Mum and baby yoga: when can you start after birth?

By yum · Updated 3 November 2026

It’s individual. After an uncomplicated birth, you can start moving gently right away, for example with short walks and pelvic floor exercises. Many people wait with an actual yoga class until they feel ready and have talked to their doctor. In Denmark, the GP check about 8 weeks after birth is a good time to ask. After a complicated birth or a C-section, it usually takes longer.

So the short answer is: listen to your body, start gently, and ask your doctor. Here’s the rest.

In short

• Pelvic floor training can start right after birth.
• Start with short walks, and build up slowly.
• Most people are back to their usual activity level after 2–3 months.
• After a C-section or a complicated birth, it can take a few weeks longer.
• Mum and baby yoga is built for your postnatal body, with your baby there with you.

When can you start yoga after giving birth?

There’s no single date that suits everyone. According to sundhed.dk on exercise after birth (in Danish), you can return to exercise gradually, and pelvic floor training can start right after birth. Start with short walks. Most people are back to their usual level after 2–3 months.

Mum and baby yoga is a gentle kind of movement, but it’s still a class. So most people wait until they feel ready. The GP check after birth is a good marker.

What about the 8-week check?

About 8 weeks after birth, you have a check-up with your own GP (egen læge). In Denmark, you book it yourself. The doctor looks at things like whether tears or stitches have healed and whether your pelvic floor can contract. Read more on sundhed.dk about the postnatal check (in Danish).

It’s the obvious time to ask: “Am I ready for a yoga class?” If you’d like to start earlier, talk to your doctor or your health visitor (sundhedsplejerske) about it.

What if I’ve had a C-section?

Then give yourself more time. A C-section is surgery, and after a complicated birth or a C-section it can take a few weeks longer before you’re ready for more than walks and pelvic floor work. Ask your doctor when you can load your belly again, and always tell the teacher you’ve had a C-section.

What should I watch out for?

Your body often tells you when it’s too much. Ease off, and talk to your doctor or health visitor, if:

• something hurts, in your lower belly, pelvis or a scar
• you bleed more after exercising
• you’re worried about your pelvic floor, for example because you leak urine
• something just doesn’t feel right

Many people also get a separation of the abdominal muscles during pregnancy, called diastasis recti. It’s something you can work with, and our Mommy & Baby course focuses on it. If you’re not sure whether you have it, ask the doctor to check at your appointment.

What is mum and baby yoga, really?

Mum and baby yoga is yoga for you, with your baby beside you. The focus is your body after birth: pelvic floor, belly, back and shoulders. And there’s room for your baby, for feeding, nappy changes and interruptions. That’s part of it.

It’s not about “getting your body back”. It’s about rebuilding strength, releasing tension and getting a breather. And about meeting others in the same place. Parental leave can be lonely, especially in the dark months, and especially if you’re new in Copenhagen.

What is mum and baby yoga like at yum?

Our class is called Mommy & Baby Yoga. It’s made for the first few months after birth, for mothers who feel ready to start moving again. A course is five classes.

Each class has both strengthening and stretching poses, always with a focus on the pelvic floor and rebuilding your core. There’s plenty of time for opening the chest, releasing tension in the shoulders and neck, and finding a posture without pain. The exercises are chosen to be safe for your postnatal body, including if you have diastasis recti. Each class ends in a restorative pose.

When the babies allow it, there’s also baby massage, baby acupressure, baby stretches and songs. And if your baby is upset, or you’re exhausted, that’s okay too. Every class is different.

How we do it at yum

• Class: Mommy & Baby Yoga, five classes on Fridays 11:45–13:00 in the current course.
• Group size: 10 at most. Taught in English.
• Price (current course): DKK 1,599 (DKK 1,399 under 30).
• Included: unlimited access to our regular yoga classes while the course runs, and 10% off in the café.
• Practical: Bring comfortable clothes and a water bottle, and arrive 10 minutes early. All equipment is free.
• Terms: The course is a fixed, closed group. There’s no cancellation or refund unless yum cancels. Read the terms on the course page before you sign up.
• Where: Alliancevej 22, 2450 Copenhagen SV, by the canal in Sydhavnen. Close to Sluseholmen and Enghave Brygge metro stations.

Find upcoming courses on all courses. Still pregnant? Read pregnancy yoga in Copenhagen: when can you start?, and see Preggos’ Fridays Yoga. Need calmer days and better sleep on leave? Read yoga for stress and sleep.

The course also gives you access to our regular classes while it runs, so you can get an hour to yourself when someone else can mind the baby. See class descriptions and schedule and booking.

Not sure if you’re ready? Ask your doctor first. Questions about the class? Write to yoga@yum.dk. Or come by Alliancevej 22 with the pram for a coffee in the café and see the place.

FAQ

When can you start mum and baby yoga after birth?

It’s individual. Most people wait until they feel ready and have talked to their doctor. In Denmark, the GP check about 8 weeks after birth is a good time to ask. Pelvic floor training can start right after birth.

Can you do yoga after a C-section?

Yes, but give yourself more time. After a C-section or a complicated birth, it can take a few weeks longer. Ask your doctor when you can load your belly again, and tell the teacher.

When are you back to normal after giving birth?

According to sundhed.dk, most people are back to their usual activity level after 2–3 months. Start with short walks and pelvic floor training, and build up gradually.

What should you watch out for when exercising after birth?

Ease off and talk to your doctor or health visitor if something hurts, you bleed more after exercise, you’re worried about your pelvic floor, or something doesn’t feel right.

What is Mommy & Baby Yoga at yum like?

Five classes with strengthening and stretching poses and a focus on the pelvic floor and core, shoulders and neck. Each class ends in a restorative pose, and when the babies allow it, there’s baby massage and songs.