10-Minute Postpartum Yoga Flow for Grounding and Ease

Finding time for yourself as a new mom can feel nearly impossible. Between sleepless nights, feeding schedules, and the constant demands of motherhood, it’s easy to put your own recovery at the very bottom of the list.

But here’s the truth:

Even just 10 minutes of intentional movement can help you feel more grounded, supported, and connected again.

That’s why I created this short postpartum yoga sequence—perfect if you’ve been cleared by your doctor for exercise. It’s gentle, grounding, and designed to meet you exactly where you are. Whether you’re 6 weeks or 6 years postpartum, this flow can help you reconnect with your breath, your strength, and your sense of self.

Why Postpartum Yoga Matters

Postpartum yoga isn’t about “bouncing back.” It’s about supporting your healing body and giving yourself permission to slow down, breathe, and rebuild from the inside out.

Gentle yoga after birth can help with:

✨ Regulating your nervous system (goodbye constant stress mode)

✨ Rebuilding core and pelvic floor connection

✨ Relieving back and hip tension from feeding and carrying your baby

✨ Creating a moment of calm in the chaos of early motherhood

Even 10 minutes can shift how you feel—for your body and your mind.

The 10-Minute Postpartum Yoga Sequence

You don’t need any equipment—just a mat, a soft surface, and your presence.

1. Grounding Breathwork (2 minutes)

• Sit or lie comfortably.

• Inhale through your nose for 4 counts, expanding ribs and belly.

• Exhale through your mouth for 6–8 counts.

• Repeat for a few rounds, letting go of stress on each exhale.

  
  

2. Supported Squat at the Wall or with a Chair (2 minutes)

• Stand with your back against a wall or hold onto a chair.

• Lower into a supported squat, feet hip-width apart.

• Inhale to expand, exhale to gently engage core and pelvic floor.

• Hold for a few breaths, repeat 3 times.

  
  

3. Bridge Pose with Pillow or Block (2 minutes)

• Lie on your back, knees bent, pillow/block between thighs.

• Inhale, then exhale as you lift hips, squeeze thighs and glutes.

• Lower on inhale. Repeat 3 times, focusing on strength + control.

  
  

4. Gentle Supine Twist (1 minute each side)

• Hug knees to chest, then lower to one side while keeping shoulders grounded.

• Breathe into your lower back and hips.

• Switch sides.

  
  

5. Cat-Cow on All Fours (1 minute)

• Inhale, arch back slightly, chest open.

• Exhale, round spine, tuck chin and tailbone.

• Repeat 3–4 rounds.

  
  

6. Forward Fold with Gentle Twist (2 minutes)

• Stand tall, inhale arms overhead, exhale fold forward with soft knees.

• Place one elbow on thigh, open opposite arm into a twist. Switch sides.

• Release into a forward fold, gently sway side to side.

  
  

Closing

Stand tall, bring hands to heart.Repeat silently:“I am here. I am centered. I am grounded. I am at ease.”

A Gentle Reminder

Motherhood isn’t about rushing your recovery or “doing it all.” It’s about creating moments where you feel supported in your body and grounded in yourself.

This 10-minute postpartum yoga flow is a simple practice you can return to anytime—when the day feels overwhelming, when your body aches, or when you just need a reset.

Ready for More Support?

If you’d like guidance tailored to your unique postpartum journey, I’d love to support you through a free 1:1 call. Together, we’ll explore how to rebuild your strength, reconnect with your body, and create practices that actually fit into your busy life.

👉 Schedule your free call here