Pregnancy and the postpartum period mark two of the most profound transitions in a woman’s life—moments filled with joy, challenges, and transformation. Yoga, when practiced mindfully, can serve as a powerful tool to ease these changes, offering strength, balance, and healing. To explore this deeply nurturing connection, we turn to Shani Dayal, a celebrated International Yoga teacher, therapist,
pre & postnatal yoga teacher.
Shani, who has recently given birth to a baby girl, emphasizes safe and supportive yoga practices that cater to the unique needs of expecting and new mothers. From building resilience during pregnancy to aiding gentle postnatal recovery, her philosophy centers on listening to the body, honoring its rhythm, and cultivating inner calm.
In this conversation, yoga expert Shani Dayal shares her insights on how yoga can empower women to embrace their pregnancy and postnatal recovery journey with grace, strength, and self-awareness.
Can you take us back to your early postnatal days—what was recovery like for you, both physically and emotionally?
The first few days were hazy! Overwhelming emotions to have our precious little one with us, combined with sleeplessness, exhaustion, hormonal ups and downs, and physical weakness. But within 1-2 days, I started to feel physically better again. Emotionally, I was in a great space, with a lot of support around me.
What challenges did you face during your postnatal recovery, and how did yoga support you through them?
I have been practicing for more than a decade now, and I thank my practice every day for a smooth pregnancy journey and quick postnatal recovery. Taking care of a baby is physically exhausting and mentally draining, mostly because there is a significant change in one’s entire lifestyle, body, and surroundings, and also because one doesn’t get enough rest. But simple yoga practices, pranayama chanting are helping me to stay energetic and positive!
Many women struggle with rebuilding core and pelvic floor strength after childbirth. How did you approach this in your yoga practice?
As a yoga practitioner, I have a strong awareness of the core, pelvic floor, and its muscles. I used deep exhales to slowly start activating my core. In yoga, we have the practice of activating ‘bandha’, which is basically the practice of activating the rectal, vaginal, and pelvic floor muscles separately. I started doing them whenever I found time, even while feeding.
What yoga asanas or practices do you recommend as safe starting points for new mothers?
To start with, Simple joint movements of the neck, shoulder, feet, ankles, and hips can be done by everyone. These can be done even while sitting on the bed or while feeding. Simple breathing exercises like deep breathing engage deep core muscles and also bring relaxation.
How can breathwork and meditation aid in emotional healing during postnatal recovery?
Pranayama and meditation can be helpful not just to relax, but also to bring positivity, clarity of mind, and help with postpartum blues! I was able to sail through this phase without any mood swings. Just 5 minutes of mindfulness practices can go a long way!
Are there any practices that women should avoid immediately after delivery?
Traditionally, women rest and follow a certain diet/routine for the first 40 days. I feel this is important as pregnancy and delivery are a big event in a women’s life- both physically and mentally. So, even if one feels regaining energy, still avoiding rigorous workouts, intensive core exercises, heavy meals, and processed food in the early days will be helpful in the long run.
Postpartum recovery often involves battling fatigue and mood swings—how did your yoga routine support your mental well-being?
The entire life of women changes post delivery- Priorities, Daily routine, physical discomfort and bodily changes, responsibility to take care of a baby, hormonal changes, mood swings, and sometimes even baby blues and anxiety. For me, simple practices of pranayam, yoga Nidra, deep breathing, chanting, etc, have been a constant support system. Sometimes I take a step back and see that, even through this challenging time, I have a very relaxed and equanimous state of mind. No panic, no anxiety, no overthinking, no irritation. And it’s due to the practice of yoga. I’m able to enjoy every bit of this phase.
Has yoga also improved your bond with your baby? For example, through mom-and-baby yoga practices?
I practiced ‘Garbh Samvad’ or talking to the baby, throughout the pregnancy, which not only helped to create a special bond with my daughter even before she was born, but also helped me to fully accept my pregnancy and all the challenges that come along- like nausea, back pain, swelling, anxious thoughts, etc. And now, I chant every morning while feeding her or bathing her- so that she also receives the vibrations. I chant OM to put her to sleep. I try to practice asana or pranayama with her by my side, sometimes modify it to make it a play for her too! I can’t wait to practice yoga on a mat with her!
If you could share one mantra or piece of wisdom with new mothers embarking on postnatal recovery, what would it be?
According to Shani, “Babies are the purest beings- they are closest to divinity/ nature. They listen to their bodies’ natural wisdom, and don’t live according to your logic of when to eat/sleep/poop, etc. So, instead of stressing, overthinking, and trying to control everything, how about we allow them to BE, understand what they are trying to communicate, and go with the flow. All they need is your attention, a relaxed environment, patience, and your love.”
Looking back, what has been the most rewarding part of your postnatal recovery through yoga?
My practice has supported me at every stage of life. Right now, my practice may seem simple and basic, but it is supporting me to enjoy every moment of this phase, be fully present as a mother to my daughter, and to be able to create a healthy, peaceful environment for her to grow. Also, she teaches me how to be completely present in the right now, and enjoy every moment with complete heart and soul.
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