Postnatal Healing tip and practices #newmumsmatter
It wasn’t long ago that a new Mum would be looked after in ‘confinement’. This meant she was well fed and rested and she had nothing to do but feed and be with her baby for the first few weeks after birth. All other chores would be done by family and friends. It was understood that this time was a healing time for new mothers. Deep rest and good nourishment were the order of the day. Still many cultures practice ‘confinement’. China and Mexico still speak of 40 days to heal a woman after pregnancy and childbirth.
For many in our culture this idea has long gone. The emphasis is on losing weight and getting ‘back on your feet’ as soon as possible. This is stressful on new mums in body, mind and spirit.
The importance of rest during this postpartum time must not be underestimated. The benefits of rest at this time can serve a women’s health for the rest of her life. Adequate rest will help muscles heal, tissues repair, nutrient levels restore and energetically allow a woman’s energy field to close and strengthen after birth. A well-rested mother will be more relaxed and happy and more likely to raise a happy healthy baby.
Tips for a new Mum
- Spend the first week being as self indulgent as possible
- Sleep during the day when your baby sleeps … just do it!
- Get as much skin to skin contact with your baby in the first few hours and days
- Carry your baby in a soft sling close to your body. Car seats are for cars. They are heavy and not designed as baby carriers and not good for a postnatal Mum to carry
- Have a good breakfast every day - treat yourself to delicious nourishing meals and snacks. Your baby is the result of all of your nutrients and omega oils, You need to restock and refuel. It takes time to replenish your levels
- Breast feed on demand - this will ensure a healthy flow of milk. Breast feed during the night - especially around 4 am as this is the time that your body regulates the quantity of milk your body needs to produce
- Do not worry about the housework - you can do that later - you can never have the first week with your new baby again
- Get as much help as you can with cooking meals, shopping , tidying etc. People who love you want to help. Ask for help at this special time
- Take time to relax and enjoy all the changes that are taking place
Postnatal Pelvic floor healing - reverse breath can be practised from birth
Sitting comfortably bring awareness to your breath and notice how it is coming and going.
See if your breath is fast or slow or deep or shallow. As you give it attention just notice if it starts to change. Is it slower or calmer or deeper?
Take awareness to your tummy and let the breath come down into the tummy.
Relax the shoulders and the upper body and feel the tummy rise and fall beneath your hands.
Simply feel and observe the breath in the belly softly rising and falling.
On the next out breath gently draw the tummy in, as you breathe in let the tummy rise and relax.
In the early postnatal days this movement will be minimal and thats OK.
This is gentle healing and these muscles will strengthen each and every day with this reverse breath.
As you breathe out draw the tummy in, as you breathe in let the tummy rise and relax.
Feel how your body feels. Begin with 6 breaths and increase it each day. Do not rush, take your time, this breath will help you to heal your deepest muscles, the ones that stretched the most and worked the hardest for you in pregnancy.
In the early weeks work with this tummy breath. When you feel ready to connect this breath to the pelvic floor muscles draw the tummy in on the outbreath and connect with the pelvic floor. Gently connect and strengthen the pelvic floor on each exhalation.
Just 6 breaths to start. Building up to 12 breaths, building up to 3 x 12 breaths.
These muscles can heal and strengthen quickly but the key is to work with them consistently. Just 3 minutes everyday will see them strengthen quickly and gently.
Available on the postnatal audio download along with healing breath and postnatal deep relaxation on www.yogabumpsandbabies.co.uk/postnatal