yoga practices and meditations for postpartum

After Birth Flow

Reconnect with your body and rebuild strength with care and patience. This programme supports your recovery through yoga, breath, and gentle awareness — at your own pace, whenever you need it.

  • 30 hours

    Total learning time

  • 12 hours

    Total yoga classes duration

  • 2 Ebooks

    Free of charge

    • 40 minutes

      Total breathwork excersises

    • 60 minutes

      Total guided meditations
    What you will receive

    About this course

    I created this programme to support you through the postnatal period and help you understand how your body is recovering and reorganising after birth.
    Throughout the programme, you’ll explore practical, body-based tools to reconnect with your body — whether you’ve had a vaginal birth or a caesarean, and wherever you are in your postpartum journey.
    This is an invitation to rebuild strength, restore balance and move forward with more clarity, respect and care for your body.

    You will learn:

    • Reconnect with your body after birth
    • Restore strength in your pelvic floor and core
    • Regulate your energy levels through recovery
    • Support your nervous system during the postnatal period
    • Move safely after vaginal birth or caesarean
    • Prepare your body to gradually return to more demanding physical activity

    What's included?

    • Yoga classes
    • Guided meditation
    • Breathwork practices
    • Daily care tips for the postnatal period
    • A baby massage class
    • A baby yoga class
    • A special class on hypopressive techniques and pelvic floor recovery

    Course contents

    Frequently asked questions

    When can I start this programme after giving birth?

    You can begin as soon as you feel ready, even in the early postnatal period. The key is to start gently and choose practices that match your energy and recovery.

    Is this programme suitable after a caesarean birth?

    Yes. The practices are designed to support recovery after both vaginal birth and caesarean. You can adapt the intensity and pace according to how your body feels.

    Do I need previous yoga experience?

    No. The programme is accessible and progressive. You’ll find gentle practices to begin with and can move forward at your own pace.

    Can I practise if I still feel weak or tired?

    Yes. Many of the sessions are designed for moments of low energy, helping you reconnect with your body without pushing or overexerting.

    Will this help with pelvic floor recovery?

    Yes. The programme includes specific work to restore awareness, strength and release in the pelvic floor, as well as a dedicated class on hypopressive techniques.

    Does the programme include abdominal recovery?

    Yes. You’ll work progressively on reconnecting with your core in a safe way, supporting the natural recovery of the abdomen after birth.

    Can I practise with my baby?

    Yes. The programme includes a baby massage class and a baby yoga class, and many of the practices can be adapted to include your baby nearby.

    How often should I practise?

    There is no fixed schedule. You can practise according to your energy, availability and daily rhythm. Consistency matters more than intensity.

    Is this programme enough before returning to more intense exercise?

    Yes. The programme is designed to prepare your body gradually so you can return to more demanding physical activity with more awareness and support.

    Do I have lifetime access?

    Yes. Once you purchase the programme, you can access it at any time and return to it whenever you need.

    Sol Alonso

    • Perinatal Educator
    • Yoga Teacher
    • Birth Doula
    • Lactation Consultant

    Meet Your Teacher

    As a perinatal educator, my mission is to provide you with multiple tools to enrich your maternity experience. Over the past 15 years, I've had the privilege of supporting families in various settings: private consultations, group workshops, and hospitals. In my courses, both virtual and in-person, I create a warm and sincere environment so you feel supported and informed. At The Mamifera Lab, you will find reliable and updated information to guide you at every step. Thank you for being here!

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