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5 Postnatal Yoga Poses for Improving Pelvic Stability

5 Postnatal Yoga Poses for Improving Pelvic Stability

Bringing a new life into the world is a profound experience, yet the postnatal phase can bring distinctive physical challenges for mothers, particularly related to pelvic stability. Postnatal yoga offers an empowering practice that not only aids in regaining strength but also provides a cherished respite within the demands of motherhood. This blog post will delve into five postnatal yoga poses designed to enhance pelvic stability. Additionally, we will suggest appropriate yoga mats from Lifestyle Layne’s exceptional range to elevate your practice.


Why Postnatal Yoga Matters for Pelvic Stability

The pelvic region undergoes significant changes during pregnancy and childbirth. These changes can affect pelvic stability, leading to discomfort and even pain. Postnatal yoga is an excellent way to rebuild pelvic strength, alleviate discomfort, and promote overall well-being.


1. Cat-Cow Pose

Start on all fours with your wrists under your shoulders and knees under your hips. Inhale, arch your back, lift your head, and curl your pelvis upwards (Cow Pose). Exhale, round your spine, tuck your chin and tilt your pelvis downward (Cat Pose). This pose promotes flexibility in the spine, releases tension in the pelvis, and helps strengthen the core muscles.

2. Bridge Pose

Begin by lying on your back with your knees bent and feet hip-width apart while your arms rest beside you. As you inhale, press your feet firmly into the yoga mat and elevate your hips toward the ceiling. Maintain this position for a few breaths, ensuring that you engage your glutes and pelvic floor muscles. When you exhale, gently lower your hips back down. Bridge Pose is an effective exercise for fortifying the pelvic floor muscles and toning the glutes.

3. Child’s Pose

Commence by kneeling on the yoga mat, allowing your big toes to touch and your knees to separate gently. Shift your weight back, sitting on your heels, and extend your arms forward, reaching out in front of you. Rest your forehead on the mat. Child’s Pose delivers a mild, soothing stretch to the pelvic area and lower back, facilitating the release of tension and fostering relaxation.

4. Butterfly Pose

Take a seated position with the soles of your feet touching and your knees bent outwards, forming a butterfly shape. Grasp your feet and gently flutter your knees up and down, resembling the graceful motion of a butterfly’s wings. This posture effectively loosens the hips and groin, easing tension in the pelvic region.

5. Warrior II Pose

Stand with your feet wide apart, one foot facing forward, and the other foot turned out to the side. Bend your forward knee while keeping your back leg straight. Extend your arms out to the sides. Warrior II strengthens the legs and pelvic muscles while improving balance and stability.


Now, let’s explore how Lifestyle Layne’s yoga mats can enhance your postnatal yoga practice:

Cork Yoga Mat – Eco-Friendly – Odor Repellent

The natural cork surface of this mat provides excellent grip, stability, and comfort for your postnatal yoga practice. It’s eco-friendly and repels odours, ensuring a clean and safe exercise surface.

Hemp Linen Yoga Mat

This eco-friendly mat is crafted from hemp linen, offering a natural and comfortable surface for your practice. It’s durable, easy to clean, and provides a stable foundation for your postnatal yoga routine.

Suede Yoga Mat with Rubber Back – Excellent Grip

The suede surface of this mat offers a non-slip grip, perfect for maintaining stability during your postnatal poses. The rubber back provides extra cushioning for comfort.

TPE Yoga Mats – Soft Cushioning Support

TPE mats are known for their soft cushioning support. They are gentle on your joints and provide a comfortable surface for postnatal yoga exercises.

Vegan Leather and Natural Tree Rubber Yoga Mat – Eco-Friendly

Vegan leather mats are made from grippy biodegradable natural tree rubber for a comfortable and eco-friendly yoga surface. The vegan leather mat offers a soft touch with extra grip, while the rougher textured rubber base provides stability and support.

Incorporating a high-quality yoga mat into your postnatal yoga practice can significantly enhance your comfort, stability, and overall experience. Lifestyle Layne offers a variety of mats designed to meet your specific needs and preferences.



In conclusion, postnatal yoga is a fantastic way to improve pelvic stability and regain strength after childbirth. When practised regularly, these five poses can help you regain control and comfort in your pelvic area. By choosing the right yoga mat from Lifestyle Layne’s collection, you can further enhance your practice. Whether you prefer the eco-friendly Cork Yoga Mat, the comfortable Hemp Linen Yoga Mat, or any other option from their collection, you’ll find the perfect support for your postnatal yoga journey. Embrace this transformative practice, and enjoy the benefits of improved pelvic stability and overall well-being as you navigate the beautiful path of motherhood.

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