Recover and restore. After carrying a child, the abdomen, pelvic floor, shoulders, and hips need targeted attention—not a generic workout. My 6-week postpartum healing routine focuses on rebuilding strength, restoring function, and addressing common postpartum concerns with gentle, effective progressions using yoga therapy.

Who this is for

• At least 6 weeks postpartum and cleared by your healthcare provider for gentle exercise

• Experiencing abdominal separation (diastasis), pelvic floor weakness, neck/shoulder or hip discomfort, or general deconditioning after pregnancy

• Wanting a safe, structured program to regain strength and confidence

  What you get

  • A carefully sequenced 6-week routine designed specifically for postpartum recovery

  • Individualized exercise modifications and progressions for abdomen, pelvic floor, shoulders, and hips

  • All packages include a resistance band and a PDF of your routine

  • Optional foam roller add-on for extra self-massage and mobility options

  • On-site sessions available within the Portland Metro area (small travel fee if outside the area)

  Program highlights

  • A balance of core reconnection, pelvic floor rehabilitation, mobility, and strengthening

  • Emphasis on breath, alignment, and safe loading of the deep core (transverse abdominis), pelvic floor, and posterior chain

  • Gentle shoulder and neck work to relieve tension from nursing and carrying

  • Hip mobility and glute strengthening to support posture and pelvic stability

  • Practical ergonomics for daily movement: lifting baby, carrying, breastfeeding posture, and getting up/down from the floor

  Session formats

  • Private one-on-one sessions for personalized assessment and hands-on guidance

  • Hybrid format combining in-person, virtual, and take-home PDF routines for practice between sessions

  Extras

  • Resistance band included with every package

  • Optional foam roller add-on: expanded mobility flows and self-massage techniques to complement the 6-week plan

  Booking and logistics

  • Available on-site in the Portland Metro area; a small fee applies for locations outside the metro area

  • Please confirm you are at least 6 weeks postpartum and have medical clearance for gentle exercise before booking

  • Contact to schedule an initial assessment to establish baseline, set goals, and tailor the 6-week plan