5 Postnatal Yoga Poses for Tailbone Pain Relief

Childbirth is a miraculous experience, but it can leave lasting discomfort—especially around the tailbone. Tailbone pain, also known as coccydynia, is a common postnatal issue caused by pressure during delivery, hormonal shifts, or prolonged sitting. Fortunately, yoga offers gentle yet powerful relief.

Practicing yoga after childbirth not only eases tailbone tension but also strengthens your core, improves posture, and supports your body’s overall recovery.

Here are 5 Postnatal Yoga Poses for Tailbone Pain Relief

Cat-Cow Stretch (Marjaryasana-Bitilasana)

This gentle flow between two poses helps relieve lower back tension and improve spinal flexibility. It’s ideal for reducing tailbone stiffness and improving circulation in the pelvic region.

How to Do It :

1. Begin on all fours in a tabletop position with wrists under shoulders and knees under hips.
2. Inhale, arch your back by dropping your belly and lifting your head and tailbone (Cow Pose).
3. Exhale, round your spine by tucking your chin and tailbone (Cat Pose).
4. Move slowly with your breath, alternating between Cow and Cat.
5. Repeat for 1–2 minutes, focusing on fluid movement.

Child’s Pose with Cushion (Balasana)

A deeply relaxing posture, Child’s Pose gently stretches the hips and spine. Using a cushion offers extra comfort for postpartum bodies and helps take pressure off the tailbone.

How to Do It :

1. Kneel on the mat, keeping knees wide and big toes touching.
2. Place a bolster or pillow between your thighs.
3. Slowly fold forward, resting your torso and forehead on the cushion.
4. Extend your arms forward or let them rest alongside your body.
5. Breathe deeply and stay for 1–3 minutes.

Bridge Pose (Setu Bandhasana)

This strengthening pose activates your glutes and lower back muscles while aligning your pelvis. It’s excellent for improving posture and relieving tailbone pain caused by sitting or poor alignment.

How to Do It :

1. Lie on your back with knees bent and feet hip-width apart.
2. Place arms beside your body with palms facing down.
3. Inhale and press your feet into the mat to lift your hips upward.
4. Keep thighs parallel and avoid over-arching the back.
5. Hold for 5–10 breaths, then slowly lower back down.

Supine Twist (Supta Matsyendrasana)

This gentle spinal twist releases tension in the lower back and sacrum. It stretches the back muscles and helps ease pressure on the tailbone.

How to Do It :

1. Lie on your back with legs extended.
2. Hug your right knee into your chest.
3. Guide the knee across your body toward the left side.
4. Extend your right arm and look toward it, keeping shoulders grounded.
5. Hold for 30–60 seconds, then switch sides.

Supported Reclined Bound Angle Pose (Supta Baddha Konasana)

A restorative pose perfect for postnatal healing, this position opens the hips and relaxes the pelvic floor. It provides a supported release for the tailbone while calming the nervous system.

How to Do It :

1. Sit on your mat and place a bolster or folded blanket behind you.
2. Lie back onto the support, keeping your spine aligned.
3. Bring soles of the feet together, letting knees fall outward.
4. Place pillows or blocks under your knees for comfort.
5. Relax here for 5–10 minutes, breathing deeply.

Final Thoughts: Gentle Movement for Powerful Healing

Postnatal recovery takes time, and yoga offers a safe, holistic way to ease tailbone pain while reconnecting with your body. Always consult with your doctor before beginning any postnatal exercise routine, especially if you’ve had complications or a C-section. Incorporate these postnatal yoga poses into your daily routine to support your healing journey with compassion, breath, and gentle movement. Whether you’re a new mom or months into recovery, your body deserves the love and care yoga brings.

Join us at Body and Mind Yoga Center, where our specialized postnatal yoga classes in Dubai provide a nurturing environment for mothers-to-be to connect with their bodies and their growing babies.