10-Minute Yoga Exercises For New Moms To Ease Back Pain, According To Expert

New mothers suffer from multiple postpartum complaints like back pain and weakened posture. Here are expert-approved yoga exercises new moms must do. 
yoga for new moms

Motherhood is transformational in many forms like physically, emotionally, and spiritually. Amid the sleepless nights and ever-growing to-do lists, new mothers often put their well-being on pause. One of the most common postpartum complaints is persistent back pain, accompanied by weakened posture caused by long hours of nursing, holding the baby, or simply adapting to a new routine that deprioritises self-care.

But healing doesn’t always require hours of effort. A short, mindful yoga routine is just 10 minutes a day that can gently restore the spine, activate the core, and bring back postural awareness without overwhelming a new mom’s already full plate.

Yoga Exercises For New Moms

Here are some 10-minute yoga exercises new mothers must do according our expert Asad Hussain, Founder and CEO of Odds Fitness, Odds Fitness, a premium fitness and health solutions company:

Cat-Cow (1–2 minutes)

Why: This gentle spinal mobilisation eases tension and improves circulation.
How: Start in tabletop position. Inhale to arch the back (Cow), exhale to round it (Cat). Repeat slowly and rhythmically.

cat cow

Child’s Pose with Arm Stretch (1 minute)

Why: A grounding pose that decompresses the lower back and gently stretches tight shoulders.
How: From tabletop, sit back on heels, extend arms forward, and rest forehead on the mat. Breathe deeply.

child pose

Sphinx Pose (1 minute)

Why: Strengthens the lower back and encourages spinal extension without pressure.
How: Lie on your stomach, forearms on the mat, elbows under shoulders. Lift chest slightly while keeping hips grounded.

Sphinx Pose

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Low Lunge with Side Stretch (1–2 minutes)

Why: Opens up tight hip flexors and lengthens side body, counteracting the forward hunch.
How: Step one foot forward into a lunge, keep the back knee down. Raise the same-side arm overhead and stretch sideways.

Low Lunge with Side Stretch

Seated Forward Fold (1 minute)

Why: Stretches the hamstrings and relieves tension from the lower back.
How: Sit with legs extended, inhale and lengthen the spine, exhale and fold forward gently.

Seated Forward Fold

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“These gentle movements offer more than just physical relief. They create a moment of mindfulness and reconnection with the body, which can often feel foreign post-birth. Breathing through these stretches can also help calm the nervous system, something every new mom needs,” said Asad.

Credits: Freepik

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