Postnatal Back to the Mat

Intermediate I

Yoga after a baby takes particular care and attention. Fiji teaches this class only two months after having her own baby girl, supporting you throughout the class with her new motherhood and the depth of her knowledge and experience. Remember to honor what your body is telling you, particularly if this is your first yoga class after giving birth.



Existing Comments
February 28, 2021

Oh wow, what a wonderful class! I am 7 weeks postpartum. I LOVE Fiji's teaching style, but usually find her classes to be pretty challenging. I was a little nervous to do one of her classes quite yet! This one was perfect for helping me find my new edge after pregnancy. Beautiful balance of a nurturing tone that helped me understand my new limitations, while also challenging me to explore and re-establish my capabilities. Not to mention, the focus on chest openers was MUCH needed after breastfeeding and caring for a newborn.

Highly recommend this class for any new moms who are usually an "Intermediate" practitioner, but feeling not quite ready to jump back into their normal practice.

October 11, 2020

I'm 3 months postpartum with a difficult labour ending in an emergency C-section. I've been doing this class for a couple of weeks now and I feel it has been nourishing both physically and psychologically. So here's a heartfelt thank you Fiji! :)

September 10, 2020

I would recommend this for anyone getting back to the mat! I had my last baby 13 years ago (!) and I thought this was a great practice for anyone whose body might not feel like their own.:) And great backdrop! I don’t know what is more impressive - the ocean or the rock!

August 8, 2020

Thank you Fiji! I'm just gettting back again after 9 months. I started a few times after 4 months but with breastfeeding and my baby girl needing extra attention I just couldn't find the energy or the time. I'm trying again to get back at it and start again. My back needed this. Are there any other classes that you can recommend for back and leg strengthing and flexiblity? My arms are pretty strong probably from carrying extra weight ; ) but my back has suffered quite a bit since have my girl.
February 28, 2021

When my back is feeling really tight, I love David's classes. He has some great ones focused on upper/lower back stretches. One of my all-time favorites is "Deep Release for the Hips, Hamstrings, and Lower Back."

I'm with you on the breastfeeding/back pain combo -- I'm finding that I need lots of focused time to counter the forward-leaning posture of caring for a newborn!

February 8, 2019

A kind, gentle session that allowed me to start appropriately easing back into my yoga practice. I feel wonderful. Thank you. <3

December 6, 2018

Just wondering if this was posted on this page in error -- it seems to be the same class as the Postnatal Flow? Would love to see the Back to the Mat class as well! Thank you!

August 29, 2018

This class is amaaaazing! I'm 3 months postpartum but still can't do up-dog and cobra because of my c-section scar tissue...slowly I'll get there. In the meantime, is there a variation during that flow? Thank you.

kate griffin
July 17, 2018

Thank you so much for this wonderful class! I practiced with Figi all through my pregnancy and it was wonderful to get back to the mat with her after five weeks of resting and recovering with my little one. I found the class just challenging enough but also gentle for my first time back. Many thanks ~kate

Ruthie 916
January 19, 2018

5 weeks postpartum and this is truly the first time I have felt strong, and somewhat "normal" again. Thank you so much for this gentle, yet empowering practice.
January 6, 2018

Fiji - thank you for these beautiful prenatal and postnatal classes - this one and especially the flow. Please, if you can, would love more and even longer flows (like you have for the prenatal), if possible. They are so integral to recovering post baby and getting back into the practice. Thank you again!

December 30, 2017

I am 6 weeks postpartum after an emergency C section and just got cleared by my doctor to exercise. This video was completely appropriate for where I am physically. I was surprised by the things I could do AND the things I could *not* do, so if you're recovering from a C section and would like to be extra cautious, wait to get clearance from your doctor to exercise before trying this out. Huge thanks to Fiji for an excellent, thoughtful postnatal routine.
October 5, 2017

Figi Figi Figi you are just fabulous. I have a nasty cold so I wanted a gentle class. This one was perfect , 15 years later I am still trying to open up that pelvic floor!
tw Oakville

July 3, 2017

FIrst yoga class one week after giving birth to my beautiful little son and perfect to very gently start moving/feeling my body again. I will repeat this class for a little while, until I really feel up to more.
I do not only loved the selected poses, but also really appreciated the gentle and slow pace, that allowed me to carefully listen to this changed body, after my fourth (and not so easy-going) pregnancy.
Thank you Fiji and Doyogawithme!

September 16, 2016

I loved this class! I gave birth to my son one week ago and this felt absolutely perfect. Gentle and yet a little challenging. Thank you Fiji!

April 16, 2016

I absolutely love this class. I'm already 4 months postpartum but I didn't feel confident enough to do yoga because I couldn't find a class that was soft enough to start with due to some instabilities in my pelvic floor. This was just right for me. Thank you!! Can't wait to build up some strength and move on to the postnatal flow!

August 14, 2015

Love this video! I'm six weeks postpartum and it's making me feel stronger every day. I practiced yoga up to 40 weeks but felt out of whack and unstable in my core after giving birth to my daughter. This video is great and is helping to remind me that taking care to practice gentle yoga will get me back to where I was in good time. Thanks Fiji!

June 1, 2015

I loved Fiji before my pregnancy, and was SO happy to find she had done a postnatal video (or 2)! I really love how she guides you to listen to and reconnect with our bodies. It's very easy to forget what an amazing thing we have done over the past 9 months, and we forget to be kind and gentle with our recovering selves. Thank you for this awesome return to practice!

April 29, 2015

This is fantastic. I will definitely return to this class!

Li Ling
March 9, 2015

Thanks for this video, Fiji! I've been looking for a good postnatal yoga routine and I'm so glad you've done one since I've been doing your multilevel morning flow for years.

You mentioned that once we're comfortable following this routine, we can move on to a postnatal flow. Has a video been uploaded for a postnatal flow yet? I would love to be able to follow your postnatal flow. Thanks!

David Procyshyn
March 9, 2015

Thanks for the feedback, Li Ling.

Yes, she's mentions a class that you can move onto after this one, called Postnatal Flow. We will have that one up on the site within the next two weeks. You will see it on the homepage when it's ready and we'll make an announcement through social media as well.

Warm regards,

David Founder

February 6, 2015

The class is really sweet. The boat pose photo in the title shot is a little misleading. There weren't any poses like that in this class.

January 4, 2015

I haven't just had a baby, but suffer from CPD due to loss of stomach muscles. This class was a great starting point for me getting back into doing some yoga. Fiji has a good clear way of explaining the poses I found it hard going but enjoyable. Will be returning tomorrow.

October 13, 2014

This was great! Just wish the chavasana was a little longer but all in all an amazing class and I feel MUCH better. Thank you for your free yoga classes!!!!!!!

October 1, 2014

Congrats Fiji! Ive been following Fiji's classes since i was engaged and during my honeymoon until i became pregnant. Sadly she must have been pregnant after me because i only discovered her prenatal classes after giving birth. But I'm so thrilled that she added a simple and amazing starter class for postpartum mommies. I have found nothing like it. As always, brilliantly guided with great explanations of muscle movement and breath. Thank you. I look forward to reconnecting with my body, with this class and future classes.