Bringing a baby into the world is a beautiful, intense transformation—and your body deserves mindful support as it heals. While yoga and movement classes help rebuild strength, how you move through everyday tasks matters just as much as the exercises you do.
Let’s talk about postpartum alignment and transitions—those small but important movements like getting out of bed, lifting your baby, or pushing the stroller. Having an understanding and awareness about how you use your core and pelvic floor can make a big difference in how you feel.
Why Transitions Matter Postpartum
After birth, your core and pelvic floor are in a vulnerable phase—stretched, healing, and relearning how to function in the non-pregnant state. Common transitions like twisting out of bed or slumping to pick up a car seat become movement patterns that can hinder progression.
Instead of bracing with pressure or slouching with fatigue, we want to shift into movements that call on the entire core to work as team; effective breathing strategies, coordinated muscle engagement or release, and overall stability that matches the level of effort required.
Common Daily Transitions & How to Move Mindfully
Getting Out of Bed
Old habit: sitting straight up, pushing out (belly) or down (pelvic floor)
Try instead:
Roll to your side
Use your arms to press yourself upright
Swing your legs down together and plant both feet
Exhale as you push up to sitting – gentle core engagement
Getting Up From a Chair
Old habit: Slumping forward and pushing with your arms
Try instead:
Bring feet under knees, scoot close to the edge of the seat
Hinge slightly at the hips (not the back)
Exhale and gently engage your core
Press through feet to stand tall
Getting Out of the Car
Old habit: Twisting your torso, stepping out on one leg only
Try instead:
Turn your entire body to face the door
Bring both feet out to support your weight
Use the doorframe or your thigh for added stability
Exhale and engage to match the effort level!
Picking Up Baby or Car Seat or Baby in the Car Seat!
Old habit: Rounding your spine and lifting with your back
Try instead:
Bend your knees and/or hinge at the hips
Use your legs and arms!
Don’t put all of the work on your mid-section
Exhale and engage to match the effort level!
Pushing a Stroller
Old habit: Leaning forward or hunching to reach the handle
Old habit: using poor alignment to accommodate uphill effort or downhill control
Try instead:
Find our “good standing alignment” with the arms up on the handle
Adjust the stroller to your stride not vice versa, change the settings!
Push with your entire body, keeping optimal alignment head to toe
Adjust your breathing strategy to compliment the effort needed
Look for These Clues
Am I bracing my belly/pushing out or bearing down/pushing into my pelvic floor? (Exhale and gently hug in and up instead.)
Am I holding my breath? (Exhale/engage during effort and release/lengthen with the inhale.)
Am I using momentum or alignment? (Slow down and reset your posture.)
Gentle Reminders
Your healing is not just about exercise or tied to a set duration of time—it’s in the way you live and move every day. Your body is smart and resilient, and these small shifts add up to lasting strength and support.
We know it can be hard to shift patterns and change habits. You’re tired, rushing, distracted… yes… Start with whatever awareness you can find, take a beat and breath before each transition. Your core and pelvic floor will thank you.
It’s not realistic to expect immediate change in our movement patterns. Slow and steady, play the long-game and be compassionate with yourself. The more we do it, the better we get at doing it!
