Postpartum mental health: 4 sustainable workouts that can help, according to a yoga expert

Symptoms of postpartum depression: Research suggests that up to 19 per cent of women experience symptoms of postpartum depression in the first year after childbirth, with many more navigating anxiety that doesn’t always fit neatly into a diagnosis (Image: Pexels)

• Up to 19 percent of women face postpartum depression symptoms in the first year
• Gentle movement like walking and yoga can support postpartum mental health
• Regular low-intensity activity helps reduce depressive symptoms and anxiety

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There’s often talk about postpartum mental health, but it’s only deeply understood when personally experienced. While there are tiny clothes, sleepy smiles, and overwhelming love after giving birth, it is hard to ignore the emotional turbulence that most women feel in the first few months.

Divya Rolla, yoga expert at Cult, told Moneycontrol, “Low mood, guilt, anxiety, irritability, body pains, and crushing fatigue are far more common than we openly acknowledge.”

Research suggests that up to 19 per cent of women experience symptoms of postpartum depression in the first year after childbirth, with many more navigating anxiety that doesn’t always fit neatly into a diagnosis. This matters, not just for mothers, but for babies, partners, and families as a whole.

Also read | From XXXL to Medium: How a 43-year-old fought postnatal depression with daily exercises and determination

While postpartum mental health is complex and influenced by hormonal shifts, sleep deprivation, lack of empathetic social support, and prior mental health history also contribute to the problem. However, Divya revealed, “One protective factor consistently shows up in research as a possible antidote to postpartum health and that is movement.”

Movement in the postpartum period should be looked at as mental health support and not a weight loss driven punishment. “Regular physical activity during pregnancy and light but consistent activity during the postpartum period has been shown to reduce the risk and severity of depressive symptoms compared to inactivity. Importantly, this doesn’t mean 'bouncing back,' burning calories, or pushing through exhaustion. In fact, the most effective forms of movement during this phase are often low-intensity, gentle, and restorative,” Divya explained.

How does movement help?

The yoga expert shared that movement supports mental health through multiple pathways:

Physiologically: It improves blood flow to the brain, supports neurotransmitters like serotonin and dopamine, and helps regulate stress hormones such as cortisol.

Psychologically: Movement can restore a sense of agency at a time when many women feel disconnected from their bodies or overwhelmed by new responsibilities.

Also read | From postpartum anxiety to becoming a postpartum coach: How this 33-year-old fought all odds with willpower

4 movements that help postpartum health

According to Divya, for postpartum women, especially in the first few months—low-intensity workouts are often the most appropriate and sustainable:

Walking

One of the most accessible forms of movement. Walking outdoors adds the mental health benefits of daylight exposure and gentle sensory input, which can help regulate circadian rhythms and mood, especially when one is deeply sleep deprived

Breathing-based core and pelvic floor work

Slow, intentional breathing paired with gentle core engagement can improve body awareness, reduce anxiety, and support physical recovery — without overwhelming the nervous system. This also helps repair diastasis recti which has long lasting detrimental effects on the body.

Postnatal yoga or mobility flows

Postnatal yoga focuses on stretching, joint mobility, and relaxation rather than intensity. These practices can reduce muscular tension while creating space for emotional regulation, and help in hormone balance

Light strength training (when medically cleared)

Using bodyweight or very light resistance can help rebuild confidence and physical capacity, which often translates into improved self-efficacy and mood. Research shows that consistency matters more than intensity. Even 10–20 minutes of movement, a few times a week, can make a meaningful difference.

Movement in the postpartum period is not for fixing your body, but for supporting your nervous system, creating moments of regulation, and reconnecting with yourself when life can feel all-consuming. It won’t replace professional mental health care when it’s needed and it shouldn’t be expected to. But as part of a broader support system, it can be a powerful, accessible tool.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.