Postpartum exercise that starts where your body actually is.
After a birth, the floor comes first: pelvic floor and breath before anything ambitious. Tell Vinys what your body is doing right now, and in a few minutes you're following a gentle 20-minute video session built for it. First session free.
Built with physiotherapists and with Lee Albert, NMT
This is the session, not a class. One guide, one movement at a time, a gentler version always one tap away.
“After the baby my body felt foreign. This practice helped me return to it gently, without pressure to be 'back.'”
Priya M. · Postpartum recovery · Vinys member
Your body isn't behind. The routine was just ahead of it.
A sneeze or a laugh at the wrong moment, and you're checking whether anyone noticed.
Feeding, carrying, bending to the floor all day, and nothing in the day was built with your back in mind.
You're not sure it's safe, you're too tired to argue with it, so you close it and do nothing.
Birth stretches the pelvic floor and the abdominal wall, and both need retraining before they can hold load again. Sit-ups and planks push pressure down onto exactly the parts that are still healing, and holding your breath under effort does the same. That's why the order matters: breath and floor first, then core, then everything else. A video that starts at the end skips the part that makes the rest work.
The YouTube postpartum workout you just tried
Same routine for every one of its million viewers
- Same core work whether or not your floor is ready for it
- You decide what's safe, alone, mid-set
- Someone else's timeline for being 'back'
- If something leaks or domes, back to YouTube, search again
Your Vinys session
Starts from what your body is doing now
- Asks about leaking, heaviness and back pain first, because they call for different movements
- Movements that don't fit your answers are left out before you start, breath-holding included
- Put in the right order and amount for how you feel today
- Guided every movement, on video, at home, in the gap you actually have
- A gentler version of every movement, one tap away, and a sleepless night gets a gentler session too
The difference is not harder exercise. It's the right order.
Tell us what today feels like. Then press play.
Tell Vinys what sets it off
What makes your body worse, and how it feels right now. A few taps, no typing.
Vinys builds your session
Movements that don't fit your answers are left out. What's left is put in the right order and amount for today.
Follow the video at home
Around 20 minutes. No equipment. Chair or mat. A gentler version of every movement is one tap away.
Not a preview. A complete session for today.
Real movements from the Vinys library, chosen from your answers. Four of the movements a postpartum session can draw on:
From people who'd stopped hoping.
“After the baby my body felt foreign. This practice helped me return to it gently, without pressure to be 'back.'”
“Growing a human changes everything. Vinys adjusts with me instead of making me fit a fixed sequence.”
“Vinys is the only practice that asks what support I actually have first, and builds from there.”
“Everything else asked for more than I had. Vinys is the only practice that asks what I have first, and builds from that.”
“After my back surgery I was terrified of moving again. Vinys filtered out what I couldn't do and slowly rebuilt my confidence.”
Built with physiotherapists and with Lee Albert, NMT, neuromuscular therapist, creator of Integrated Positional Therapy, host of the PBS series Three Steps to Pain Free Living, and author of the best-selling Live Pain Free. Where yoga meets physiotherapy: the library is clinically authored and every session is graded, so it behaves like rehab, not like a class you have to keep up with. The research behind this
The four things people ask first.
What if exercise has made things worse before?
That's exactly why Vinys asks about leaking, heaviness and back pain before choosing anything. You're not handed a list. You get the movements that fit your answers, each with a gentler version, and nothing that asks you to hold your breath and push.
I can't get down to the floor.
Tell us. Every movement has a chair or wall version, and your session is built only from positions you mark as fine.
Do I need yoga experience?
No. It's guided movement, not a class to keep up with. One guide, one movement at a time, at a calm pace.
What does it cost, and what happens after?
Your first session is free. Card only if you start a trial. Afterwards you see the price and decide. Nothing is charged unless you choose to continue.
The way back starts at the floor.
Tell Vinys what your body is doing right now and how you feel today. Your first guided session is built from those answers, floor and breath first, and you press play in a few minutes.
This is the session, not a class. One guide, one movement at a time, a gentler version always one tap away.