Why try yoga in the fourth trimester?

The fourth trimester is the 12-week period after giving birth, a time of enormous change, healing, and emotional adjustment. Your body is recovering from pregnancy and birth. Your hormones are shifting. You're bonding with your baby. And you’re likely navigating broken sleep, physical soreness, and a whirlwind of feelings.

Fourth trimester yoga focuses on healing, like pelvic floor recovery, core rebuilding, nervous system regulation and gentle stretching.

When to start postpartum yoga

Every postpartum journey is different, and so is every body’s timeline for recovery. While your heart may be ready to reconnect with your body, it’s important to move with patience and care, especially after the intensity of birth.

If you’ve had an uncomplicated vaginal birth, light yoga can usually begin around week five or six, once you’ve checked in with your healthcare provider. If you’ve had a cesarean delivery, you may need a little more time, usually eight weeks or more, before starting any movement beyond basic stretching.

Why yoga in the fourth trimester matters

✔ Supports gentle healing after birth
✔ Eases neck, back, and shoulder tension from feeding or holding baby
✔ Calms the nervous system and reduces anxiety or overwhelm
✔ Helps with posture and breath awareness
✔ Encourages emotional grounding and connection to self
✔ Offers space to feel, breathe, and gently return to your body