Postnatal Yoga Classes in Baner, Pune
Rebuild strength gently — at your own pace, after birth.
Guided postnatal yoga near Balewadi High Street for the months after childbirth. Gentle breathing, mobility and gradual strengthening, adapted to your recovery and your doctor’s advice. No pressure to ‘bounce back’.
First class free · No experience needed · Start after your doctor’s go-ahead.
Breathe · Rebuild · Rest
How are you arriving today?
Choose what feels closest. We will show you where to start.
Already know you want to try it? Book a Free Postnatal Yoga Class
Is this you?
Does any of this feel familiar?
Every birth and every recovery is different. These are some of the reasons new mothers look for a gentle, guided way back to movement.
Feels like“I’m exhausted most of the time.”
Broken sleep, and every hour already spoken for.
- In classA slow, unhurried class where effort stays moderate and rest is part of the plan.
- You may noticeTime that restores you, rather than draining you further.
Feels like“My body feels unfamiliar.”
Pregnancy and birth changed how you move and feel.
- In classBreath and body awareness first, then movement rebuilt step by step.
- You may noticeReconnecting with your body without judging it.
Feels like“My neck, shoulders and back feel tight.”
Hours of feeding, lifting and carrying.
- In classGentle mobility and posture awareness for the upper back, shoulders and hips.
- You may noticeSmall, practical ways to move more easily through the day.
Feels like“I keep hearing I should ‘bounce back’.”
Pressure to look or feel a certain way, quickly.
- In classNo weight-loss targets and no comparing. The aim is comfort, steadiness and gradual strength.
- You may noticeA kinder, more realistic pace for recovery.
Feels like“I rarely get a moment for myself.”
Every hour seems to belong to someone else.
- In classA quiet class that is just for you, with guided relaxation at the end.
- You may noticeA small, regular pause you can look forward to.
Feels like“I’m not sure when it’s safe to start.”
Mixed advice, and worry about doing too much too soon.
- In classWe ask you to check with your doctor first, then begin with a short conversation and the gentlest foundations.
- You may noticeA practice that follows your own recovery, not a fixed timeline.
If one of these sounded like you, a single trial class is a simple way to see whether this practice suits you. Already practise yoga? See how the practices are layered in the practice guide.
Try a postnatal class freeRecovery first
Postnatal yoga in Baner, built around your recovery
After pregnancy and birth, the body needs time. Our postnatal classes begin with breath and body awareness, move on to gentle mobility and supported postures, and build strength gradually, only when you are ready. Stronger core work and high-effort practices are left until your recovery allows, always alongside your doctor’s advice.
Start With a Free Class
Recovery first
Comfort and safety come before progress, in every class.
Step-by-step strengthening
Foundations first; strength builds gradually, when you are ready.
Alongside medical care
Start after your doctor’s go-ahead, and their advice always comes first.
Something to take home
A few minutes of breathing and mobility you can practise between classes.
The practice
What is postnatal yoga?
Postnatal yoga is a gentle, guided practice for the months after childbirth. It focuses on breathing, body awareness, mobility and gradually rebuilding strength, adapted to each person’s recovery and always alongside — never instead of — the advice of your doctor.
Every recovery is different
A vaginal or caesarean birth, the first weeks or a year later, sleep, energy and feeding all change what feels right. There is no single timeline for returning to exercise, so we ask you to start only when your doctor or healthcare provider has said it is suitable, and to share any advice they give. We never assume your recovery looks like anyone else’s.
What actually happens when you practise
You begin with breath and posture awareness, then gentle mobility and supported postures, and move on to gradual strengthening only when you are ready. Every posture has an easier option, and rest is always welcome.
What a beginner can expect
- Gentle, supported movement — no intense sequences
- Plain-language instruction; Sanskrit names explained
- Strength built gradually, never rushed
- You can rest or stop at any time
Why a gradual approach matters
After pregnancy and birth, the abdominal wall and pelvic floor need time to recover, and joints can feel looser for a while. So we avoid rushing into strong core work or high effort. If you have pelvic-floor symptoms or abdominal separation, a women’s health physiotherapist can assess you, and your practice can be adapted around their advice.
New to yoga? Your first class is freeA look inside a class
Step inside a class at Anahat
No pressure, no comparing. Just a steady voice, a gentle pace, and time to rest.
Film coming soonWhat happens in a class
Your class, from arrival to rest
Classes generally follow this gentle arc, so you always know what comes next. The practices change with the group and with your experience.
- 01
Arrive
SettleSettle in with a mat, cushions or a chair. First-timers have a quick, private check-in about their recovery and any advice from their doctor.
- 02
Ground
SettleSit comfortably, supported as you need, and let the day’s pace fall away.
- 03
Breathe
AwarenessGentle breath awareness, noticing the movement of the ribs and belly without forcing anything.
- 04
Gentle mobility
MovementEasy movement for the neck, shoulders, upper back and hips.
- 05
Supported postures
MovementSeated, kneeling and standing postures with cushions, a chair or the wall, and an easier option for each.
- 06
Gradual strength
OptionalGentle strengthening for the legs and back, progressed only when you feel ready.
- 07
Relaxation
RestSupported rest and guided relaxation to let the practice settle.
- 08
Close
Take-homeGet up slowly, share how you feel, and take one short routine home.
Class content
Practices you may learn
Practices are introduced in three stages, at the pace your recovery allows. Your teacher will guide you through the ones that are right for you.
Tier 1Foundations
Suitable for most people once cleared for exercise
Breath awareness
Gentle, natural breathing into the ribs and belly.
Posture awareness
Noticing how you sit, stand, feed and carry.
Gentle mobility
Easy movement for the neck, shoulders, upper back and hips.
Supported seated postures
On cushions or a chair, without strain.
Supported rest
Side-lying or propped positions.
Guided relaxation (Shavasana)
Structured rest at the end of every class.
Tier 2Building
When you feel ready and your recovery allows
Standing postures with support
Steady poses with a chair or wall close by.
Gradual leg and back strengthening
Built up slowly over weeks, not in a single class.
Slow flowing sequences
Gentle movement linked with the breath.
Alternate-nostril breathing (Nadi Shodhana)
Gentle, without breath retention.
Yoga Nidra
A longer guided relaxation, lying down.
Tier 3Adapted or left until later
Only when your recovery and teacher allow
Strong abdominal work
Crunches, long planks and deep twists.
Forceful breathing and retention
Such as kapalabhati, bhastrika or kumbhaka.
High-impact movement
Jumping or anything with sudden load.
Deep stretches and inversions
Introduced only when your body is ready.
These practices put more load on the abdominal wall, pelvic floor or joints. They are left out or adapted until your recovery allows, and after a caesarean birth, abdominal separation or pelvic-floor symptoms they may need your doctor’s or physiotherapist’s agreement first. None of them is needed to benefit from a regular practice.
Postnatal yoga pairs naturally with Pranayama · Meditation · Prenatal Yoga
Not sure where to start? Ask on WhatsAppBenefits
What regular practice can bring
Everyone’s experience is different, and results cannot be guaranteed. These are what a regular practice is designed to support — not medical outcomes.
- From rushed to rested
- From tense to supported
- From unsure to confident
Recovery is not a race — a few calm minutes, done regularly, add up.
A gentle return to activity
A guided, gradual way back to movement, alongside your doctor’s advice.
Easier everyday movement
Mobility and posture awareness for feeding, lifting and carrying.
Breathing and relaxation
Calming practices you can use on your own, in a few minutes.
Body awareness
Noticing tension, fatigue and discomfort sooner, and responding to them.
Time for yourself
A regular pause that belongs to you.
Support for your wider care
A practice that fits alongside postnatal check-ups and any physiotherapy.
Postnatal yoga is a complementary wellness practice. It does not replace postnatal check-ups, physiotherapy or medical care, and it is not a treatment for pelvic-floor problems, abdominal separation or postnatal depression.
Try a free classWho it’s for
Who our postnatal yoga classes are for
There is no ‘getting your body back’ here — only a gentle, steady return to movement, at your own pace.
This class welcomes you if…
- You have had a baby and your doctor has cleared you for exercise
- You are new to yoga
- You practised before or during pregnancy and want to return gradually
- You want gentle movement rather than an intense workout
- You want time to breathe, move and rest
- You prefer a chair or extra support (options available)
Please speak with us (and your doctor) first if you…
- Had a caesarean birth or a complicated delivery — you can also talk to us before booking
- Have heavy or increasing bleeding, or pain that concerns you
- Have leaking, heaviness or other pelvic-floor symptoms
- Have, or think you may have, abdominal separation (diastasis recti)
- Had high blood pressure, pre-eclampsia or another complication in pregnancy
- Are experiencing persistent low mood or anxiety — please talk to your doctor; support is available
This does not necessarily mean you cannot join. It means we will adapt the practice for you, and in some cases ask you to check with your doctor or physiotherapist first. In every class: if you feel pain, dizziness or anything unusual, stop and rest.
Have a health question? Talk to us before bookingPractical details
Class details at a glance
- Duration
- Shared when you enquire
- Level
- Beginners welcome — foundations first
- Class size
- Teacher-led — ask us about group size
- Batches
- Ask us for current timings See full schedule
- Frequency
- Regular, gentle practice matters more than long sessions
- Location
- Anahat Yoga, Colours Preschool, Sr 135, Plot 128 Ram Indu Park, Near Balewadi High Street, Baner, Pune 411045
- Online
- Ask us about live online options
- Also convenient for
- Balewadi · Wakad · Pashan · Aundh
- What to bring
- Water bottle and a small towel
- What to wear
- Comfortable clothing and a supportive top
- Before class
- Eat lightly and stay well hydrated
- Experience
- None required
- Fees
- First class free · plan options shared when you enquire
Your teacher
Learn with Dr. Vishvanath Pise
Dr. Vishvanath Pise is the founder and director of Anahat Yoga, near Balewadi High Street in Baner. He designs and guides every program at the studio and leads a team of teachers who follow the same careful, step-by-step approach. In postnatal classes, that means a gentle pace, clear options and respect for your own recovery and medical care.
Recovery before progress. Strength returns most steadily when you are not rushed.
- Founder & director, Anahat Yoga
- Teacher-led classes
- Studio near Balewadi High Street
In our students’ words
We publish only real reflections, shared with permission, and never recovery or weight-loss stories. While we gather them, you can read what students say about Anahat Yoga on Google.
Questions
Postnatal yoga — frequently asked questions
When can I start postnatal yoga?
It depends on your birth and your recovery, so there is no single rule. Please start only after your doctor or healthcare provider has said exercise is suitable for you, and share any advice they give with your teacher.
Do I need previous yoga experience?
No. Our postnatal yoga classes in Baner start with simple foundations, and every posture has an easier, supported option.
Is postnatal yoga suitable after a caesarean birth?
It can be, once your doctor has said you are ready, which is often later than after a vaginal birth. Let your teacher know, and abdominal work and some movements will be adapted for you.
What happens during a class?
After a short check-in, the class moves from breath awareness and gentle mobility to supported postures, gradual strengthening when you are ready, and guided relaxation. You can rest at any time.
Will postnatal yoga help me lose weight or ‘get my body back’?
That is not the focus of our classes, and we make no promises about weight or shape. The aim is a gentle, gradual return to movement, with breathing, mobility and strength built at your own pace.
What if I have abdominal separation (diastasis recti)?
Please have it assessed by your doctor or a women’s health physiotherapist and share their advice with us. Strong abdominal work is left out and the practice is adapted. Yoga is not a treatment for abdominal separation.
What if I have pelvic-floor symptoms?
Leaking, heaviness or discomfort are worth discussing with your doctor or a women’s health physiotherapist. Let your teacher know too, so the practice can be adapted around their advice.
Can I join while breastfeeding?
Many people practise while breastfeeding. Wear a comfortable, supportive top, stay well hydrated, and let your teacher know if you need to pause. If you have any concerns, check with your doctor.
Can I bring my baby to class?
Please ask us about current class arrangements before you come, so we can tell you what is possible.
How often should I practise?
Regular, gentle practice matters more than long sessions. Your teacher can suggest a class rhythm and a short home routine that fits around your day.
Do you offer online postnatal yoga classes?
Please ask us. We run live online batches for several classes and can tell you the current options for this class when you get in touch.
Is the first class really free? What happens after?
Yes, your first trial class is free, with no obligation. If you would like to continue, we will share the batch and plan options with you.
Still have a question?
We usually reply on WhatsApp within the day.
Free trial class
Your first postnatal yoga class is on us
Once your doctor has said you are ready, give yourself one unhurried class. Breathe, move gently with a teacher beside you, and leave with a short routine to use at home. If it feels right, we will help you choose a batch.
Before you book — take one slow breath with us.
- WhatsApp +91 98814 75758
- Call +91 98814 75758
- Studio hours: Mon–Sat, 6:00 AM – 8:30 PM
No payment needed. We will call or WhatsApp you to confirm your slot.
Continue your practice
Pranayama
Guided, step-by-step yogic breathing.
Explore
Meditation
Simple, guided techniques for a quieter, clearer mind.
Explore
Prenatal Yoga
Gentle, adapted practice for each trimester.
Explore
PCOS / PCOD Yoga
A steady practice alongside your medical care.
Explore
Diabetes Yoga
Gentle, guided practice alongside diabetes care.
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Hypertension Yoga
A slow, calming practice for blood-pressure concerns.
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Personal Yoga Training
One-to-one sessions at the studio, at home or online.
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Corporate Yoga
On-site and online sessions for teams.
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Teacher Training
Study yoga in depth and learn how to guide others.
Explore
Yoga is a complementary wellness practice and is not a substitute for medical advice, diagnosis or treatment. Please consult your doctor or a qualified health professional about your postnatal recovery.