Learn Foam Rolling To Release Your Body’s Stress & Tension
Rebuild Strength After Birth with Gentle Postpartum Yoga
Disclaimer: If you are recovering from an injury, pregnant, postnatal, nursing or elderly, or have recurring or chronic pain, or any circumstance, consult your doctor for approval concerning your voluntary participation. Instructions provided on the Gaia Goddess Lifestyle platform and elsewhere are in no way intended as a substitute for medical advice. Participation is done at your own risk.
The postpartum journey can bring physical changes, exhaustion, and pressure to “bounce back,” making it difficult to know how to move your body safely after birth. In this gentle postpartum yoga practice, Rachel Nicks, doula and founder of Birth Queen, guides new mothers through mindful movement, breathwork, and pelvic floor activation designed to support nervous system regulation, restore strength, and foster spiritual embodiment through intentional movement and self-awareness. Along the way, Rachel reminds you to give yourself grace, trust your body, and remember that only you know what’s best for you and your baby.
Mindful Movement for the Postpartum Body
Postpartum yoga is a movement practice specifically adapted for the body after pregnancy and birth. It incorporates breath awareness, gentle stretching, mobility work, pelvic floor activation, core engagement, and accessible yoga postures that can be modified to meet your body’s changing needs.
What You’ll Learn
- How to safely reconnect with your pelvic floor and transverse abdominals.
- Breathwork techniques to support mindful movement and body awareness.
- Gentle stretches to release tension in the neck, shoulders, chest, hips, and back.
- Foundational yoga postures that gradually rebuild strength, balance, and mobility.
- Safe movement considerations during postpartum recovery, including diastasis recti and pelvic floor healing.
Support Your Postpartum Recovery
Recovering from childbirth takes time, patience, and self-compassion. This gentle postpartum yoga practice helps you rebuild strength gradually while supporting nervous system regulation, improving mobility, and creating space for both physical recovery and emotional wellbeing.
Benefits Include:
- Supports postpartum recovery through mindful movement.
- Encourages nervous system regulation through breath-centered yoga.
- Promotes healthy pelvic floor and core engagement.
- Helps restore mobility in the neck, shoulders, hips, chest, and spine.
- Encourages gentle strengthening without high-impact movement.
- Improves balance, stability, and body awareness.
- Creates space for relaxation, self-compassion, and mindful recovery.
About Rachel
Rachel is a trainer, doula, lactation counselor, actor, podcaster, and founder of the nonprofit Birth Queen, an organization to help combat the Black maternal health crisis. Birth Queen is a resource that Black women and birthing people can trust. They can be confident knowing that there is someone advocating for them and breathing exciting new life into the birth world with funding, education, and support. Rachel, born in Oakland, CA, is a mother of two sons and resides in NYC. Rachel believes that pregnancy is an opportunity to slow down, receive, and reconnect with yourself. Through postpartum yoga, mindful movement, and breathwork, she empowers new mothers to rebuild strength with confidence while honoring their body’s natural healing process. Her compassionate approach encourages women to trust their intuition, support nervous system regulation, and embrace postpartum recovery with grace, patience, and spiritual embodiment.
You can connect with Rachel on Instagram @birthqueenorg.
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