18 min
Gentle Yoga Flow for Back Recovery
Relieve new-mom back tension with three simple yoga poses designed for postpartum bodies, baby-carrying and feeding positions. Short enough to do while baby naps or in small fragments throughout the day.
Postpartum yoga and recovery
Reconnect with your body after birth, gently and without pressure to bounce back.
A calm postpartum recovery program for pelvic floor awareness, deep core support, breath, posture and nervous-system steadiness. Made for tired bodies, full hearts and real motherhood.
Trusted by 50+ postpartum moms rebuilding strength, breath and body trust after birth.
Deep corenot just ab training
15-20 minutesper session
With your babyanytime at home
You are not the only one
Feeling disconnected from your body does not mean you are doing motherhood wrong.
"I want to move again, but I am afraid to do too much."
"My core and pelvic floor feel unfamiliar."
"I am tired, touched out and still expected to function."
"I want recovery to feel kind, not like another task."
Postpartum healing is not linear. This is not about getting your old body back. It is about learning steady, practical tools that help you breathe, reconnect, rebuild trust and return to movement with care.
What changes
Gentle support for the body that carried, birthed and is still caring.
Less postpartum tension
Ease common tightness in your neck, shoulders, hips and back from feeding, carrying and interrupted rest.
Breath that supports healing
Use simple breathwork to calm your nervous system and reconnect your diaphragm, pelvic floor and deep core.
More body trust
Learn what safe postpartum movement can feel like when it is slow, clear and not performance-based.
A steadier nervous system
Use movement, rest and breath to help your body shift from survival mode into moments of safety.
Pelvic floor awareness
Reconnect with activation and release so your pelvic floor can respond with more ease and coordination.
Strength without rushing
Rebuild deep core support, posture and whole-body strength through gentle progressions.
Student experiences
For women who wanted calm, not another thing to prove.
About Diana
Science-informed support, without pressure to bounce back.
Diana is a certified prenatal and postpartum yoga teacher who guides women through pregnancy, birth and early motherhood with calm, practical movement and breathwork.
Her approach is grounded and reassuring: clear options, simple explanations and space to listen to your body. You will not be pushed into intensity. You will be supported into steadiness.
Why postpartum yoga?
Postpartum movement can help you feel at home in your body again.
Postpartum yoga is not about fitness pressure. Used gently, it can support breathing mechanics, pelvic floor coordination, deep core awareness, posture, mobility and stress regulation.
Recovery often begins with simple things: learning to breathe fully again, releasing unnecessary tension, reconnecting with your center and rebuilding strength in small, kind steps.
This is postpartum recovery for real life: short, adaptable and built around the body and energy you have today.
Postpartum recovery course
A clear, gentle path back into your body, even when your days feel full.
You do not need long workouts, a quiet house or a body that already feels strong. This path starts with tiny Mommy & Me practices and gradually guides you into deeper breath, core and pelvic-floor work.
Designed so you can begin with tiny practices in the early postnatal weeks.
You bring your baby into the practice early.
Watch, pause, and return whenever your new rhythm with your baby allows.
25+ moms are gently finding their way back into their bodies.
8 short videos
120 min recovery practice
12 months access
Course outline
We'll cover everything you need to know for your postpartum recovery journey.
I will guide you from the first careful steps after birth toward a postpartum body that feels more steady, connected and yours again.
1. Start gently
The 3-part Mommy & Me starter series stays included.
6 min
Yogic Breath Connection 4-4-8 Method
Discover a calming 4-4-8 breath practice for overwhelming moments, designed to help you regulate your nervous system so your baby can settle with you.
9 min
Quick Baby Bond Booster
Transform practice time into bonding time with three playful yoga-inspired movements that feel gentle for your body and engaging for your baby.
2. Continue with guided recovery
4 guided recovery videos are included.
13 min
Breath, Diaphragm & Awareness
Reconnect your diaphragm with the pelvic floor and deep abdominal muscles through gentle, science-aligned breathing. Use breath as a practical tool for feeding, resting, rocking and nervous-system calm.
35 min
Diastasis Awareness & Core Integration
Understand diastasis recti without fear and learn a gentle self-test for awareness. The practice integrates breath, transverse abdominis, pelvic floor and spinal support through safe, progressive loading.
7 minSelf Test Diastasis Recti
28 minCore Integration Practice
35 min
Pelvic Floor Practice
Reawaken the pelvic floor through breath-linked activation and relaxation. Balance, mobility and whole-body movement build responsiveness without strain, supporting leakage, heaviness and stability.
37 min
Energy Reboot
Translate inner awareness into a breath-based flow for spine, shoulders and whole-body vitality. Finish replenished, clearer and grounded rather than worked out or depleted.
Questions
Start where you are.
A common starting point is around 6 weeks postpartum, or 8+ weeks after a cesarean, once your doctor, midwife or pelvic health specialist has cleared you. Start gently and follow your own medical guidance.
Postpartum recovery does not have to feel overwhelming.
Follow one clear path: tiny first steps, then deeper recovery practices when your body feels ready.