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  • Randa

How to heal and strengthen your pelvic floor after birth


Pregnancy and birth is a beautiful journey that leaves a lasting impact on a woman's body, particularly the pelvic floor. As a postpartum yoga teacher and doula, I understand the importance of nurturing and rebuilding the strength of this area after giving birth. In this guide, I'll share valuable insights and gentle yoga practices to help you heal and strengthen your pelvic floor.


In the early stages of postpartum recovery, it's crucial to listen your body's needs and start with gentle movements. Incorporating gentle yoga poses, such as Cat-Cow, Bridge pose, and Squatting pose, can help promote blood circulation, release tension, and gently engage the pelvic floor muscles. Listen to your body and progress at your own pace.


Conscious breathing techniques play a significant role in pelvic floor healing. Practice belly breathing, to encourage relaxation and gentle engagement of the pelvic floor. As you inhale, allow your belly to expand, and as you exhale, feel a gentle lift in your pelvic floor muscles. This mindful connection supports the recovery process.

Pelvic floor exercises, often referred to as Kegels, are very important for postpartum healing. Begin by identifying the muscles of your pelvic floor. Imagine gently lifting and squeezing these muscles, as if you were stopping the flow of urine midstream. Gradually build your strength by holding these contractions for a few seconds and then releasing. Incorporate these exercises into your daily routine, gradually increasing the duration and intensity over time.


Every postpartum journey is unique, and seeking guidance from a qualified yoga teacher or pelvic floor specialist can provide invaluable support. They can offer personalised modifications, guidance on proper alignment, and additional exercises tailored to your specific needs. A knowledgeable professional can help you navigate any challenges and ensure that your pelvic floor healing journey is safe and effective.


As a postpartum yoga teacher, I encourage you to approach this process with

self-compassion, patience, and dedication. By incorporating gentle movement, mindful breathwork, targeted exercises, and restorative practices, you can gradually rebuild the strength and resilience of your pelvic floor. Don't hesitate to get in touch for support throughout this transformative phase.



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