Back to Library

Postpartum Yoga for Rebuilding Core Strength and Self-Care

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.

Led by birth doula and fitness expert Rachel Nicks, this postpartum yoga practice is designed for new mothers who are ready to reconnect and strengthen their bodies. If you’ve been craving movement, grounding, or simply a moment to breathe and feel like yourself again after giving birth, this yoga flow offers a gentle place to begin. You will strengthen core stability, improve mobility and posture, and nurture both body and mind while honoring the physical and emotional transformation of motherhood. In this 22 minute session, Rachel invites you to include your baby, creating a meaningful practice that supports mother-child connection, self-care, and presence for you both.

Postpartum Yoga, Breathwork, and Embodied Movement

Postpartum yoga is a restorative movement practice rooted in traditional yoga principles like mindful breathing, and physical recovery techniques that support the body after birth. In this class, Rachel combines stretching, pelvic floor activation, core strengthening techniques, grounding breathwork, and baby-inclusive movement to help mothers safely reconnect and strengthen their bodies during the postpartum period. The class focuses on using intentional breathwork techniques for nervous system regulation, helping mothers release stress and feel more supported during the often overwhelming transition into motherhood.

Benefits of Postpartum Yoga and Mother-Baby Movement

After giving birth, it’s easy to place your own well-being at the bottom of the list. Consciously taking time for a short practice like this gentle movement session can become an important part of a daily self-care routine, helping you feel more like yourself again. This postpartum yoga practice invites you to slowly reconnect with your body through breath, stretching, and mindful movement that supports circulation, mobility, strength, and energy. Rather than focusing on “bouncing back,” this practice is about creating space to feel grounded, supported, and alive in your body again after the physical and emotional demands of pregnancy and childbirth. Moving your body can help improve mood, support recovery, and remind you that caring for yourself is not separate from caring for your baby.

Download the Video Transcript

About Rachel Nicks

Rachel is a physical strength trainer, doula, lactation counselor, actor, podcaster, and founder of the nonprofit Birth Queen, an organization that helps combat the Black maternal health crisis. Birth Queen is a resource that Black women and birthing women 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.

You can connect with Rachel on Instagram @birthqueenorg

No comments yet