Postpartum Yoga App – Gentle Classes From Week 6
Looking for a postpartum yoga app that knows when you're actually ready to get back on the mat? Mamamoon gives you a postnatal flow from week 6, pelvic yoga and short sessions that fit into naptime, all inside a 16-week postpartum plan.
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Postnatal yoga flow: A 30-minute class from week 6 after a vaginal birth, week 10 after a C-section
Lisanne's postnatal flow is made for the body you have now. Thirty minutes of gentle strengthening, with time for the shoulders and lower back that carry most of the load in the first months.
Start from week 6 after a straightforward vaginal birth, or from week 10 after a C-section, once your midwife or doctor has given you the go-ahead.
Safe start: Learn which poses to begin with and which to save for later
Not every pose you loved in pregnancy belongs in week 7 after birth. In a 15-minute class, Lisanne goes through the do's and don'ts of postnatal yoga, so you know what to start with and what can wait. It's the class to watch before the flow.
Pelvic yoga: Find and release tension in your pelvic floor, not only strengthen it
Pelvic floor work isn't only squeezing. In the 45-minute Intro to Pelvic Yoga, Lisanne shows you how to find tightness and tension as well as build strength. Your plan brings pelvic yoga back in postpartum week 16, after the pelvic floor check-ins of the earlier weeks.
Shoulder and back relief: Poses for the aches that come from feeding and carrying your baby
Feeding, lifting, rocking – it all lands in your shoulders and back. Threading the needle shows up in postpartum weeks 5 and 12 for shoulder tension.
Kasia's 7.5-minute yoga for the lower back works just as well now as it did in pregnancy. There's even a rebozo practice for tight shoulders (yes, your partner does the work on this one).
Short sessions: Yin and hatha practices short enough for naptime
When your baby sleeps, you get a window. Maybe. So the weekly practices are short: tips for yoga with kids around in week 5, yin yoga in week 13, hatha and aware movement in week 14. Roll out the mat, press play, and stop when the monitor goes off.
What mothers say
Great app to support your pregnancy journey!
Klimaattherapie de Podcast, App Store review, September 17, 2024
My source of inspiration
Zaq13edc, App Store review, November 10, 2023
Much more than an app
Ale_it, App Store review, September 17, 2024
Ease back onto your mat, from week 6
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Start your free trial22+ hours of expert video · Created with 40+ experts · Pregnancy week 3 to postpartum week 16
Created with 40+ birth and postpartum experts
Jade Calitz-Nolte
Manuela Iddas
Heather Berry
Zyanya Breuer
Mirjam Heemskerk
Maroesja de Ruyter
Marieke Van Luin
Orit Zilberman
Kim Tran
Natalie van Gelder
Laura Galindo
Lisanne Eshuis
Delphine Petit-Postma
Natalie (Shriber) Klatt
Ombretta Dettori
Ola Wysocka
Amelie van der Aa
Petra Cubretovic
Danielle Bensky
Maria Bordallo
Emilia van Wijngaarden
Joanne Lozman
Laila Fanzi
Veronika Dellus
Lara Luzzatto
Kim van Galen
Halima Neffakh
Natalie Angstadt
Jacqueline Steenbeek
Isadora Caporali
Katia Khomich
Britt Van Hees
Sharon Asscher
Corinne Laan
Kasia Pokrop
How Mamamoon compares to other postpartum yoga apps
| Feature | Mamamoon | Carry | Down Dog Prenatal | Momday |
|---|---|---|---|---|
| Postnatal class with a clear start date | ✅ 30-minute flow from week 6, or week 10 after a C-section | ⚠️ Postpartum sessions; start timing not stated | ⚠️ Postnatal gentle and restorative practices; start timing not stated | ⚠️ Rehab sessions; start timing not stated |
| Named, credentialed teacher | ✅ Lisanne Eshuis, prenatal, postnatal and pelvic yoga teacher | ✅ Seven named teachers | ⚠️ Not stated | ⚠️ Not stated |
| Pelvic yoga | ✅ 45-minute Intro to Pelvic Yoga | ⚠️ Not stated | ⚠️ Not stated | ⚠️ Not stated |
| Which poses to start with | ✅ 15-minute do's and don'ts class | ⚠️ Not stated | ⚠️ Not stated | ⚠️ Not stated |
| Part of a wider postpartum plan | ✅ 16 weeks: recovery, nutrition, feeding, sleep and well-being | ⚠️ Fitness and meditation | ⚠️ Yoga only | ⚠️ Workouts and rehab sessions |
| Session length | ⚠️ Three full-length classes (15, 30 and 45 minutes) plus short weekly practices | ✅ 5 to 20 minutes | ✅ 7 to 60 minutes | ⚠️ Not stated |
| Platforms | ✅ iOS, Android and web | ⚠️ iOS | ✅ iOS, Android and web | ⚠️ Not stated |
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Our plans
You can join as early as week 3 of your pregnancy, and stay with us till the end of your 4th trimester, postpartum week 16.
Frequently asked questions
What is the best app for postpartum workouts?
If you want strength training, pick a workout app. If you want to ease back into movement gently, with classes that tell you when to start and what to leave for later, Mamamoon's postpartum yoga fits. It sits inside a 16-week postpartum plan, so your yoga comes with pelvic floor check-ins, nutrition and support.
What is the best app for postpartum moms?
One that looks after you, not only your baby's feeds and naps. Mamamoon gives you 16 weeks of postpartum support: yoga and gentle movement, recipes, feeding tips, mindfulness and 1-on-1 calls with a postpartum doula or a maternity nurse.
Which yoga is best for postpartum?
Gentle styles are a good place to start: a slow flow, yin, hatha and pelvic yoga that works on relaxing the pelvic floor as well as strengthening it. Lisanne's do's and don'ts class explains which poses to begin with. Build up slowly and listen to your body.
When can I start yoga after a C-section?
Lisanne's postnatal flow is made for week 10 onward after a C-section, and week 6 after a straightforward vaginal birth. Always check with your midwife or doctor first, because every recovery is different. Until then, the plan's rest and gentle tasks keep you moving at an easy pace.
Can I do yoga with my baby around?
Yes, and week 5 has tips for exactly that. The weekly practices are short enough for naptime, and week 8 suggests postnatal or mom-and-baby yoga.
How much does Mamamoon cost?
You can try the program free for 14 days, and no credit card is required. After that, it's €7.99 a month and you can stop anytime. In the Netherlands you can also pay €45 once for the six-month course, which comes with an invoice for possible reimbursement from your health insurer. The Premium program is €149.99 once: 1-on-1 sessions with our experts, 100 unicorns to spend in Rewards and a call with a Mamamoon expert to personalize your plan.
Back on your mat, at your pace
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