20 Min Postpartum Power Yoga: Reconnect with Your Body

Revitalize your postpartum body with Lauren's 28-day postpartum yoga program ' Mom on the Go'.

What You’ll Experience in This Session: In this 20 min postpartum power yoga session, you’ll reconnect with your body, breath, and energy. We’ll begin by reclining on the mat, allowing deep, soothing breaths to bring a sense of grounding and calm. In this 20 min postpartum power yoga you’ll move through a series of nurturing postures, including supported bridge poses, gentle cat-cows, and flowing spinal stretches. These 20 min postnatal yoga movements are designed to promote the six essential directions of spinal movement, forward, backward, side-to-side, and twisting providing a comprehensive flow that strengthens the core and supports overall wellness. With each pose and breath in this 20 min postnatal yoga, you’re invited to embrace the idea of coming home to yourself, cultivating strength, and releasing tension.

Who This is For: This 20 min postpartum power yoga session is perfect for new moms in the postpartum phase, whether you’re just a few weeks in or months along your recovery journey. This 20 min postnatal yoga is also great for anyone seeking gentle, restorative movement that supports the spine, core, and overall body balance.

Time: 20 minutes

Level: Beginner to intermediate (postpartum-friendly)

Props: Two yoga blocks (optional) for additional support and modifications.

𝐂𝐡𝐚𝐩𝐭𝐞𝐫𝐬:
00:01 Start of the practice, reclining onto backs, hands on belly.
00:56 Floating bridge pose, lifting hips and arms overhead.
01:41 Rocking forward to cross-legged seat, making big circles with the torso.
02:22 Moving into cat-cow poses on hands and knees.
03:05 Lifting right leg and left arm in a tabletop position.
03:44 Transitioning to plank pose, then lowering down for baby cobras.
04:23 Coming into a downward-facing dog.
05:03 Folding forward at the top of the mat.
05:41 Rising to stand, cactus arms, and forward fold.
06:30 Chair pose flow, with arms sweeping back and forth.
07:17 Stepping back to plank pose.
08:02 Flowing through low lunge variations.
08:39 Moving into Warrior I pose.
09:19 Transitioning to Warrior II pose.
10:05 Finding Triangle pose or Half Moon pose.

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ABOUT LAUREN
Lauren Eckstrom is a Holistic Yoga Flow E-RYT Yoga Alliance-certified yoga teacher and certified mindfulness meditation instructor. Lauren teaches online via InnerDimensionTV.com, a yoga and mindfulness platform she co-founded with her husband Travis Eliot, and in person through workshops and retreats all around the world. She guides some of the world’s most well- known musicians, filmmakers, executives and Fortune 500 companies in both yoga and meditation.

[LaurenEckstrom]

Revitalize your postpartum body with Lauren's 28-day postpartum yoga program ' Mom on the Go'.

[karriedavis]

Well...I am over 10 YEARS postpartum with my youngest baby and nearly 20 YEARS since my first was born, plus 2 more within that 10 year span. Being the mother of 2 boys and 2 girls has been the greatest adventure ever! Thank you for this quick flow. It was inspiring and soothing. I’ve been practicing yoga every single day for well over a year and really enjoy your channel. My yoga journey began about 5 years ago but I find your cues on point and perfectly timed for me. It was very enjoyable especially on this beautiful Mother’s Day! 🥰Namaste and best wishes to you and your sweet little family! 💞

[MonikaGrimaldi]

Hi Lauren, I am so thankful to you for having created this program! Can we buy it "for life" as we could do for "Initiating the mother" ? I will need it to stay with me a bit longer throughout my life :)

[tupktupk]

Great yoga flow for spine mobility and loosening tightness in the body. However, I found this video to be too rushed to enjoy any yoga pose. So, I played it at 0.75 playback speed. Enjoyed it. Thanks for this great practice.

[awade]

Lauren you’re brilliant! I followed your “initiating the mother” prenatal yoga program during my recent pregnancy all the way until the day before labour and it was brilliant and helped me so much. Now I’m 12 weeks postpartum this is perfect! Look forward to this on IDM

[rachnachandra]

I am getting back to the inner dimension app after a gap of 1.5 months and found this practice like a warm up session to get back to yoga. Plan to continue with these series till I am back where I left on the app. Your voice and practice, both were healing.Thanks Lauren and Travis.

[GloriaFArias-pgox]

What a beautiful practise! I really enjoyed it, does not matter is postnatal...! Thank you! ✨✨✨