How Yoga Supports You on Your Postnatal Journey
I became a mum in early 2016. I don’t think anything can really prepare you for the transition into motherhood. I did a lot of preparation for the birth of my baby, so I had some idea of what to expect, but I could only second guess how my life was going to change once my daughter was born.
And what a transition! I remember moments of wonder and love, amazed at what my body had done. How I had grown and developed this whole new little person. How we had worked together to bring her into this world during her birth. But equally, there were moments when I didn’t know what I was doing. When I felt overwhelmed and tired. I remember trying to find my way in this new stage of my life, whilst trying to bond with and look after my baby and accept the changes that had taken place in my own body. My yoga practice at this time became a great resource of support and nourishment for me.
Yoga offers a wide range of physical, mental and emotional benefits that can aid in postnatal recovery, promote well-being, and help with the various challenges that come with the postnatal period. Below are some ways yoga can support you on your postnatal journey.
Creating acceptance and strength
Yoga allows us to reconnect with our body post pregnancy and birth. It can help us start to accept the changes that have taken place and address those changes where possible. Quite often women experience pelvic floor weakness post-birth and may also experience separation of the abdominal muscles, known as diastasis recti. Gentle yoga practices can help to restore strength and stability in these areas over time, and this can help to prevent health complications in the future, such as prolapse to the pelvic organs, incontinence, or painful sex.
Finding ease and space
Yoga is also great for creating ease and space in the body. Typically, areas such as the neck, shoulders and back become tired and achy postnatally from holding, feeding, carrying, and lifting baby. Yoga movements help to open and release these areas, creating more space and freedom in the way the body is held and how it moves. This can help us to feel reconnected to a sense of self and how our body normally feels.
Connecting to a sense of balance and calm
Breathing techniques, known as pranayama, are also beneficial postnatally. For example, deepening the exhalation allows the body and mind to connect to a sense of calm, generating feelings of relaxation and ease. As the exhalation lengthens, we connect to the part of our nervous system responsible for resting and slowing down, known as our parasympathetic nervous system. This is so important in the postnatal period as it allows us to feel more present, grounded, steady and calm. When our body is in this state, we allow it to restore and replenish.
Other breathing techniques, such as alternate nostril breathing or sama vritti pranayama (where the inhale and exhale are the same length and quality) help to create a sense of balance and ease. Breathing in this way helps to balance and regulate the nervous system, creating a sense of energy if we’re feeling tired (no caffeine needed)! Or a sense of steadiness and being more grounded if we’re feeling stressed and anxious.
Taking deep and healing rest
Alongside the yoga practices outlined above yoga nidra or yogic sleep is deeply nourishing in the postnatal period. Yoga nidra is ancient meditation practice that allows the body to take deep and healing rest (something that is SO needed as a mother)! Usually practiced lying down, yoga nidra guides the practitioner from the external to the internal world in a systematic way, creating a deep state of conscious relaxation. As the practice progresses the activity of the brain mimics that of deep sleep. In this way, the body, senses, intellect, and mind all relax, and the body enters the healing state. It is said that one hour of yoga nidra can give the same benefit as four hours of sleep! Therefore, it’s a wonderful practice to use to help restore and re-energise postnatally.
Balancing our hormones
Yoga has numerous positive effects, as already mentioned above, but in addition, it can help balance and regulate the endocrine system, which helps create hormonal balance. This can be particularly beneficial in the postnatal period when women are experiencing hormonal fluctuations, which can contribute to mood swings, fatigue and emotional and mental imbalances.
Sense of community and belonging
Practicing yoga in a group with other mothers can also create a wonderful support network and a sense of community and belonging. Having regular connection and interaction with others that are going through similar experiences and that are on the same journey can be comforting and empowering. It can offer a safe space to share stories, concerns and advice, and to encourage women to prioritise their own needs, desires and health in order to be able to give and care for the others in their life that they look after.