Let’s Talk About Yoga and Pregnancy: What You Need to Know

Jan 22

Here’s something many people don’t realize: most yoga classes out there aren’t designed for pregnancy or postpartum recovery. In fact, they often include poses and exercises that are contraindicated for birthing people, meaning they can actually cause harm rather than help.

Common practices like “core” exercises and certain poses can:
❌ Worsen abdominal separation (Diastasis Recti)
❌ Increase the risk of Pelvic Organ Prolapse
❌ Make issues like incontinence even worse
❌ Delay healing for cesarean scars, pelvic floor tears, or even outdated yet still occasionally performed episiotomies

The Unique Needs of Postpartum Bodies

Recovering from pregnancy and childbirth requires care and attention that goes beyond what’s offered in most studio yoga classes. For example:

Cesarean Scars: Healing after a cesarean birth involves careful attention to the abdominal wall and scar tissue. Regular yoga poses like deep twists or poses that overly stretch the abdomen can strain the scar and interfere with healing. Proper recovery requires gentle, guided movements that promote mobility and reduce adhesions without causing additional strain.
Pelvic Floor Tears or Episiotomies: These injuries can leave the pelvic floor muscles weakened and vulnerable. Many yoga poses, especially those involving forward folds, core engagement, or breath-holding, can increase intra-abdominal pressure, delaying healing and even causing further damage.

Unfortunately, most yoga classes are not designed with these specific needs in mind and can inadvertently worsen the healing process.

What Are Diastasis Recti, Pelvic Organ Prolapse, and Incontinence?

Types of Diastasis Recti — **Diastasis Recti:**

This is the separation of the rectus abdominis (or “six-pack” muscles) during pregnancy. While some degree of separation is normal, it can become problematic if left unaddressed, leading to core weakness, back pain, and a persistent abdominal bulge. Yoga poses like planks, crunches, or deep backbends can worsen this condition if not modified appropriately.

**Pelvic Organ Prolapse:**

This occurs when the pelvic organs (such as the bladder, uterus, or rectum) descend into or beyond the vaginal canal due to weakened pelvic floor muscles. Symptoms include a heavy sensation in the pelvis, bulging, or discomfort during physical activity. Yoga poses that increase intra-abdominal pressure, like forward folds or heavy core work, can exacerbate prolapse.

**Incontinence:**

Postpartum incontinence comes in several forms:
**Stress Incontinence:** Leakage with coughing, sneezing, or laughing.
**Urge Incontinence:** A sudden, intense need to urinate followed by leakage.
**Mixed Incontinence:** A combination of both.

Inappropriate yoga practices can worsen incontinence by placing unnecessary strain on the pelvic floor muscles and failing to address underlying weaknesses.

Why Regular Yoga Classes Aren’t Enough

While yoga can be incredibly beneficial for overall health, general studio yoga classes are not designed to address the unique needs of postpartum bodies. Instead, they often:

Include poses that are contraindicated for postpartum recovery.
Lack modifications for common postpartum issues like cesarean scars, pelvic floor injuries, or diastasis recti.
Focus on “core strength” in ways that can worsen conditions like abdominal separation or pelvic floor dysfunction.

How My Classes Are Different

My classes are specifically designed to meet the needs of birthing people at every stage of recovery. They combine the latest research on postpartum health with traditional yoga methodologies and physical therapy principles to:

Safely support the healing of cesarean scars, pelvic floor tears, and abdominal separation.
Avoid harmful practices that can worsen postpartum conditions.
Restore core and pelvic floor function while building functional strength for motherhood and daily life.
Empower you with tools to feel strong, confident, and in control of your recovery.

Raising the Standard for Postpartum Yoga

With no postpartum certification or regulation for yoga teachers, it’s up to birthing people to ask questions before joining any class that claims to be “safe” for pregnancy or postpartum recovery:
💬 What are the teacher’s credentials?
💬 Do they have specific training or certifications in prenatal or postpartum yoga?
💬 How much experience do they have working with birthing people?

And remember, being a mother is not a qualification. Personal experience is valuable, but it does not replace the education and expertise needed to guide birthing people safely.

My Mission

I’m not just teaching yoga—I’m working to raise the standard. That’s why I’m developing a comprehensive book on postpartum yoga and creating teacher training programs to ensure yoga teachers everywhere can provide safe, evidence-based practices for birthing people.

If you’re looking for a yoga class that truly understands your body’s needs, I’d love to see you. Together, we can restore, heal, and thrive in this incredible journey of motherhood.