A 3-month postpartum recovery programme to heal, rebuild strength, and feel energised and empowered in your new body.
Your Recovery Journey
Gentle breathwork, pelvic floor awakening, diastasis recti recovery, and deep restorative yoga. Your body has been through something profound — this month is about listening, not pushing.
Progressive core rebuilding, posture correction, back and shoulder relief (for nursing mothers), and strength-building yoga sequences. You begin to feel yourself again.
Full strength flows, hormonal rebalancing, energy restoration, and the emotional and spiritual return to yourself — as a woman, not just as a mother.
What This Programme Addresses
Pelvic floor recovery, diastasis recti healing, abdominal toning, postural correction, and relief from the back and shoulder tension that comes from feeding and carrying your newborn.
Targeted pranayama and yoga sequences that support the dramatic hormonal shifts after birth — stabilising mood, improving sleep quality, and addressing postpartum fatigue at its root.
Yoga Nidra, breathwork, and mindfulness practices that address postpartum anxiety, the emotional overwhelm of new motherhood, and the identity shift that no one prepares you for.
A progressive return to full-body strength — not through high-intensity workouts, but through intelligent, women-specific yoga therapy that respects your recovery timeline.
Who Is This For?
You can join this programme at any point in your postpartum journey — whether you are 6 weeks postpartum or 6 months. Whether you had a natural delivery or a C-section. Whether this is your first baby or your third.
You do not need any prior yoga experience. All you need is the willingness to show up for yourself.
Motherhood is the most demanding role you will ever take on. Your body has done something extraordinary. It deserves time, attention, and expert support — not a rush back to "normal."
Our sessions are live, online, and led by a certified postpartum yoga specialist. You can join from home, with your baby beside you if needed. There is no pressure, no performance — just consistent, caring support three days a week.
Ask Us Anything on WhatsApp"I joined at 8 weeks postpartum feeling completely broken. By month 3, I felt stronger than I had in years — physically and emotionally. This programme gave me myself back."— Kavya M., Bangalore
Three months. Twelve sessions per month. Three days a week. Built around your body, your timeline, and your recovery — with expert guidance every step of the way.
Please note: Consult with your healthcare provider before beginning any new exercise programme, especially postpartum. Our sessions are designed to be safe and progressive, but individual guidance from your doctor is recommended.
The first twelve weeks after birth are called the 4th trimester for a reason. Your body has just completed the most physically demanding event of a human lifetime. Oestrogen and progesterone drop dramatically in the 24 hours after delivery — the sharpest hormonal fall a woman's body ever experiences. Prolactin surges. Oxytocin fluctuates. The abdominal wall may be separated (diastasis recti). The pelvic floor has been under load for nine months and through the birth event itself. The nervous system is on high alert, fragmented by broken sleep and the demands of a newborn.
Generic yoga classes — even gentle ones — are not designed for this. Stri Wellness postpartum yoga is. Every session is specifically structured around the physiology of recovery by Nisha Ahya, IAYT certified yoga therapist and M.Sc in Yoga & Naturopathy, who has guided hundreds of new mothers through this transition.
Before any movement, we restore the diaphragm-pelvic floor relationship with 360° diaphragmatic breathing. This phase is safe for all births — vaginal, instrumental, and C-section — from day one. We also begin Yoga Nidra for emotional regulation and sleep restoration, and introduce gentle spinal mobilisation. No crunches. No planks. No leg raises.
Once medical clearance is given, we progress to pelvic floor rehabilitation, diastasis recti closure sequences, hip stabilisation, and gentle back strengthening. Ayurvedic self-care practices (abhyanga, warming foods) are integrated. Emotional processing and postnatal mood support through pranayama and reflection practices.
Full-body strength rebuilding with progressive yoga sequences. Hormonal rebalancing as oestrogen and progesterone begin to restabilise (especially important if breastfeeding). Core integration work, return to functional movement, and practices for sustained energy as a new mother.
Diastasis recti — the separation of the linea alba between the two rectus abdominus muscles — affects up to 66% of women in the third trimester and persists in 39% of women twelve months postpartum. Yet most new mothers are told to "just do crunches" — the one exercise that actively worsens it.
At Stri Wellness, diastasis recti assessment and rehabilitation is built into the postpartum programme from week one. We use a specific breathwork and loading protocol that progressively restores tension in the linea alba without creating further separation — the same clinical approach used by women's health physiotherapists, taught through the lens of yoga.
1 in 5 women experience postnatal depression or anxiety. Yoga is one of the best-evidenced non-pharmacological interventions — a 2019 Cochrane review found yoga and mindfulness significantly reduced postnatal depression scores in multiple randomised controlled trials.
All Stri Wellness postpartum sessions integrate Yoga Nidra, emotional regulation breathwork, and community support. Sessions are available live online — accessible to new mothers in the UK, Europe, USA, Australia, UAE, and globally. Your recovery matters wherever you are in the world.
Every woman who comes to Stri Wellness comes with a different body, a different story, and a different need. Our approach is never one-size-fits-all. Here is what the journey typically looks like:
We understand your health history, current symptoms, lifestyle, and goals before designing your programme. No guesswork.
Your asana, pranayama, and Ayurvedic protocols are tailored to your specific condition, constitution, and stage of life.
You are supported throughout — via WhatsApp, email, and live sessions — not left to practise alone with a recorded video.
"The most important thing Stri Wellness gave me was the understanding that my body was not broken — it was asking for something different. The yoga and Ayurveda together gave me the tools to listen and respond."
— Stri Wellness graduate
Stri Wellness programmes are available live online globally and in-person in India by arrangement. International students from the UK, Europe, USA, Australia, Canada, UAE, and Singapore are warmly welcomed. Write to support@striwellness.com to discuss your specific needs before enrolling.
Breathwork and pelvic floor awareness can begin within days of a C-section, even before the incision heals. Full movement practice typically resumes after 8–12 weeks with medical clearance. We have specific C-section scar healing protocols using Yoga Nidra, gentle myofascial release, and progressive loading.
Diastasis recti shows as a gap or ridge along the midline of the belly when you try to sit up. It may cause lower back pain, pelvic instability, or a "domed" abdomen with effort. We guide you through self-assessment in the first session and design your recovery protocol accordingly.
Yes. All Stri Wellness postpartum sessions are designed to be safe during breastfeeding. We avoid deep chest compression postures and incorporate Ayurvedic protocols that support milk supply and lactation hormones.
Yes — all sessions are available live online for new mothers in India, the UK, Europe, USA, Australia, UAE, and globally. Sessions are in English. Write to support@striwellness.com to discuss your specific recovery needs.