Yoga After A C-Section

Explore the safe asanas after delivery that strengthen your body and improve flexibility.

Medically reviewed by Dr. Karishma Bhatia, MS Dr. Karishma Bhatia Dr. Karishma BhatiaMS MomJunction on FacebookFollow MomJunction on LinkedinFollow MomJunction on Instagram Specialty: Obstetrics & GynecologyExperience: 5 years
Written by , M.Tech (Biotechnology) Anshuman Mohapatra M.Tech (Biotechnology) Follow MomJunction on LinkedinFollow MomJunction on Twitter Specialty: Pregnancy and HealthExperience: 6 years
Edited by , BSc Rebecca Malachi BSc Follow MomJunction on Linkedin Specialty: Pregnancy, Health and WellnessExperience: 12 years
Fact-checked by , MSc Aneesha Amonz MSc Follow MomJunction on Linkedin Specialty: Health and WellnessExperience: 2 years
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Woman Practicing Yoga After C-section

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Although giving birth is a joyful experience, delivering a baby through C-section or cesarean takes a toll on the body. However, rehabilitation methods and activities such as yoga after a cesarean section may aid your postpartum recovery. If you are exploring this possibility, you may have many questions regarding when you can begin yoga after giving birth and which positions to avoid. Knowing the safe asanas and the right time to start ensures a smooth and effective recovery.

Read this post to learn more about whether you can exercise after having a c-section, the benefits of practicing yoga after a c-section, and the positions that are safe to follow.

In This Article

Key Pointers

  • After a C-section, it’s crucial to allow for adequate healing of the incisions and blood loss before engaging in physical exercise.
  • Postnatal yoga can be started after three months following a C-section with proper medical guidance and orientation from a certified practitioner.
  • Yoga can help the body recover, regulate stress and blood flow, lose excess fat, improve posture, and tone muscles.
  • Postnatal yoga includes poses such as pranayama, agnisaar, snake pose, dog pose, mountain pose, tree pose, and surya namaskar.

Can You Exercise After Having A C-Section?

As a new mom undergoing C-section recovery, you would like to regain your old body and reclaim your way to your clothes once you have had your bundle of joy. You can start to exercise, but the right time to do yoga after the C-section or start exercise will depend on your recovery (1).

A C-section is a big operation, which means loss of blood, cutting in muscles, and stitching them back up. You will have to ensure that you let your incision heal, make mindful movements and at the same time, let your stitches dissolve before you start any postnatal exercises.

protip_icon Quick tip
Practice yoga nidraiA deep relaxation technique where the body is completely still, and the mind is in a meditative state. in the first few weeks after surgery. It can be easily done on the bed and helps improve mental health (8).

Yoga After C-Section Delivery

Women may start yoga two to three months after having had their baby. This is a general outline, and recovery timelines may vary, so before you engage in yoga or any other exercise, consult your doctor about your health and well-being. This can help you gauge your body’s ability to undertake physical stress, stretching, and muscle pull (2) (3)

  • Once your doctor gives you a go-ahead, you can start with yoga.
  • Yoga will help in core strengthening, recovering, and toning your muscles
  • It will help realign all the body ligaments and loose muscles
  • It will calm your inner mind, body, and soul and help you gain your nerves and deal with any kind of stress and nervousness
  • Before you start your yoga session, start with basic stretches and breath work to control breathing patterns.

Yoga Poses After C-Section

Since you have had a C-section, it is important to gauge your strength and healing before you begin exercising. Start with simple breathing exercises when you start and do them for 2-3 weeks. Try pranayamaiA powerful relaxation and stress-relieving yoga practice that involves controlled breathing to improve overall health and well-being. (3) and recite the “OM” mantra and Gayatri mantraiA sacred Hindu hymn that invokes the divine energy and wisdom of the sun recited for spiritual purification and self-realization. as you can when you meditate.

protip_icon Quick tip
Start with chest and shoulder stretches, such as opposite arm stretch. Lift your right hand above your head and bend at the elbow. Move your left arm around your back to touch your extended right fingers (8).

Once you know your own strength and feel recovered, try the yoga asanas listed below (4):

Caution: It is better if you learn the following asanas from a certified yoga practitioner and then continue doing them at the comfort of your home.

  • Agnisaar for your stomach, Kandharasana for your pelvic area, Bhujanga Asana to strengthen your abdomen muscles and tone them.
kandharasana yoga after cesarean section

Image: Shutterstock

  • For your full body, try doing the upward leg extension with Urdhva Prasarita Padasana which will help in improving your balance as well.
protip_icon Quick tip
You may try the legs up the wall posture for one to five minutes initially. It will help strengthen abdominal walls and gently stretch the back with wall support (8).
urdhva prasarita padasana yoga after cesarean section

Image: Shutterstock

  • To stretch your back and spine, and muscles of outer thighs and calves and improve their strength, do the dog pose or Adho Mukha Svanasana
adho mukha svanasana yoga after cesarean section

Image: Shutterstock

  • Tadasana or mountain pose is great for your whole body. You can try this even when you are around your body to improve your own body control, gain strength and tone your muscles and improve blood flow and posture.
tadasana yoga after cesarean section

Image: Shutterstock

  • You can also do the Bhujangasana or snake pose to strengthen your abdominal muscles, relieve back pain, and reduce belly fat.
bhujangasana yoga after cesarean section

Image: Shutterstock

  • If you are comfortable with the above asanas, you can also progress to tree pose or Vrksasana. It will tone your pelvic area and improve your body overall.
vrksasana yoga after cesarean section

Image: Shutterstock

  • Now that you have been comfortable with the normal asanas without much stress on the muscles and yet get desired results, you can try upper and more complex yoga poses like the Surya NamaskaraiA yoga practice that involves 12 postures and mantras to honor the sun and promote physical and mental well-being. .
surya namaskara yoga after cesarean section

Image: Shutterstock

Frequently Asked Questions

1. How long does a cesarean take to heal internally?

Generally, it takes around six weeks to recover from a C-section, but the scar tissue healing time may vary depending on the woman (5).

2. Which exercise is best after a C-section?

Deep breathing, kegeliExercises to strengthen pelvic floor muscles for both men & women. They can improve bladder control and sexual function. or pelvic floor exercises, walking, and bridge exercises are some of the best exercises to begin with after a C-section delivery (6) (7). However, before beginning any exercise routine, you should consult your doctor.

3. Can I do Surya Namaskar five months after my C-section?

No. It is generally advised to refrain from doing yoga asanas, including Surya Namaskar, for at least six months following a C-section delivery to ensure substantial childbirth recovery.

4. What precautions should be taken when practicing yoga after a C-section?

Refrain from practicing yoga before completing two months post-delivery. Before starting yoga, consult the doctor about the suitability of the activity and assess physical strength. Follow the doctor’s guidelines throughout while practicing yoga. Use simple asanas that involve gentle movements, have patience, and gradually increase the duration and intensity of the exercise. Avoid exercises that involve exerting too much pressure on the abdominal muscles. Stop immediately if you experience pain or discomfort.

5. How can yoga help with post-cesarean abdominal and pelvic floor healing?

Yoga can be beneficial for post-cesarean abdominal and pelvic floor healing. Practicing yoga can improve core strength, flexibility, and pelvic floor function, aiding in the healing process after a C-section. Yoga asanas strengthen the muscles of the womb, bowels, and bladder and may help with urinary incontinence (9).

6. Can yoga help with physical and emotional recovery after a C-section?

Yes, yoga can help with both physical and emotional recovery after a C-section. IIn addition to strengthening abdominal and pelvic muscles, yoga can improve postpartum mood, help in establishing mind-body connection, and reduce symptoms of postpartum depression and anxiety (10).

Before engaging in yoga after a cesarean section, check with your medical advisor about the exercises and poses suitable for you. Then, consult a yoga professional trained in post-surgery yoga and begin with light stretches. While yoga can benefit new mothers by promoting physical and mental wellness, it is safer to refrain from practicing poses on your own, at least for a few months after a C-section. Be aware of the movements while practicing, and note how your body feels with each pose. If you notice any discomforts, stop practicing that position and inform your doctor about the issue.

Infographic: Safe Yoga Poses To Try After A C-Section

Yoga can be helpful for people who have had a c-section by improving flexibility, strength, and overall well-being. But it’s important to speak with a healthcare provider or trained yoga instructor before beginning any new exercise routine, especially after childbirth. Once your doctor gives the go-ahead, you may try the yoga poses listed below.

yoga poses after c section (infographic)

Illustration: Momjunction Design Team

Illustration: Illustration: Yoga After A C-Section

yoga after cesarean section_illustration

Image: Stable Diffusion/MomJunction Design Team

Experience the joy of a safe and speedy recovery from your c-section with this 15-minute c-section recovery yoga class. Learn simple, effective poses to help you heal and feel your best.

References

MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.
  1. Safe return to exercise after pregnancy.
    https://www.pregnancybirthbaby.org.au/safe-return-to-exercise-after-pregnancy
  2. Kathryn Curtis, et al.; (2012); Systematic Review of Yoga for Pregnant Women: Current Status and Future Directions.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3424788/
  3. Getting in shape after your baby is born.
    https://www.wm.edu/as/programs/healthy_beginnings/files/healthy_beginnings_originals/getting_in_shape_after_your_baby_is_born_pamphlet.pdf
  4. 2,100 Asanas: The Complete Yoga Poses.
    https://ia801002.us.archive.org/25/items/2100AsanasTheCompleteYogaPosesDanielLacerda_201803/2100-Asanas_-The-Complete-Yoga-Poses-Daniel-Lacerda.pdf
  5. New mom finds supportive care for C-section delivery at Children’s Hospital.
    https://news.llu.edu/patient-care/new-mom-finds-supportive-care-for-c-section-delivery-children-s-hospital
  6. Getting in shape after your baby is born.
    https://www.wm.edu/as/programs/healthy_beginnings/files/healthy_beginnings_originals/getting_in_shape_after_your_baby_is_born_pamphlet.pdf
  7. Exercising After a C-Section: 5 Safe Workouts.
    https://www.sbdmedical.org/pregnancy-care/exercising-after-c-section.htm
  8. Modified Asanas After a C-Section.
    https://www.yoga-teacher-training.org/2021/11/15/modified-asanas-c-section/
  9. L Susan Wieland et al.; (2019); Yoga for treating urinary incontinence in women.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6394377/
  10. Rashmi Sharma;(2022); A Review on Therapeutic Intervention of Yoga and Ayurveda in Post-Partum Depression.
    https://www.scirp.org/journal/paperinformation?paperid=116066

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Dr. Karishma Bhatia
Dr. Karishma BhatiaMS
Dr. Karishma Bhatia did her MS in Obstetrics and Gynaecology from Maulana Azad Medical College (MAMC) and currently practices in Rohini, North Delhi. She also completed DNB, MNAMS and Fellowship training in Gynaecological Laparoscopy (Kiel, Germany) and Reproductive Medicine.

Read full bio of Dr. Karishma Bhatia
Anshuman Mohapatra
Anshuman MohapatraM.Tech (Biotechnology)
Anshuman Mohapatra is a biotechnology scientist with more than six years of research experience in analytical chemistry and biotechnology. He has submitted his PhD thesis at the Indian Institute of Technology Guwahati (IIT Guwahati) and served as a research fellow (JRF/SRF) during his PhD tenure.

Read full bio of Anshuman Mohapatra
Rebecca Malachi
Rebecca MalachiBSc
Rebecca is a pregnancy writer and editor with a passion for delivering research-based and engaging content in areas of fertility, pregnancy, birth, and post-pregnancy. She did her graduation in Biotechnology and Genetics from Loyola Academy, Osmania University and obtained a certification in ‘Nutrition and Lifestyle in Pregnancy’ from Ludwig Maximilian University of Munich (LMU).

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Aneesha Amonz
Aneesha AmonzMSc
Aneesha holds a Bachelor's degree in Biotechnology from USTM, Meghalaya and Master’s degree in Applied Microbiology from VIT, Vellore. With two years of experience, she has worked on different research projects in the field of Food Sciences.

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