Best Yoga DVDs for After Pregnancy

Childbirth is one of the hardest things a woman will endure and experience in her life. Getting back into being active and doing an exercise routine like yoga after delivering a baby can be quite hard and difficult to do. If you are searching for yoga dvds for after pregnancy, you came to the right place, in this article, we will be discussing information about postpartum and the best yoga DVDs for after pregnancy. Hopefully, we will be able to help you out and have an informed decision when you decide to purchase yoga DVDs for your daily workout routine.

Baby with her mother

By being able to work out and lose the baby weight you will be able to feel like your old self again, yes, the body may not be exactly the same like before having a baby but you can make yourself fall back to your old routine and get lots of energy and reduce stress at the same time.

What is Postnatal Yoga?

Postnatal Yoga – This is a style of yoga that helps on the mental, physical, and emotional challenges of a new mother especially after giving birth to her baby. The yoga poses help a woman after her childbirth to tone their body and lose the “baby weight” and get their pre-baby figure back. It also helps relieve stress and bond with her newborn baby.

There is no specific practice that can be classified as postnatal yoga but there are different classes and practices that can help transition the woman from her pregnancy and then giving birth to the baby and postpartum stage.

There are different concerns for new mothers such as weak pelvic floor from delivery, neck and shoulder pain, weak and stretched out abdominal muscles, physical strain from labor and childbirth, and fatigue that usually occurs during the first few months after giving birth. Postnatal yoga helps solve the issues mentioned above through meditation, yoga poses, and breathing exercises. By doing gentle poses it helps improve the fatigued and tired body and the poses like plank and boat poses help improve the core muscles and flatten the abdomen.

Practicing postnatal yoga helps the new mother and her baby bond and it also helps the woman while she is breastfeeding the baby. What are the benefits of postnatal yoga?

  1. Helps strengthen and tighten the abdomen and hip muscles.
  2. Postnatal yoga helps improve and restore internal organs.
  3. Improves the immune system.
  4. Helps calm the mind and reduce stress.
  5. Strengthens and stretches the back muscles.
  6. Provides relief on back pain.

What are the yoga poses to skip during the postpartum period?

During the postpartum period, it is a must to avoid various yoga poses that can happen because of abdominal separation. Avoid crunches and deep twists, it is important to avoid exercises that can cause abdominal stretch or abdominal pressure like wheel pose or backward bends. When performing yoga, you must hold the core muscles in and never do poses that overextend your stomach. Overstretching the abdominal stomach can prevent it from being strengthened.

Here are some of the yoga poses that must be skipped especially if you suffer from diastasis recti or any kind of tearing during childbirth.

  • Plank pose
  • Cat pose
  • Revolved triangle pose
  • Cow pose
  • Garland pose
  • Monkey pose

What are the postnatal yoga poses that can be performed by new moms?

Cow face pose

This yoga pose is perfect for stretching the hips, neck, and shoulders. It also prevents shoulder hunch which normally occurs after nursing and holding a baby for long periods of time.

Child’s pose

This yoga pose is gentle and it helps relieve pain in the head, neck, and chest. It also opens the pelvis, hips, and lower back. This pose can help relieve lower back pain which usually happens with nursing mothers. Performing Kegel exercises can also strengthen the pelvic floor muscles because it is usually weakened after giving birth.

Legs up the wall pose

This yoga pose is relaxing and helps improve blood circulation. It also helps a woman be in a meditative state. It is a pose that must be done before savasana. It can allow the body to rest and it can improve breathing exercises.

Mountain pose

This yoga pose helps improve the pelvis, abdomen, torso, and back. To do this pose keep the muscles to make the neck soft and lift the arms in front of you while both palms are facing each other. Raise both arms over the head and push the shoulders down. Extend both palms toward the ceiling and stretch the body and suck in the lower abdomen; hold this pose for 30 seconds.

Standing forward bend

This yoga pose can be done by doing a forward stretch, bend forward at the waist while equal weight is applied on both feet. This pose can be done using yoga props while the hands rest on them and the legs are straight or you can bend the knees slightly and rest the fingertips on the floor. Exhale and push the torso close to the legs and hold this pose for 30-60 seconds.

Bridge pose

This yoga pose helps relieve the discomfort on the thoracic spine. It improves the legs and stretches the hip flexors and it opens the chest and the shoulders. It can help relieve anxiety and stress that new mothers normally feel.

How to lose weight safely?

  • Eat healthy foods and drink water to stay hydrated, eat healthy snacks like fruits and vegetables.
  • Eat breakfast and eat at least 5 portions of fruit and vegetables every day.
  • Eat fiber-rich foods like beans, green leafy vegetables, grains, oats, and seeds.
  • Avoid greasy and sugary foods like fast foods.
  • Watch the meal portions during meal time and make sure to choose healthy snacks in between meals.
  • Exercise regularly because it will help lose fat.

Top 3 Yoga DVDs for After Pregnancy

1. Element: Prenatal & Postnatal Yoga

Element: Prenatal and Postnatal Yoga

It has 4.1 out of 5 stars rating on Amazon. This yoga DVD is recommended for women in the prenatal and postnatal period. The yoga instructor is Elena Bower, she demonstrates postnatal poses and the background is a flower-filled poolside which overlooks the ocean and it provides a tranquil and calming effect.

Pregnant women can benefit doing the prenatal yoga poses before giving birth and once the baby comes she can also perform the postnatal yoga poses. The prenatal session is perfect for stretching and relaxing while the postnatal exercises focus on improving strength and relieving stress. After having a baby, this yoga DVD will help a woman return to her pre-baby figure.

2. Yoga Pregnancy: Pre and Post Natal Workouts

Yoga Pregnancy - Pre and Postnatal Workouts

It has 4.3 out of 5 stars rating on Amazon. This yoga pregnancy DVD includes two workout sessions, the first one is for pregnant women and the second one is for women after giving birth.

The practice is a 30-minute video and helps strengthen the body, improves flexibility and become more relaxed. The pre-natal video helps strengthen the muscles that will help for labor and childbirth.

The postnatal session is created for women who want to return to their pre-baby figure and relieve stress, tension, and fatigue that every woman faces when she is taking care of her newborn. It also helps bring back the strength lost during labor and delivery and it also improves mental health. This is a gentle practice and it helps alleviate muscle pain and it is a simple yoga workout, women with different skill levels can perform it.

3. Postnatal Yoga

Postnatal Yoga

It has 3.7 out of 5 stars rating on Amazon. This postnatal yoga DVD is instructed by Shiva Rea, this DVD is an award-winning postnatal yoga DVD. It is created specifically for women who want to improve their figure after having a baby.

After a woman delivers her baby she must have clearance to do any fitness activity to start doing a postnatal yoga. This DVD includes 3 progressions and 3 different levels that can be modified accordingly. The session can be customized in manageable time segments that last from 15-20 minutes.

This DVD is a nice follow-up for Shiva Rea’s Prenatal yoga. It is relaxing and calming and it provides stretching and strengthening poses, although the exercises do not make you sweat a lot, it is recommended for women after childbirth.


Before starting any fitness activity after delivering a baby, make sure you are cleared to do any form of exercise. Consult your medical care provider if it is ok for you to start doing fitness activity like yoga. Your safety is the most important thing that you must consider and should not be taken for granted. Yes, going back to your pre-baby body is really tempting but you must not rush the process, do the process slowly but surely. You’ll get there soon, no need to worry!