Seated Diaphragmatic Breath
1 × 60 s · rest 10s
Key cue: Sit tall with one hand on the belly, one on the ribs
Avoid: Shrugging the shoulders to inhale
Swap in: Box Breathing · Legs Up the Wall
Structured session · generated by the Kalyra engine
Postpartum-Friendly Gentle Workout
A complete 15-minute session for the "postpartum friendly gentle workout" day — warm-up, main work with sets, reps and rest targets, cool-down, and a safe substitution for every exercise. No PDF required; follow it here or take it into the app and it adapts to you.
15 minBeginnerNo equipment
The workout
Child's Pose
1 × 40 s · rest 10s
Key cue: Hips back to the heels, arms long
Avoid: Holding tension in the shoulders
Swap in: Cat-Cow · Thread the Needle · Open Book Thoracic Rotation
Figure-4 Stretch
1 × 40 s per side · rest 10s
Key cue: On your back, ankle over the opposite knee (figure 4)
Avoid: Lifting the head to see the leg
Swap in: Kneeling Hip Flexor Stretch · Supine Hamstring Stretch · Standing Hamstring Stretch
Standing Hamstring Stretch
1 × 35 s per side · rest 10s
Key cue: Heel forward, toe up; hinge at the hips with a long spine
Avoid: Rounding down to the toes
Swap in: Kneeling Hip Flexor Stretch · Figure-4 Stretch · Supine Hamstring Stretch
Kneeling Hip Flexor Stretch
1 × 40 s per side · rest 10s
Key cue: Half-kneel with a cushion under the down knee; tuck the pelvis under first
Avoid: Arching the low back instead of tucking
Swap in: Figure-4 Stretch · Supine Hamstring Stretch · Standing Hamstring Stretch
Ankle-to-Wall Mobility
1 × 8–10 per side reps · rest 10s
Key cue: Face a wall, one foot back; front knee tracks toward the wall
Avoid: Lifting the back heel
Swap in: Kneeling Hip Flexor Stretch · Figure-4 Stretch · Supine Hamstring Stretch
Supine Hamstring Stretch
1 × 40 s per side · rest 10s
Key cue: Lie back; hold behind one thigh, leg toward the ceiling
Avoid: Lifting the hips off the floor
Swap in: Kneeling Hip Flexor Stretch · Figure-4 Stretch · Standing Hamstring Stretch
Hip Circles
1 × 6–8 per side reps · rest 10s
Key cue: Hands on hips; circle the knee out, up, in
Avoid: Tiny crampy circles
Swap in: Kneeling Hip Flexor Stretch · Figure-4 Stretch · Supine Hamstring Stretch
Wall Calf Stretch
1 × 30 s per side · rest 10s
Key cue: Hands on the wall, one leg straight behind
Avoid: Back foot turned out
Swap in: Kneeling Hip Flexor Stretch · Figure-4 Stretch · Supine Hamstring Stretch
World's Greatest Stretch
1 × 4–5 per side reps · rest 10s
Key cue: Deep lunge, both hands inside the front foot
Avoid: Front knee collapsing inward
Swap in: Kneeling Hip Flexor Stretch · Figure-4 Stretch · Supine Hamstring Stretch
Standing Side Body Reach
1 × 6–8 per side reps · rest 10s
Key cue: One arm overhead, reach up and over
Avoid: Collapsing forward
Swap in: Doorway Chest Stretch · Arm Circles · Wall Slide
Cat-Cow
1 × 8–10 reps · rest 10s
Key cue: Inhale, drop the belly and lift the chest (cow)
Avoid: Only moving the neck
Swap in: Child's Pose · Thread the Needle · Open Book Thoracic Rotation
How to progress this
Run this session as written for your first week. In week 2, add one rep per set on the first three main exercises. Week 3, add a set. That's progressive overload — the mechanism behind every result, at any session length. The app automates exactly this across a 4-week cycle, with a planned lighter week so you recover instead of stalling.
Why this session is built this way
Shown as a sample of gentle movement only — the app screens postpartum stage individually and rebuilds around it. The selection balances movement patterns (squat, hinge, push, pull, core) so nothing gets overworked — the same rule set the app engine validates on every plan it generates, including volume caps per muscle per week.
Make this workout yours — free.
The app adapts it to your equipment, schedule, experience and health screening.
FAQ
Is a 15-minute postpartum-friendly gentle workout enough?
For moving better and feeling looser, yes — when every minute is structured. This session flows through progressive mobility and breath work sized to the time you have. Shown as a sample of gentle movement only — the app screens postpartum stage individually and rebuilds around it.
What if an exercise doesn't work for me?
Every exercise below lists safe, same-pattern substitutions — pick one and the session still balances. In the app, the engine applies your own constraints (knees, shoulders, pregnancy stage, noisy-apartment mode) automatically when it builds YOUR plan.
How do I make it harder or easier?
Easier: drop a set, rest 15–30s longer, use the first substitution listed. Harder: add a set to the first three main exercises, slow the lowering phase to 3 seconds, or shorten rests. The app versions this progression across a full 4-week cycle.