Bringing a new life into the world was a badass experience for me!
I knew going in that if I was healthy enough to maintain vigorous activity that I would. And I was! There were some modifications I had to do early on due to prolonged nausea, and a low rider (bye bye high impact and jogging - we had to keep that amniotic sac in tact.)
So inversions, and jogging were out. But as soon as I wasn't throwing up everyday I was power walking, lifting heavy weights, swinging kettlebells, modifying my yoga practice, and practicing my breathing exercises every day.
I feel confident saying that maintaining muscle mass during my pregnancy, and staying in touch with my breathing exercises were key in having a complication-free delivery. I am not saying pushing a baby out is easy. But I felt strong and capable the entire time. Most importantly I was also mentally prepared for any outcome should my plan need to change (thank you meditation!)
The 10 months since have been a wild ride physically and emotionally.
Now, I'm approaching Laney's first birth in just a few weeks. And reflecting on the past year of getting my mind and body -- forward (not back) --- into a groove I've got so much to be thankful for, and a few ideas to share.
The first few weeks were about getting myself moving, eating, sleeping, and bonding with my little nugget. It was not always easy. I did not prescribe to the often shared advice to stay in the bed, near the bed, around the bed (did I say that right?)
No I wanted to move. I wanted to walk. I wanted to settle into my postpartum body. I really, really wanted to crack my back. I absolutely loved that first supine twist.
One day my husband took the baby for a couple hours and I sat in the sauna at my local YMCA for probably way too long. But just feeling myself sweat, without a kid inside me, was heaven.
Then things shifted, quickly!
We do not have family nearby.
Once all of the initial visitors flew back home it has been me, husband, and baby -- 24/7 -- with no breaks. We both work.
Finding ways to continue to support my postpartum journey while also working and having very limited childcare has been challenging. Yoga has helped.
The Power of Yoga for Postpartum Healing
Yoga has always been my mind, body, and soul practice. But my normal Yoga practice and running practice did not feel good when I was pregnant. I opted for meditation, power walking, and weight lifting.
As soon as I could get back into Vinysasa I started mixing core exercises, walking, and vinyasa yoga as my go-to. I knew I needed to lay off heavy weight lifting for a few weeks which gave me a perfect opportunity to reintroduce myself with Yoga poses that had felt pretty crappy just a few days prior. Suddenly twists, and inversions didn't feel so bad!
But my core was shot. Ok that's not true. My core had never worked harder!
Your abdominal wall is hanging on for dear life when you're pregnant - and we probably should collectively readdress how we talk about "weak" core during pregnancy. Honestly, it's anything but weak.
That said, in the first couple weeks pospartum, I needed to be sweet to those amazing muscles and give them the attention they deserved.
The mix of breathing, gentle movements, core & body weight focused poses, and holistic vibes was perfect for postpartum. It helped with physical recovery and mental health.
Postpartum Yoga toned my muscles, and more importantly it gave me an outlet to actually just listen to myself for a few moments. Because I could do it anywhere - my Yoga practice once again came in clutch when I had literally every very understandable excuse to just be a couch potato.
Benefits of Postpartum Yoga
Strengthening the Core : After pregnancy and childbirth, the abdominal muscles are pushed to their limit. Postpartum yoga includes exercises and breathing that target the core muscles, helping to restore strength and stability to the midsection - especially the deepest layers.
Improving Posture : Nursing, carrying a baby, and lack of sleep can all contribute to poor posture. Yoga poses work to realign the spine, open up the chest, and release tension in the shoulders, promoting better posture and overall body alignment.
Emotional Healing : The postpartum period can be emotionally taxing. Yoga encourages mindfulness and self-care, creating a safe space for mothers and new parents to process their emotions, reduce anxiety, and cultivate a sense of peace.
My Go-to Yoga Practices for Postpartum Core Recovery
1. Diaphragmatic Breathing: Lie down comfortably on your back with one hand on your chest and the other on your belly. Inhale deeply through your nose, feeling your belly rise as you fill your lungs with air. Exhale slowly and completely through your mouth, engaging your abdominal muscles. Repeat for several breaths, focusing on the calming rhythm of your breath. It can be helpful to put a light yoga block on your lower abdomen as it offers a reference point for focus as you engage the lower abdomen on your exhale.
2. Cat-Cow Stretch: Get on your hands and knees in a tabletop position. Inhale as you arch your back, lifting your head and tailbone towards the ceiling (cow pose). Exhale as you round your spine, tucking your chin to your chest (cat pose). Flow between these two poses smoothly, synchronizing your movements with your breath.
3. Bird Dog: From table top extend opposite arm and leg, balancing on your grounded hand and shin. It can help to put a block on your low back to ensure that you're not dipping down or compensating. Hold each side for a few breaths, and transition to the other side slowly. Repeat several times.
4. Single Leg Mountain Pose with Arms Overhead: Overhead Marching is a great core exercise, but if you approach it from the Yoga perspective - whoa! Slow it down (even more) and hold the balance on one foot for several breaths before switching. The mix of core-focused breathing, single-leg balance, and working on strong posture builds stability fast even though you're going slow.
5. Legs Up the Wall: You retain a lot of fluid when you're pregnant and if you're in the hospital giving birth you may have also had an IV of fluid. I did and I am so glad that I did as it prevented issues. But having swollen ankles afterwards wasn't as fun. Legs up the wall is a great way to gentle reduce swelling. Bonus points for getting a gentle low back, glute and hamstring release. Plus now that you don't have a baby in your body, you can lay flat on your back more comfortably and safely. Finally, this inversion is so calming. Let it soothe your nervous system and use it as a touch point for deep breathing and even gentle abdominal wall engagement.
After the Initial Healing
After a couple weeks of walking, breathing, and core rehab I started to reincorporate weight training.
First standing and seated very stable & steady. Then I gradually incorporated squatting and lunging movements in the sagittal plan (forwards/backwards and up & down).
Finally I began to incorporate lateral lunging again. This was the movement that was hardest for me to reclaim and continues to be something I work on.
I did take up running again and I mix it with strength training and yoga. My mileage was relatively low, 2-4 miles for the first 6 months back at it. Once I was done breastfeeding I began to work with longer runs. You absolutely CAN reclaim your running practice and if you love to run but are having issues talk to a pelvic floor specialist. You are worth it!
Everyone's journey is so different. I've gotten a lot of questions about mine.
And, there it is!
My best advice? I would say do what you love to do, and also don't wait around for the motivation fairy. She is incredibly flakey in general, but even more so when you're expecting.
If you can work on your fitness levels BEFORE getting pregnant, and do not stop exercising unless you're told that you have to.
Finally, gentle Yoga and breathing exercises are available all the way up until the moment you give birth - so slide those skills in your back pocket and take them with you. You will probably find yourself in a Yogi squat in the delivery room; I did ;)
Once the baby arrives live only gets weirder and more lovely. Be committed to your value of health, but be flexible in how it shows up. As you navigate the joys and challenges of the postpartum period, remember that self-care and self-compassion are essential aspects of your healing journey. Mindful yoga offers a holistic approach to postpartum recovery, nurturing your body and soul with each breath and movement. Embrace the transformative power of yoga as you create space for healing, strength, and inner peace during this sacred time of new beginnings.
Mama, remember each person's postpartum journey is unique, so listen to your body, honor your limitations, and celebrate the progress you make on the mat and in parenthood.
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