I went to my first studio yoga class yesterday at eight weeks postpartum. It was a very interesting, emotional, but ultimately, an empowering experience. I wore what I used to wear—leggings and a sports bra—but the body that once wore that attire was not the same. The yoga studio is lined with mirrors, which is often something I quite enjoy as it’s helpful with alignment and body awareness—but with a postpartum body that’s still on the mend, it was a lot to stare, and continue to stare, at a body I truly didn’t recognize. The same clothes fit but my stomach was soft, pouchy, and expanded. I couldn’t help but to gaze at the extra skin, cellulite, and fluff that swathed my mid-section. If I leaned in a certain way, it was exaggerated. I wanted to suck it in and for it to just go away.

I have been including more movement consistently for a few weeks now—easing back into an active lifestyle, slowly and consciously. Per Ayurveda and my midwife’s recommendations, I did almost no activity for the first two weeks postpartum. In those early days, I cuddled my baby, rested, bathed, ate, rested and cuddled my baby some more. I barely did any house chores or cooking—I left that to my sweet partner and friends and family who were kind enough to help out. For any new or soon-to-be mom, I would strongly, strongly support NOT engaging in any type of physical activity in the first couple weeks postpartum as it’s critical that you let your body rest and heal. I even avoided stairs as much as I could in the first few days and even weeks. If I needed fresh air, we would go cuddle outside, but we didn’t bring back our daily walks until after the second week.

The Ayurvedic Perspective and the “Sacred Window”

From the Ayurvedic perspective, it’s encouraged that the new mom and baby rest for the first 40 days. After the first few weeks, mom is encouraged to move about a bit more and engage is gentle tasks, but for the most part, this period is considered the “sacred window” in which rest and bonding with the new babe is essential to not only recovering, but also balancing the doshas (specially vata) that are particularly vulnerable to be pushed off balance following pregnancy, birth, and now the biggest transition of all—adapting to a life with a new child to care for..

While I initially thought I would follow more closely to the 40-day guidelines, I was ready to move my body a bit more at around two weeks. Listen to your body. If you had a traumatic birth or a cesarean, you may be called to rest and refrain from additional movement until closer to four to six weeks postpartum. This is not the time to push yourself or force yourself. Gauge it by how much you’re still bleeding (if you are still bleeding quite a bit at two or more weeks, the wound in your uterus is still vulnerable and needs more time to heal), your energy levels (if you’re still so exhausted and behind on sleep, then rest, rest, rest), and any other healing that your body is needing to prioritize (stitches, post-birth body aches and mis-alignments, etc). Easing back into movement is key for keeping vata in check in the postpartum period, and to enhance energy verses deplete yourself even more.

We brought movement back in gently, starting with slow and steady walks around the neighborhood—maybe 15-20 minutes. I was also amped to do a little more cleaning, organizing, and cooking around the house as that has always been very therapeutic and grounding to me. After another week or two, I began including gentle yoga and pelvic floor exercises to help realign my body after nine months of pregnancy and a long, tedious labor. Yoga felt so good. I simply followed postnatal yoga recommendations and didn’t over-exert myself in any way. I slowly felt my strength improve and body feel a bit lighter and more balanced.

But that’s my journey. Yours can look anyway that feels good to you and supports your health, recovering body, and goals. I have always been a considerably active individual, and working out and moving has always been a regular practice of mine. Yes, I value physical fitness and a lean, strong body, but mentally a way for me to get out of my head, to feel more centered and grounded, and be more content overall.

Even if you’re someone that hasn’t ever really enjoyed or prioritized physical activity (whatever that looks like to you), there are many reasons to consider adding in some form of movement in the postpartum period—beginning at two weeks at the very, very earliest with very gentle movement, and latest starting around six weeks when the body is usually cleared for most things. Postpartum can be an absolute roller coaster and many women experience some form of baby blues. We are also potentially repairing a relation with our body—which has been a big part of my journey—so working out and moving may play an important role in feeling more mentally/emotionally balanced, more energized, and more confident ands secure in your body.

Some noteworthy benefits of postpartum physical activity:

• Strengthens Abdominal Muscles: Pregnancy stretches the abdominal muscles, often causing diastasis recti (abdominal separation). Postpartum exercise, particularly core strengthening and pelvic floor exercises, helps restore core stability and supports overall recovery​ (The Postpartum Shift )
• Boosts Energy: Exercise can counter postpartum fatigue by improving energy levels through enhanced cardiovascular function and better circulation. Even light activities like walking increase oxygen flow, promoting alertness and reducing sluggishness (Freeletics)
• Supports Mental Health and Prevents Postpartum Depression: Regular physical activity has been shown to lower stress and anxiety and can play a role in preventing or alleviating symptoms of postpartum depression. Exercise stimulates the release of endorphins, promoting emotional well-being and resilience during the postpartum period (Freeletics)
• Promoting Better Sleep: Exercise can improve sleep quality, which is crucial for new mothers coping with disrupted sleep schedules. Better sleep supports both mental and physical recovery from childbirth (The Postpartum Shift)
• Weight Management: Engaging in moderate physical activity can help with gradual weight loss and restore pre-pregnancy fitness without compromising health, particularly when combined with mindful eating habits​ (The Postpartum Shift)
• Improves Cardiovascular Fitness and Metabolic Health: Exercise postpartum can improve heart health, blood lipid profiles, and insulin sensitivity, which reduces the risk of metabolic issues, such as gestational diabetes recurrence​ (Freeletics)
• Enhances Maternal-Infant Bonding: Physical activities, such as mother-baby yoga or walks with the baby, promote bonding and can encourage social interaction for the mother, which is essential for emotional well-being​ (The Postpartum Shift)
• Reducing Stress and Enhancing Mood: Regular movement helps alleviate stress by reducing cortisol levels and promoting relaxation. It also helps mothers cope better with the demands of new parenthood (The Postpartum Shift)

What are some exercises I can bring in early on in my postpartum journey?

As I already mentioned, I would strongly recommend avoiding any activity in the first couple weeks postpartum. When bleeding (beyond spotting) and most bodily discomfort has nearly resolved, consider implementing some of these suggestions below:

• Diaphragmatic Breathing (Belly Breathing): Helps reconnect the core and pelvic floor muscles, while improving oxygen flow and gently activating the core.
  • To do: Lie on your back or sit comfortably, placing a hand on the belly. Inhale deeply, allowing the belly to expand, and exhale slowly, pulling the belly toward the spine.
• Pelvic Floor Exercises (Kegels): Restores pelvic floor strength and reduces the risk of incontinence.
  • To do: Squeeze and lift the pelvic muscles as if trying to stop urine mid-flow. Hold for 3-5 seconds, then release. Repeat 10-20 times, a few times a day.
• Pelvic Tilts: Relieves lower back pain and initiates core re-engagement.
  • To do: Lie on your back with knees bent and feet flat. Exhale and gently tuck the pelvis under, flattening the back against the floor.
• Walking with Intent: Boosts circulation, mood, and energy without strain.
  • To do: Start with short walks (5-10 minutes) daily, gradually increasing the duration and pace as energy permits.
• Heel Slides: Strengthens the lower core and stabilizes hip muscles.
  • To do: Lie on your back with knees bent. Slowly extend one leg while keeping the core engaged, then return to the starting position.

Once you have gauged how you’re feeling with these gentle movements, consider bringing in a bit more active movements at the four to six week mark:

• Postnatal yoga or Pilates: These classes focus on rebuilding core strength, flexibility, and stability in a mindful way. Look for classes designed specifically for postpartum recovery.
• Focused core and hip strengthening exercises: Consider adding in some of these movements to support stability in the core, back, hips, and pelvis. Start with 1-2 sets of 10-12 reps per exercise, focusing on form and breathwork. Gradually increase reps or resistance as strength improves
  • Bird-dogs: Begin on hands and knees. Extend one arm and the opposite leg while keeping the core engaged, then return to starting position.
  • Bridge Pose: Lie on your back, knees bent. Lift the hips off the floor, engaging the glutes and core, then lower slowly.
  • Modified Side Planks: Start on your side with knees bent. Lift the hips slightly off the floor, supporting your body with the forearm and knees.
  • Dead Bug: Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees. Slowly lower one arm and the opposite leg toward the ground, keeping your core engaged. Return to the starting position and alternate sides.
  • Quadruped Pelvic Tilts: On all fours, tuck the pelvis and round the spine (like a cat-cow movement). Hold briefly, then return to neutral.
  • Superman Holds: Lie face-down, arms extended in front. Lift both arms and legs off the floor, engaging the back muscles. Hold for 3-5 seconds and release.
• Light strength training with body weights, resistance bands, or light weights: Whether under the guidance of a personal trainer/fitness instructor, or following video instruction, doing dome gentle strength training will enhance muscle tone, joint stability, metabolism, and, if done properly, support re-alignment.
• Light cardio in the form of brisk stroller walks, light jogging, swimming, and moderately intense aerobic-based workout routines or programs: Builds cardiovascular fitness, enhances moods, and improves energy while possibly bonding with the baby outdoors.

When can I start bringing in more rigorous postpartum exercise—or go back to my pre-pregnancy workout routine?

First off, I must remind you that you should absolutely listen to your body no matter what you read from me or any other expect. If you’re still in the trenches of recovery two to three months postpartum and going for a run or lifting weights feels counterintuitive to your body, hold off on anything remotely strenuous and focus on getting in some nature walks and restorative yoga—as at least some movement will boost your moods and support your recovering body.

But if you’re feeling good, two to three months is a reasonable window to start including more physically demanding movements:

• Power of vinyasa yoga (like I mentioned initially, I went back to my first heated vinyasa yoga class at the two-month mark—mainly because it felt like my body craved it—but I had built up to that by doing gentle vinyasa yoga for the 2-4 weeks prior)
• HIIT training and moderate/heavy weight training
• Higher endurance cardio (swimming, rowing, fitness classes)

From an Ayurvedic perspective, vata remains high during the postpartum period, especially if there has been unexpected stressors, big life changes (like a move or going back to work), or tougher and longer physical recovery than expected. Ayurveda, traditionally, wouldn’t even be supportive of any movement early on and encourages refraining from any strenuous activity for 3-6 months. But I provide the modern ayurvedic perceptive, and I know for myself, getting back to my familiar movements and routines allowed me to feel more like myself in a time where your identity completely shifts. So with that, if you’re going to rev up your workout style, avoid excessive vata-vitiating activities like long runs, bike rides, and exercising in windy and cold environments), and stick with movements that feel more grounding and stabilizing (yoga and moderate strength training). And if you do include exercise (of any form, but especially more vata-disturbing movements), bring in the balance in other ways and ensure you’re still getting plenty of rest, you’re eating warm, nourishing foods and hydrating properly, are including some grounding and nurturing self-care (like abhyanga), and are constantly checking in with your body and mind and being honest with how you’re feeling during any and all your activities and routines.

Tips for Success in All Postpartum Phases:

1. Focus on Alignment: Pay attention to posture during all movements to avoid compensations that can cause pain.
2. Incorporate Baby into Workouts: Try gentle movements like baby-and-mom yoga or resistance exercises using the baby’s weight.
3. Listen to Your Body: Fatigue or discomfort is a sign to slow down. Aim for progress, not perfection.
4. Consult a Pelvic Floor Specialist: If you experience any pelvic floor issues, seek guidance from a physical therapist specializing in postpartum recovery.

Will working out affect my milk supply?

I remember pretty soon after I began including more exercise in my postpartum lifestyle, a good (very naturally-minded) friend of mine told me that she learned that exercising (and especially inducing a sweat) postpartum will decrease breastmilk supply. At first this made sense since the body requires so much from you to produce the liquid gold that is our milk—but after confirming with my midwife and with further research and investigation, I did find competing arguments:

“A series of important studies looking at this phenomenon where conducted here, at UC Davis. In the first of the studies, the researchers followed small groups of women who were either sedentary or extremely active (marathoners, masters swimmers, triathletes) and they found no difference in the women’s milk supply or in their infants’ growth. In fact, they found that the athletes tended to have higher milk volumes and greater energy content in their milk. In a follow-up study, the researchers took a group of sedentary women and increased their activity by putting them on a supervised exercise program (some of these women were also put on low-calorie diets). Once again, they found that there was no effect of the exercise on the mothers’ milk supply or their infants’ growth. Other studies have indicated that exercise did not interfere with lactation among women who were overweight when they began exercising.”

Obviously, do what you’re comfortable with. Every experience is different. I was able to successfully keep up my milk supply even when I was starting to get my sweat back on. Drink plenty of water and hydrating fluids, don’t cut calories and make losing weight your number one goal, and if you’re feeling depleted one day, rest. It’s all very intuitive and simple when you think about it. I did learn, however, that baby may not enjoy the taste of your salty breasts (from sweating), so aim to fit in feedings right before working out and rinse off before the next feeding. Other than that, you’re free to move!

The Takeaways:

• There are many benefits of including physical activity in the postpartum period
• Avoid all movement for the first two-weeks (minimum) of your postpartum journey—likely longer if you experienced a cesarean birth
• Include gentle and grounding movements to start, avoiding more strenuous activity until you feel more rested and stronger around 4-6 weeks
• Always listen to your body, and make sure you’re continuing to do things to nurture and support vata in the postpartum days
• Exercise should not have any effect on breastfeeding, but drink extra fluids and eat nourishing foods

References:

Lovelady CA, Lonnerdal B, Dewey KG. Lactation performance of exercising women.Am J Clin Nutr. 1990 Jul;52(1):103-9.

Lovelady CA, Garner KE, Moreno KL, Williams JP. The effect of weight loss in overweight, lactating women on the growth of their infants. N Engl J Med. 2000 Feb 17;342(7):449-53.

Lovelady CA, Nommsen-Rivers LA, McCrory MA, Dewey KG. Effects of exercise on plasma lipids and metabolism of lactating women. Med Sci Sports Exerc. 1995 Jan;27(1):22-8.