Postnatal Yoga Online in English - Postpartum recovery and motherhood

Postnatal Yoga Online - Time for yourself to restore and recover

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Congratulations Momma! You did it! You brought your baby into the world and your body, mind and soul experienced amazing changes.

The first few weeks are a blur. I can tell you that from my own experience. Slowly but surely, a bit of movement and breathing for ourselves, a bit of time to nurture ourselves, goes a long way. Not only for your physical recovery, but for your mental health.

Yoga after birth is a gentle, yet strengthening practice that centers on reactivating your pelvic floor and core muscles and easing all the physical discomforts that come with caring for a newborn such as lower/upper back and neck-shoulder pain from nursing, tight hips and sore wrists from carrying your baby.

In this class, you will be able to:

  • Connect with other mommas on the same journey
  • Support your pelvic floor and core recovery with targeted poses and exercises
  • Relieve any discomforts and tightness that comes after birth
  • Find space for you to relax and connect with your body and mind
  • Refill your energy and mental health tank so that you can be the best version of yourself for your little one(s)

When can you start practicing postnatal yoga?

C-section mommas: The recommendation is normally 6 weeks post-partum. However, 10 to 12 weeks after birth gives you more time to heal. Make sure that your doctor has cleared you before you start any exercise, and most importantly, that YOU feel ready.

Vaginal birth mommas: 6-weeks post-partum, provided your doctor has cleared you is the usual time fresh moms can start exercising again. Any time after that, up to a year post-partum is also completely ok.

What if you have diastasis recti?

Diastasis recti is the separation of the rectus abdominus muscles (your abs, the six pack muscles) along the mid-line of your belly. All women have this separation during pregnancy, and it normally goes back to normal after birth. However, if your separation is wider than 2cm, it is especially important that you are careful with the type of exercises you practice as the risk of getting an abdominal hernia increases greatly.

If you believe your diastasis recti is over 2cm, please let me know in advance so that I can support you during class with appropriate variations. We can work together to help you heal.

Do you need previous yoga experience? 

Not at all, classes are accessible to all mommas, regardless of your previous experience. Each session is designed to strengthen, relax you and get you in tune with your body without over-straining.

My class-passes can be used for all of the classes that I offer. Practice with me from pregnancy and onwards :)

Tips for a lovely online practice

Set the space: I suggest making some nourishing tea and having the room cozy and comfortable. Maybe light some incense or a candle. Talk to your family/house mates beforehand and ask them to respect your yoga time and be quiet and not disturbing you.

Besides your yoga mat, have some pillows or bolsters, blankets, a block or a thick book and anything else to make you extra comfortable. PJs are not only allowed, they are encouraged!

Also, make sure you sign 5 minutes before we begin to make sure all the tech works and maybe have a chat.

Support: Any questions just email Melissa at info(at) or via Instagram

About Melissa

I'm a certified Hatha, Vinyasa Yoga Instructor specialized in Pregnancy & Postpartum. I'm also a Mom to a lovely boy and I'm based in Munich, Germany.

I first found Yoga in 2011 while visiting a class at my local fitness studio. It didn't take long before I fell in love with the practice. Firstly, because of the amazing physical effects it produced, but later because of the calmness and freedom I felt after every session. So I kept coming back to the practice.

In 2018 I became a certified Vinyasa and Hatha Yoga instructor (200hrs) and in 2019, I completed the 100-hour Prenatal Yoga Teacher Certification by the Womben Wellness Institute in the Anand Prakash Yoga Ashram in Rishikesh, India. In 2021-22, during my maternity leave, I continued my education and became certified in Postnatal Yoga (25 hrs) as well as Pelvic Floor Anatomy & Physiology for Women's Health with Baby Bliss Yoga, Australia.

My favorite part about teaching the different forms of Yoga I have learned is being able to guide students into listening to their own bodies, their intuition, and finding those wonderful Zen moments in between and during postures. I am also passionate about the amazing process of pregnancy, birth, and the unfolding process of becoming a mother. Being a new mom myself, I consider the concept of community and women's gathering and support systems extremely important as an empowerment tool. Not just for pregnant women, but for all women, regardless of their stage in life.

With the classes I've designed, my mission is to empower you, help you relax and guide you into learning more about yourself and about a holistic yoga practice.


Online Yoga has so many advantages, you can practice from the comfort of your home! I highly recommend you set the space and make it comfy and comfortable for you. Make sure you have pillows, a blanket and any cushions, bolsters and blocks (or books) at hand to use as props. See you on the mat :)

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Natalia Mai 2022

I am glad that my friend recommended me Melissas class of postnatal yoga! It is a good chance to change experience with other mommas and its a pleasure to exercise with Melissa- she takes care about ours pelvic floor muscles and full body stretching! Im so thankful for this !

Laura April 2022

Great postnatal yoga course from Melissa! I wanted to ease back into exercise whilst ensuring that my pelvic floor is taken care of and that is exactly what Melissa is offering. I can only recommend all new mamas to take the class :)

Sailaja Februar 2022


Jessica Mai 2021

Good exercises in-tune with what the body needs at this time

Petra April 2021

I appreciate joining the course. Perfect mix - workout and relaxing.

Petra April 2021

Sehr schöner Yoga Kurs. Kann ich nur weiter empfehlen, vielen Dank an Melissa.

Lauren Januar 2021

Perfect pre natal class for those looking for support, relaxation, self care and of course a healthy workout for our heavy growing mama bodies!

Paulina Januar 2021

Practice with Melissa is a pure pleasure