I was laying in bed, off work and feeling very unwell. I’m not used to doing nothing. I texted a friend to say I was sick and he asked where my caregiver was. I had no idea who he was talking about. My mom lives in BC… I am my own caregiver. Turns out he […]
guest post by Ben Stanford
It’s hard to imagine doing much other than care for your newborn when you first give birth, but as the weeks fly by it’s a good idea for new mamas to focus on caring for themselves, too.
Self care is KEY in the sanity-saving department, and a big part of being a good parent.
When it comes to self care for new mothers, yoga classes are probably one of the most valuable uses of your time. As little as one hour on the mat per week has mental and physical impacts that will get your through all the challenges of raising a wee one.
Let’s start with the physical benefits of yoga, and get right to the point.
Shrink the uterus and tone the abs
During pregnancy the uterus grows in size to accommodate the fetus, and the hormone Relaxin encourages the muscles of the abdomen to release, to make for an easier birth experience.
Both of these are perfectly normal, truly amazing functions of the female body, but after giving birth there are ways to gently help the body back to its natural, non-pregnant state. A strong, tight lower abdomen is essential for all sorts of mama-related duties, like lifting, carrying, and cuddling baby.
Yoga poses like twists, planks and core strengtheners (think “boat” pose) are marvelous for revitalizing the lower abdomen post-pregnancy. What’s even better, yoga focuses on gradually building strength and flexibility, which will ensure you don’t strain such an important part of your body. It’s important to make sure you do not have an ab separation (diastasis recti) before working on your abs in this way.
Build upper body, baby-lifting strength
The abdomen isn’t the only thing affected by Relaxin: you may find that you come back to the mat (or the gym) with a little less arm and shoulder definition than before.
As new moms learn at Mothering Touch, in Victoria, you’ll be lifting a pretty precious load all day long, and arm strength and flexibility prevent against the aches and pains that can ensue (especially since Relaxin will have depleted a lot of your previous strength).
Yoga is a full-body practice, which means you’ll be using your upper body as much as your core and lower body. The overall effect will mitigate back and shoulder issues that are often attributed to holding baby (especially while breastfeeding).
Ease and/or prevent Postpartum Depression
A huge component of yoga is mindfulness, the ability to notice our thoughts and feelings, without allowing them to control us. Mindfulness is thought to be one of the most effective natural antidotes to depression and anxiety, which, let’s face it, a significant percentage of new mamas face.
When you go to a yoga class, expect deep breathing, subtle reminders to come back to the present moment, and lots of silence. These elements might throw you off at first if you’ve never been to a class, but they’re all a part of training your mind not to downward spiral.
Whether you’re suffering from PPD or not, lack of sleep and being at the beck and call of a tiny, crying being can bring even the most mentally tough woman to her knees. Training your mind to stay present and move through challenges with grace certainly can’t hurt.
Get true, deep rest
Our nervous system is comprised of two distinct systems: the sympathetic, and parasympathetic nervous systems.
The sympathetic system is associated with our body’s “fight or flight” response – it’s where we go when we’re stressed.
The parasympathetic system is dubbed “rest and digest”; when we’re in this state our body actually relaxes and regenerates.
Only one system can be activated at one time. Want to take a guess which one sees a lot of action when we’re waking up every hour to the screams of our most precious loved one?
The aforementioned deep breathing and mindfulness of yoga allows your body to slip into the restful state we enter when the parasympathetic nervous system is engaged.
In short, when you attend a yoga class as a new mama, you actually get the chance to REST.
Enough said, really.
Where to Go to Get a Yoga Hit
Any city is likely to have yoga studios that offer gentle yoga classes, and pre-and-post-natal clinics that offer postpartum yoga. Jenny Berthiaume offers a variety of yoga classes for new and expecting moms in the Montreal area.
Whichever way you do it, if you’re a new mother you might want to think about making time for a weekly yoga class. Your mind & body will thank you.
Ben Stanford writes about various services to help you to achieve optimum health. He likes to provide you with the tools and knowledge to achieve your goals, move better again, and lead a strong, happy, and healthy life.