do Cat Cow Pose: 

• Come onto hands and knees. Hands under your shoulders, and knees should be aligned with your hips.  
• Inhale, arch your back/ drop your belly and lift your head and tailbone (Cow).  
• Exhale, round your spine, tuck your chin, and gently pull your belly button in towards your spine (Cat).  
• Repeat this flow slowly for 5–10 breaths. 

Legs Up the Wall (Viparita Karani)

Why it helps:

This calming pose reduces swelling, eases tension, and gives your nervous system a chance to rest — something every new mama needs.  

How to do Legs Up the Wall:

• Sit sideways next to a wall.  
• Gently lift your legs up the wall and lie down on your back.  
• Support your lower back with a folded blanket or pillow if needed.  
• Rest here for 5–10 minutes, breathing deeply.  

Bonus: Give Yourself Permission

Some days, I only managed one pose. Other days, I’d lie on my mat and cry while the baby napped in his bassinet. And that was okay.  

Yoga postpartum — especially after a C-section — isn’t about a perfect flow. It’s about honoring your new body, your emotions, your strength, and your softness.

Final Thoughts

If you’ve had a C-section and are struggling to feel whole again, you’re not alone. It’s okay to mourn what didn’t go as planned and also be thankful for your beautiful baby. It’s okay to feel both gratitude and grief.

These gentle yoga poses helped me feel more like myself during a time when I barely recognized the woman in the mirror. They reminded me that I am strong, capable, and am still whole — even as I healed.

So mama, wherever you are in your journey, roll out your mat (or just lie on a blanket and breathe). You are not a failure. You are a force. You are doing beautifully❤️

Have you tried postpartum yoga? What helped you most? If you give these poses a try, let me know how it goes! I would love to hear your story in the comments. Please leave a comment, pin, or tag me on Instagram @healthyhathamama and #healthyhathamama. Have a Healthy Hatha day friends!