At Yogababy, we honour the fourth trimester as a sacred transition — a time of deep physical recovery, emotional recalibration, and bonding with your newborn. Your body has carried and birthed your baby with incredible strength. Now it needs softness, care, and simple practices that help you feel supported from the inside out.

Here are some of the tools we teach in our Mums and Bubs Yoga classes to ease tension, restore energy, and help you reconnect with your body gently and safely.

Breathing for Emotional Regulation & Pelvic Floor Recovery

Your breath is one of your most powerful postnatal tools.
In our Mums and Bubs Yoga classes, we focus on slow, nourishing breathing that:

Calms the nervous system
Supports pelvic floor healing
Relieves emotional overload
Helps you settle into your new rhythm with your baby

Try a simple long-exhale breath: inhale softly through the nose, then exhale longer than your inhale. Let the jaw soften, shoulders relax, and belly release.

Massage to Soothe the “New Mum Back”

Feeding your baby, carrying them, settling them — it all puts new patterns of strain into your body. Gentle massage is a beautiful way to ease these aches and support your recovery.

Knuckle Massage for Back, Shoulders & Sacrum

This is one of the favourite techniques we demonstrate at Yogababy because it’s simple, effective, and can be done at home in just a few minutes.

How it works:
Sit comfortably on a chair or birth ball and lean slightly forward onto pillows. Your partner or support person makes soft fists and uses the flat parts of their knuckles to apply gentle pressure:

along either side of your spine
between your shoulder blades
across your lower back and sacrum

They can glide, circle, or simply hold steady pressure — you guide them with what feels good.

This technique helps release:

feeding-related shoulder tension
lower back tightness
pelvic and sacral discomfort
emotional holding in the upper body

A few minutes can make a big difference to how you feel.

Postnatal Yoga Poses to Rebuild Connection Gently

At Yogababy, our postnatal yoga practice is all about supporting your healing — not pushing your body. We focus on slow, mindful movements that restore stability, mobility, and confidence.

Cat–Cow (Marjaryasana–Bitilasana)

Lovely for loosening the spine, easing feeding tension, and reconnecting breath with movement.

Supported Child’s Pose (Balasana)

With bolsters or pillows, this becomes a deeply restful shape that releases the back and offers emotional grounding.

Pelvic Tilts

These gentle movements rebuild awareness of the core and pelvic floor without strain — a must in early postnatal recovery.

Reclined Butterfly Pose (Supta Baddha Konasana)

A heart-opening, hip-softening pose that feels especially nurturing in the fourth trimester. Great for chest tightness from feeding and cuddling your baby.

Shoulder Rolls & Neck Release

Quick, essential and perfect for counteracting the “new mum hunch.”

Legs Up the Wall (Viparita Karani)

A Yogababy favourite. Wonderful for swelling, circulation, and deep rest — even if you only have two minutes.

Gentle Movement to Support Healing

We encourage small, mindful movements throughout your day:

hip circles while holding your baby
soft jaw and pelvic floor release
slow walking
mindful transitions from sitting to standing

These little things add up and help your body feel supported as it heals.

Honouring Your Fourth Trimester in our Mums and Bubs Yoga

At Yogababy, we believe postnatal recovery is not about “bouncing back.”
It’s about coming home to your body, your breath, and your new identity as a mother. With simple tools — thoughtful breathing, soothing massage, and restorative yoga — you can meet this time with more ease, calm, and connection.

Breath, Movement & Touch for the Fourth Trimester