Ready to get out of the house and start moving your body again after birth? Look no further than postnatal yoga (or as we call it here Mini & Me or Mums & Bubs Yoga). This form of yoga is tailored specifically for women who have recently given birth - with the best part being that you can bring your bub along with you! It offers many benefits for both you and your baby. In this blog post, we will discuss the many benefits of postnatal yoga, as well as how to get started!
Focus on Pelvic Floor
One of the main benefits of postnatal yoga is that it helps to strengthen your pelvic floor muscles. These muscles are key in supporting your bladder, bowel and uterus. They can be weakened during pregnancy and childbirth, so postnatal yoga is a great way to help regain strength in this area. Yoga strengthens the pelvic floor by toning the muscles and improving blood circulation with breathing exercise combining kegels and a focus on lifting during different poses. Yoga also focuses on body awareness - key in making sure the right muscles are being activated. Strengthening your pelvic floor can help to improve bladder control, reduce the risk of incontinence and support your organs.
Regaining Abdominal Strength
Another benefit of postnatal yoga is that it helps to strengthen your abdominal muscles. This is especially important if you have had a C-section, as this type of surgery can leave your abdominal muscles feeling weak and stretched out, but of course important no matter what delivery type you had to help re-engage muscles not used for several months. Postnatal yoga can help you regain strength in these muscles and get your body back to its pre-baby state!
Closing Your Diastasis (Abdominal Separation)
Diastasis recti is a condition that can occur during pregnancy when the abdominal muscles stretch and separate. This can happen to anyone, but a larger separation is more common in women who are pregnant with twins or multiples, have had previous pregnancies or are carrying extra weight. Postnatal yoga can help close this separation by toning and strengthening the abdominal muscles. Due to hormonal changes post partum, it's important to focus on closing this seperation early on.
Stretching Out Tight Muscles
Postnatal yoga is also great for stretching out tight muscles, especially those in the shoulders, chest and back from all the nursing and holding your baby! These yoga poses will help to release tension in these areas and give you some much-needed relief.
Connecting With Other Mums
Finally, postnatal yoga is a great way to connect with other mums who are going through the same thing as you! It can be difficult to find time to socialise when you have a new baby, so postnatal yoga classes offer a perfect opportunity to meet other mums and chat while you exercise. Our Mini & Me classes ensure plenty of time for this connection after class, with a coffee, juice or kombucha to encourage other mamas to stay around!
Getting Bub Out of the House
It's no secret to second (or third +) time mamas that babies are often happier outside of the house. All the noise, movement and activity means that bubs are engaged, more settled and often sleep better later as a result! Our Mini & Me classes also include a bit of baby yoga - think better digestion, much needed connection and an overall more pleasant baby to be around!
If you’re interested in trying postnatal yoga, these classes are gentle and slow-paced, so they are perfect for beginners. Our classes also include a check in with one of the brilliant physios at Articulate Physiotherapy to ensure you know exactly how to modify any poses that may not be suitable straight away! You can book for these classes online, or give us a call on 07 3061 5050. We would love to see you and bub in one of our studios soon!
When you have a baby, it seems like everyone wants to hold them. Friends, family members, and even strangers all want to get their hands on your new little one. While it's certainly flattering that people are so interested in your baby, you don't always have to say yes when someone offers to hold them. In fact, there are times when it's perfectly ok to say no. If you're not comfortable with someone holding your baby, or if you just don't feel like giving them up for a while, don't be afraid to speak up!
Here are a few times when it's ok to say no to someone holding your baby:
The bottom line is that it's ok to say no to someone holding your baby if you're not comfortable with it. You know your baby best, and you should always do what feels right for both of you.
Saying no doesn't have to be rude or ungrateful. Just explain simply and straightforwardly that you're not comfortable - most people will understand - or if that feels uncomfortable, just make a polite excuse. You can always say that they're due for a feed or sleep, or say that you aren't letting anyone hold them until a certain amount of weeks or vaccinations. Remember, it's your baby and you have the right to make decisions about who holds them!
As long as you're honest with yourself and others about why you're saying no, there's no reason to feel guilty or uncomfortable. Remember that your baby is precious and deserves the best possible care - which includes being in the arms of those who love them most. Hold your ground mama - you'll never regret loving your baby!
As a new parent we believe it is vitally important to learn safe co-sleeping practices. While most parents don't believe they will co-sleep in western cultures, it is estimated that nearly 80% of parents co-sleep at one point or another. Co-sleeping with your baby can provide many benefits to both you and bub, but it is crucial to do so safely (which is why knowing how in advance is key!). It's important to avoid high risk situations like sleeping with bub on a couch or beanbag as while co-sleeping is a risk factor for SIDS, it's the surface that you co-sleep on that really is the biggest influence on this.
he Safe Sleep 7 are seven basic rules that will help keep your baby safe while co-sleeping. By following these simple guidelines, you can rest assured that your little one is safe and sound while sharing a bed with you, helping you all to get a good night sleep.
*Please note, co-sleeping is not safe for all families or babies and should be avoided if your baby was premature, if you are a smoker or if under the influence of drugs or alcohol.*
The first rule of the Safe Sleep Seven is to create a safe sleeping environment for your baby. This means making sure that there are no pillows, blankets, or stuffed animals in the bed with them. The only thing in the bed should be you and your baby. If it's cold, make sure you're wearing warm pyjamas so you don't need a blanket all the way up to your chin.
The second rule is to never co-sleep with your baby on a sofa or armchair. This can be extremely dangerous as babies can easily roll off of these soft surfaces and onto the floor. Always find a bed even if that means kicking your partner out!
The third rule is to always place your baby on their back to sleep. This position is the safest for babies and will help reduce the risk of SIDS (sudden infant death syndrome). Once baby is old enough to roll by themselves, they can of course move on to their belly or side without you worrying.
The fourth rule is to use a firm mattress when co-sleeping. A soft mattress can be dangerous for your baby, as it can increase the risk of SIDS. If your mattress is super soft, try popping a yoga mat underneath the blanket where bub will be laying to give them a firm surface.
The fifth rule is to avoid co-sleeping if you are a smoker. Babies who are exposed to secondhand smoke have an increased risk of SIDS. This includes sharing with a partner who smokes as well. Bed sharing in a house with smoke simply isn't worth it.
The sixth rule is to avoid co-sleeping if you are drinking alcohol or taking medications that could make you drowsy. These substances can put your baby at risk while co-sleeping. Make sure everyone in bed with bub is sober and easy to rouse.
The seventh and final rule is to never leave your baby alone in bed with another person. This increases the chance of accidentally rolling on top of your baby, which could lead to suffocation or strangulation.
By following these safe co-sleeping practices, you can rest assured that your baby is safe and sound while sharing a bed with you. Keep these guidelines in mind and enjoy all the benefits that co-sleeping has to offer!
We believe here that co-sleeping with your baby is like teenagers having sex - rather than telling you not to do it, it's MUCH better to teach you how to do it safely!
Labour is an intense experience for most women. We've all heard of labours that lasy for days, and while there is certainly a genetic component, the good news is that there are a few things you can do to shorten the duration of your labour (and get your baby into your arms sooner!).
Exercise During Pregnancy
There is a lot of evidence to support the fact that exercise during pregnancy helps shorten the duration of labour. It may also help you have an easier time pushing your baby out as well! This study found that pregnant women who exercised for four weeks before their due date had a shorter first stage of labour (the part where contractions are happening but dilation has not reached complete) than those who did nothing at all.
Exercising regularly can come with many benefits and it's recommended by most doctors, unless they're advising against it in your specific case. But if you've been given the green light, here are some easy exercises to try:
One of the best ways to shorten labour is to stay active during labour. Movement helps the baby move down through the birth canal, which can speed up the process. Labour can also be sped up by using gravity to your advantage. For example, standing or squatting can help the baby move down faster. This is because the pelvis is more open and there are fewer obstacles in these positions. Our Active Birth Workshops go over a variety of different positions and exercises that can help through each stage of labour, and also suggest ways that your birth partner can be involved.
Eating dates during pregnancy can help to shorten the duration of your labour. A study was done on women who ate six dates a day in the last four weeks before their due date, and they were found to have less need for induction or augmentation of labour than those who did not eat dates (Hale 2012). It is believed that the benefits come from eating dates because they contain natural oxytocin, which is a hormone that helps with labour.
Boosting Your Oxytocin
Oxytocin is a naturally occurring hormone in your body which surges during Labour and pregnancy. It's also known as the “love” or “feel good” hormone because it creates feelings of bonding and euphoria within our bodies. It plays an important role in Labour, helping to move labour along by:
Oxytocin is produced in the brain, but it's also released by physical touch. Labour can be sped up by getting a massage from your partner or going for a long walk with them - oxytocin is known as the "cuddle" hormone! You can also try anything that makes you feel happy and safe - romantic comedies, dim lighting, essential oils and mantras all come in handy! Labouring in an environment that makes you feel safe and loved is also important because it’s easier for the body to release oxytocin when we feel relaxed.
Taking opportunities to rest
Labour is a marathon, not a sprint. You need to be able to focus and conserve your energy so you can use it when you really need it! This is why it's important to take advantage of opportunities to rest - even if that means taking a nap in the middle of labour. Labouring at home for as long as possible also gives you this opportunity, as opposed to being in a hospital where you may feel like you need to be constantly moving.
Cultivating a positive mindset and environment
Believing that you can and will birth a healthy baby and that your body is capable of bringing your baby safely and soundly into the world can make a huge difference to your labour experience. Fear can delay labour and lead to interventions, so try to keep your mind focused on the positive aspects of labour using a combination of the tips above.
Being in a good frame of mind will help your body release oxytocin more easily, leading to a shorter, easier Labour. So take some time for yourself in the weeks leading up to labour - get plenty of rest , read a good book, have some “me time”. Labour will be so much easier if you step into the labour and birth process feeling rested and ready!
Cultivating self-compassion and confidence are some of the best ways to shorten labour. If this isn't something that comes naturally for you, our Active Birth workshop covers techniques like meditation as well as other relaxation & visualisation techniques designed specifically with pregnancy in mind.
Remember, every labour is different and what works for one person might not work for another. These are just some ideas on how to shorten your labour - do what feels best for you! For more information or advice, please don't hesitate to get in touch with us. We're here to help!
If you're a new mum, you might be wondering what the best type of rehab is. We genuinely believe that postnatal Pilates is definitely the answer! Here at our clinic, we recommend it to all our patients who have just had a baby. Pilates is gentle on the body and can be adjusted to your ability, making it perfect for postnatal rehabilitation no matter where you are in your journey. Not only will Pilates help rebuild your overall strength, but it can also help address issues with your pelvic floor health, help to close abdominal separation and with it's focus on movement and breathing is wonderful for mental wellbeing.
There are many Pilates classes available, but we highly recommend seeing a Pilates instructor who is either a physiotherapist or exercise physiologist and/or who has training in postnatal Pilates. They will have the knowledge to help you safely and effectively build your strength back up again. It's also important that they can assist with helping you address issues such as diastasis recti or pelvic floor dysfunction.
Pilates is Gentle
The Pilates method of exercise is a gentle and effective way to begin rebuilding your strength after having a baby. It usually involves small, controlled movements that are focused on activating the core muscles as well as improving overall strength throughout the body. The Pilates exercises can be modified or made easier by using alternate positions and equipment if you're not ready for more advanced exercises yet. Pilates makes it easy to work at your own level while progressing through different levels of difficulty when you're ready so it's perfect for postnatal rehabilitation!
Pilates Can Help Restore Pelvic Floor Functionality
A very common issue in women during pregnancy and postpartum is pelvic floor dysfunction, including leaking urine (incontinence ) and prolapse. Pelvic floor dysfunction can be caused by a number of things, including pregnancy, childbirth and aging. A weak pelvic floor can also lead to other problems such as lower back pain and discomfort during sex.
Pilates is one way that you can help to restore functionality of your pelvic floor muscles. The exercises are designed to specifically target these muscles, helping them to become stronger over time. With regular Pilates sessions (ideally twice per week), you may start seeing an improvement in your symptoms in just a few short weeks!
Pilates Can Help Address Diastasis Recti
Another common issue post-pregnancy is abdominal separation, otherwise known as diastasis recti. This occurs when the two halves of the rectus abdominis muscle (the muscles that run vertically down the front of your abdomen) separate, often due to the increased pressure on the stomach during pregnancy. Diastasis recti can cause a number of problems such as back pain, urinary incontinence and pelvic prolapse.
Pilates is one way to help address this issue. The exercises are designed to work all the abdominal muscles, including those that have been separated. With regular Pilates sessions you may start seeing an improvement in your symptoms within a few weeks. Not only will Pilates help to close the separation, but it will also help to improve overall strength and stability in your core!
Pilates Is Wonderful For Mental Health
Pilates is a wonderful form of exercise for helping to improve mental wellbeing. The Pilates method focuses on increasing body awareness, improving posture and breathing while also providing time out from the stresses of daily life. It's a great way to help reduce stress levels after having a baby! Pilates is gentle enough that you can do it even when you're exhausted or feeling low - in fact those are times when we recommend Pilates most!
At our clinic, we offer Pilates sessions specifically for new mums (check out our upcoming Postnatal Reformer Classes here), so if you're looking for somewhere to start your Pilates journey then get in touch today! We would love to help you on your journey back to health.
Creating your own personal mantras and affirmations can be a great way to stay positive during pregnancy. They can help you focus on the good things happening in your life, and keep you from getting overwhelmed during a unpredictable time. Affirmations are statements that you repeat to yourself, while mantras are chants or prayers - they're similar but slightly different, but both can be extremely positive if used correctly during pregnancy and labour. In this blog post, we will give some examples of mantras and affirmations for pregnancy, the benefits of using them, and talk bout how to create your own affirmation or mantra. There's no right or wrong when it comes to using these statements - they should be completely unique to you, and should help you find peace, calm and happiness in moments you need it most.
What is a mantra?
Mantras are short, sacred phrases or chants that are repeated over and over again - they are generally written in sanskrit, but can also be found in many other languages. They can be used as prayers to be sent out to the universe or a higher power, or to focus the mind during meditation. Mantras have been used for centuries in many different cultures. The word “mantra” comes from the Sanskrit word “man” which means “to think” and “tra” which means “tool”. So a mantra is basically a tool for thinking or shaping your thoughts.
There are many mantras to choose from - ranging from the simple "om" or "aum" which is the original sound of the universe, or more complex mantras like "Sa ta na ma" describing the endless cycle of death and rebirth. An experienced yoga teacher will be able to guide you through different manta chants and help you find one that resonates with you. Both soothing during pregnancy and focusing during labour, you can play with tone, volume, repetition and speed with mantras to see what feels good for you.
What is an affirmation?
An affirmation (or sankalpa) is a positive statement said in the present tense. It is designed to help create a positive mindset, and can be used to counterbalance other thoughts (usually negative) that try to take over. They can be particularly useful if you are feeling anxious or fearful. In our culture this is particularly prevalent for birth - we often don't trust in our bodies and the miraculous things they can do.
Here are some examples of affirmations for pregnancy:
"I am healthy and strong."
"My baby is healthy and strong."
"My belly and baby are the perfect size".
"I will get to hold my beautiful baby soon".
"My baby knows exactly when to arrive".
"I am a capable mother."
"Labour and delivery will go smoothly."
"My body knows exactly what to do".
"Every contraction brings me closer to my baby."
"Thousands of women are labouring right along with me."
"I trust in my body and it's ability to birth my baby safely."
What are the benefits?
The benefits of mantras and affirmations during pregnancy include:
Mantras and affirmations can be used at any time during pregnancy, but are especially useful during the third trimester when many women experience an increase in anxiety or stress. They can be repeated silently or out loud, depending on what feels best for you. You may also want to write them down and carry them with you, stick them on the mirror, or use a recording to help you stay focused.
Creating your own affirmation or mantra is easy. Just find a phrase or sentence that feels true for you, and repeat it to yourself as often as possible whenever you feel like you need it. It can be helpful to write it down and carry it with you, or use a recording to help you stay focused. Our Active Birth course looks in more details at mantras and affirmations and can be a great place to start practicing using these tools. If you come up with something that really speaks to you, feel free to share it in the comments below! We would love to hear from you. :)
If you're looking for a versatile and inexpensive tool that can be used during pregnancy, labour and postpartum, you need a rebozo! A rebozo is a large, rectangular piece of cloth that is typically made from 100% cotton. It has been used for centuries in Mexico and other parts of Latin America for various purposes, including: supporting the baby during pregnancy, helping with labour and delivery, and aiding in the healing process after childbirth. If you're interested in using a rebozo during your pregnancy or postpartum journey, keep reading for more information!
The rebozo was originally created in Mexico where it was originally created by indigenous people as part of their traditional clothing. These days there are many different types of rebozos available online or at local craft stores - some even come with embroidery designs on them too and can be a beautiful keepsake from this special time.
Using a rebozo during pregnancy
Rebozos can be a great way to help support your growing baby - used with a partner, the robozo can help take the pressure off the growing weight of their belly, plus can be a lovely way to massage especially around the lower back and hips. You can also use it as a compression garment to provide support to your belly throughout the day - simply place the rebozo around your waist, and tie it securely in the back. This will help keep your little one close to you and provide some extra support. Many women find that using a rebozo during pregnancy helps reduce lower back pain and improve circulation.
Using a rebozo during labour
There are various ways to use the rebozo during labour to help with recovery between contractions as an alternative pain relief option. It's also been shown to help speed up labour, by providing counterpressure on the uterus and helping to move the baby down into position. If you choose to labour or give birth at home, having a rebozo on hand can be really helpful, and doesn't require any pre-planning or expensive tools.
Using a rebozo postpartum
After delivery, the rebozo can be used to help with the healing process. It can be wrapped around your waist again like a compression garment, used to massage and "close the bones" or used as a sling to carry your baby. Plus, it's great for breastfeeding! The rebozo can help support your back and keep you comfortable while nursing.
If you're interested in using a rebozo during your pregnancy or postpartum journey, we highly recommend checking out our online store (we have lots of beautiful colours for sale), and booking in to our Active Birth Workshops where we explore their use in more detail. We can show you how to use these for massage and support, and give your birthing partner time to practice using it before the big day.
Wanting to grab a rebozo in Brisbane and need to arrange a time to pick up? Give us a call on 07 3061 5050 to arrange.
A baby carrier can be one of the most important items you own as a new parent (and even more important when baby number 2 or 3 comes along!). It provides a simply way to carry your baby hands free, is helpful for creating a strong bond (with either parent), can help settle and upset baby, can help your baby to fall asleep, and can help you to easily get out of the house to places where a pram can't access. You'll want to find a good quality carrier that is comfortable for both you and your baby, distributing the baby's weight evenly and keeping them in a safe position. You also want a carrier that is adjustable, so that it can be used be multiple people and can grow with your child. You can find more information on carriers, brand and fit online or in babywearing classes (like in our Mothers Group). We're huge fans of baby carriers here, which is why we've listed our top benefits for babywearing (to convince you to grab one if you haven't already got one!).
Baby Carriers Foster Healthy Attachment
Babies who are carried often have healthier attachments to their parents, and are more likely to develop secure attachments as they grow older. This is because babywearing allows parents to be constantly in contact with their baby, providing them with the security and comfort they need. It also helps promote baby's development, including their vision and motor skills as they are moved around to different environments. It can help new parents to bond with they babies too fostering healthy attachment both ways. Carrying your baby close and even practicing skin to skin in the carrier and provide lots of feel good hormones like oxytocin for all parties involved!
Baby Carriers Allow You to Get Things Done with Both Hands
Baby carriers also allow parents to get housework, shopping and basic tasks done while caring for their child. This can be especially helpful for mums who have more than one child, and need their hands to help their toddler (and by help of course we mean stop running away or climbing something dangerous). You can also use a baby carrier to take your baby with you on errands - grocery shopping is much much easier with two hands, and daycare drop offs for older kids are a breeze with the baby strapped to your chest.
Baby Carriers Allow Your Bub to Nap on The Go
Baby carriers make it possible for babies to take naps on the go, meaning you aren't trapped by naps and can get on with your day and out of the house. The rhythmic movement of being carried helps baby to relax and fall asleep, meaning you can continue to move around, go for a walk or get things done while they snooze. This is a great way to get your baby some rest during the day, especially if you are out and about - many babies are out like a light within minutes of being popped in the carrier, and it can be a great way for dads or other carers to get babies to sleep allowing mum to have a rest.
Baby Carriers Save Your Arms and Back
Baby carriers can also save your arms and back (especially as your bub gets bigger) as older babies still like to be held a surprising amount. Carrying your baby in a carrier for long periods is much better for you (and more comfortable) than carrying them in your arms. As your baby gains weight be sure to seek out a carrier that distributes the weight easily through your shoulders and hips, changing the settings or moving to a toddler carrier if needed. It's certainly possible to use your carrier to carry your bub well into their toddler years without too much strain, with many good quality carriers holding 16-18kg toddlers with ease.
Baby Carriers Make More Places Accessible
Anyone who has tried to get a baby plus their pram up a flight of stairs knows what we mean! A baby carrier can open up a lot more places to you and your baby. You can take them into small shops, on public transport, or even on hikes or to the beach. With a good quality carrier your pram doesn't feel quite as necessary in situations where maneuvering it is difficult.
As you can see, there are many benefits to babywearing – for both baby and parent if you find the right one. So if you are looking for a way to bond with your child, get things done around the house , or just take a break, babywearing may be the perfect solution for you.
Our 8 Week Mothers Groups always have a babywearing expert as one of our fabulous guest speakers! Plus, we're always happy to recommend our favourite brands and consultants so you can find out more. Don't hesitate to pop us an email to firstname.lastname@example.org if you're interested in more information on babywearing, or you would like to be a part of our 8 Week Mothers (Parents Group). We would love to help you and your bub!
It's probably fair to say that yoga breathing has been one of the simplest discoveries for anyone looking for effective pain relief and a way to cope with labour. It requires your body to make physiological changes during labour - stimulating your parasympathetic nervous system (the part of our nervous system which allows us not just to survive but to function properly day-to-day and enter states like sleep and rest). It also stimulates the production of feel good hormones like serotonin and oxytocin, both of which can be particularly helpful in easing any fear or anxiety you might have about labour, and helping labour to naturally progress
You may not think pranayama (yoga breathing techniques) sound particularly interesting, but they're surprisingly powerful at helping you manage the intensity of contractions . Many yoga breathing techniques are similar to Lamaze breathing, with a few tweaks that make yoga breathing more effective. Since yoga breathing is so useful in labour, it makes sense to practice before you give birth as well. In this blog we'll explore some of the most popular techniques that will really help you manage pain and fear during labour, with many of these introduced and practiced in both our Prenatal Yoga Course and Active Birth Workshop.
The yoga breathing technique Anulom Vilom is similar to Lamaze 'relaxation breaths'. It's the same type of breathing you might use in yoga class when you're moving through a deep stretch. When practiced during labour, it can be extremely helpful because it stimulates the parasympathetic nervous system by stimulating the vagus nerve, and encourages your uterus to release oxytocin, which reduces pain and stimulates more contractions. Not only does this lessen the perceived severity of contractions by reducing their intensity, but also helps to shorten the duration of labour and decreases the need for interventions
Anulom Vilom pranayama is very easy - just start by breathing into the belly for a count of 4 counts, then exhale for twice as long (a count of 8), through the mouth making a whooshing sound.
The yoga breathing technique works well with the contractions you feel in labour because it's not too rushed or forceful - this allows your body to respond accordingly without becoming overwhelmed. And since yoga breathing is performed at a steady pace, it can be used throughout all three stages of birth to support the process.
NADI SHUDDHI PRANAYAMA
Nadi shuddhi pranayama is similar to Anulom Vilom pranayama in that it encourages oxytocin production and reduces pain levels. However, it's much more dynamic than Anulom Vilom so requires a little more practice.
Nadi shuddhi can be used to stimulate your parasympathetic nervous system, balance out the hemispheres of your brain and ignite feel good hormones like serotonin. It is incredibly efficient at balancing your mind and body, which encourages you to stay present during labour while calming you down.
To practice nadi shuddhi yoga breathing, start by inhaling through both nostrils. Then hold your breath for a couple seconds before exhaling through one nostril while closing off the other with a finger or thumb. The cycle should then repeat - inhale through both nostrils again, hold for a couple seconds and release through one nostril while closing off the other.
Nadi shuddhi yoga breathing can be used for all three stages of birth - but you're most likely to find it useful during transition, which is typically when women are experiencing their worst pain. It really supports women during this stage as this is when the 'crisis of confidence' is most likely to occur, and the feel good hormones can help you stay present in labour without focusing too much on the pain leading up to pushing.
Ujayi pranayama is yoga breathing that's performed through both nostrils with a slight constriction at the back of the throat to create an ocean sound. This yoga breathing technique is best suited for the second stage of labour - pushing.
Ujayi pranayama yoga breathing uses the diaphragm to encourage downward motion, which helps open up your pelvic floor. It also encourages you to make sounds which can be a great pain relief tactic, and again stimulates the vagus nerve responsible for activating your parasympathetic nervous system.
An added benefit to ujjayi yoga breathing is that it requires you to breath deeply into your abdomen instead of shallowly into your chest or shoulders. This stops the neck and shoulders from getting tense, and helps to ease tension in the abdominal muscles caused by contractions.
Shanti pranayama yoga breathing is performed by exhaling deeply while closing off your left nostril with your thumb. Then, after inhaling through both nostrils for a few seconds, close off your right nostril and hold for a couple more seconds before exhaling again and repeating the process by closing off your left nostril.
There are several yoga breathing techniques that can be used throughout labour, but shanti pranayama yoga breathing has the most variety of applications. It's often used in yoga classes to help students relax and prepare for meditation, so it makes sense that this yoga breathing technique would also encourage relaxation for birth.
When you're in the transitional stage of labour, shanti yoga breathing is great option because it encourages your body to produce feel good hormones while activating parasympathetic activity.
UDGATAN VATI KRIYA
Udgatn vati kriya yoga breathing can be used when your midwife, doctor or childbirth educator tells you to stop pushing and breathe. Although the name of this yoga breathing technique is associated with deep belly breaths, any slow paced yoga breathing will help at this point because holding your breath should not be an option anymore.
When it's time for you to push, make sure each yoga breath lasts long enough for your baby's head to crown - which means that udghatan vati yoga breathing is ideal for this stage of labour because your yoga breathing should be a little slower and deeper than usual.
AMA VRTTI PRANAYAMA
Sama vrtti pranayama yoga breathing isn't recommended until you're fully dilated, but it's best to use yoga breathing techniques that encourage equalising the pressure in your body - like sama vrtti pranayama yoga breathing - when you feel like all that is left to do is push.
From the deepest point of your yoga breathing, exhale while contracting your perineum muscles, then wiggle your toes and try to relax everything in between them. Only when you're completely relaxed should you allow your baby's head to crown and use yoga breathing techniques that aim at equalising the pressure in your body to help with this stage of labour.
Although yoga breathing can be used throughout the entire process of childbirth, using yoga breathing techniques that encourage relaxation or deep belly breathing will probably be most helpful during transition, when it comes time for you to push and before your baby is born .
However, all yoga breathing techniques have a similar goal - they're supposed to keep you focused and present to help labour progress while you stay calm. If you're looking to practice breathing techniques we highly recommend Prenatal Yoga classes from 12 weeks onwards, as well as workshops like our Active Birth to explore these techniques and more. Have questions about what courses or workshops might be best for you? Give our Coorparoo Prenatal centre a call on 07 3061 5050 - we would love to chat to you!
Pregnancy can be a time of great change and growth, both physically and mentally, so changing how you move and stay active is key. Pilates is a fantastic low impact pregnancy exercise that provides many benefits for mamas-to-be - whether you've been doing Pilates for years or are a complete beginner! In this blog post, we will talk about the top 9 reasons you may want to consider taking up Pilates during pregnancy, and how it can benefit you physically and mentally through pregnancy and beyond.
Pelvic Floor Strength: One of the main benefits of Pilates during pregnancy is increased pelvic floor strength. The stronger your pelvic floor muscles are, the better prepared you will be for labour and delivery, and most importantly, recovery. Although there are no guarantees, helping to strengthen your pelvic floor during pregnancy can help to prevent issues like prolapse and incontinence after birth, and ensure a speedier recovery to boot.
Leg Strength: Many women find that their leg strength decreases during pregnancy. This is often due to a combination of factors such as extra weight gain, postural changes and hormonal fluctuations. Pilates can help to combat this by increasing endurance and strength in the legs - which will come in handy when it comes time for labour! Strong legs can be used to stay active throughout the labour process, and depending on positions can also assist in pushing. Having strong legs also means a quicker lower body recovery after birth, and puts you in good stead for hours of rocking, swaying and walking with bub.
Mental Health: Pregnancy can a time of great change and adjustment, which can bring with it a lot of stress. Pilates is great for providing the mind and body with benefits, such as improved concentration span and mood regulation - all of which can help during pregnancy. With it's fantastic combination of mindfulness and exertion Pilates can help to release endorphins and dopamine - the ultimate feel good hit!
Reducing Diastasis Recti: "Diastasis recti" refers to a separation of the abdominal muscles that occurs during pregnancy as your baby grows and moves the muscles apart. Although an abdominal gap is normal, it's important to note that diastasis recti does not heal on its own after pregnancy - in fact, if you don't take any action towards strengthening your core, chances are it will get worse over time. Prevention can be beneficial here as the stronger your abdominal muscles are during pregnancy, the easier it will be to reactivate them once bub has arrived. Although abdominal exercises in pregnancy don't look the same as they do before falling pregnant, they can still be highly effective in supporting your core and bub if modified correctly for safety.
Increase Endurance: Pregnancy can be a time of increased fatigue and pregnancy Pilates exercises are an excellent way to combat this! Many pregnancy Pilates programs will build up endurance so that you'll have the energy for labour, birth and beyond - which is what we call pregnancy power. Pilates can be incredibly energising for mamas to be, and even when you're feeling low, a gently workout can make all the difference.
Reduce Back Pain: Back pain is one of the most common pregnancy complaints - especially in the later stages when your baby bump has grown substantially. Pilates provides relief from back pain by building strength in all areas of your body (including core, legs and arms!) This not only reduces pressure on your spine but also ensures that both mama-to-be's and unborn bubs remain safe during pregnancy.
Strengthen arms: Another pregnancy complaint is a weak upper body. Pilates can help to increase strength in the arms, which will come in handy for all those hours of holding baby. Before you know it you'll be lugging a baby, a giant bag and a pram through all sorts of locations, and you'll be glad you spent time making sure your arms were strong before bub was here!
There you have it - 9 great reasons why pregnancy Pilates should be at the top of your list! If you're looking for a prenatal Pilates program that is safe and effective, we recommend trying our Prenatal Pilates Course hosted by the amazing team at Articulate Physiotherapy. Designed by an experienced pre/postnatal exercise specialist, this program provides everything you need to stay healthy and strong throughout pregnancy.
We hope you enjoyed this post - feel free to share with your pregnant friends or those who are planning on becoming pregnant in the future! And don't forget to leave us a comment below if you have any questions about pregnancy Pilates or get in touch with one of our friendly team by email us at email@example.com. We would love to hear from ou!
Labour. While some women claim to have an orgasmic birth, the rest of us experience a significant amount of pain. While the pain is positive - each contraction takes us close to meeting our baby - getting through the pain to the bliss of bringing bub earthbound can be a challenge. Thankfully there are a number of labour pain relief options available for women to choose from, with different strategies suiting different stages of labour, Some labour pain relief methods involve drugs, while others do not, and being prepared and informed can help you labour go much smoother. In this article we will go through the labour pain relief options available to you and talk about which ones might be best suited for you.
Labour pain relief methods come with their own set of pros and cons, so it's important to talk to your care provider about what might be best for you. Whichever option you choose, know that you're not alone - tens of thousands of women each year successfully labour using various forms of pain relief. You can do this!
Navigating through the world of pregnancy appointments can be overwhelming! Knowing who can help and with what is all unchartered territory - you may be wondering who to see for your prenatal care and what role they might play. This blog post will tell you all about the allied health professionals that are important during pregnancy and why! We cover the most common allied health professionals that we work with here at Nascent including physiotherapists, dietitians, osteopaths, remedial massage therapists, acupuncturists, sonographers and exercise physiologists. If there's an allied health professional that you love just let us know!
Pregnancy is associated with many physical and emotional changes. The allied health professionals listed here can help provide support during your pregnancy through the following ways:
Physiotherapy in pregnancy
A physiotherapist can show you some simple exercises to do as well as give advice on how to manage any pain that may arise due to the extra weight of pregnancy or common conditions such as SPD (it's common not diagnosed until later in life). They also teach mums about pelvic floor exercises, which are important after childbirth. They're our go-to for any aches or tension and are experts at helping to prevent problems before they even start!
Osteopathy in pregnancy
An osteopath will check for aches and pains throughout the body - back and pelvis problems tend to increase during pregnancy because of increased weight, so it's always good idea go see an allied health professional who specialises in this area if these symptoms occur. They can also help with techniques for labour and birth.
Nutrition and Dietetics in pregnancy
A dietitian will ensure you are getting the right nutrients for you and your baby - especially important in the third trimester when cravings and aversions to certain foods are common. They can also give advice on how to beat morning sickness, stay healthy through each trimester, prevent unnecessary weight gain and meal plan for the fourth trimester once bub arrived. They're also brilliant at helping to control gestational diabetes and have great roles to play once bub is born too!
Remedial Massage in pregnancy
A remedial massage therapist can help relieve tension headaches, neck pain, carpal tunnel syndrome and other pregnancy related problems. The gentle massages they provide can be really soothing during this time! Many massage therapists can treat with pregnant women laying either on their side or on their bellies with a special pregnancy cushion. Absolute bliss for mamas who are belly sleepers!
Acupuncture during pregnancy
An acupuncturist may be able to help with issues such as nausea, vomiting, breech babies or fertility problems. They can also help to prepare for labour, and many women swear by them helping with babies that are overdue. It's worth speaking to them if you have any concerns your pregnancy - acupuncture is a very safe treatment.
Sonography during pregnancy
A sonographer will be able to check the development of your baby and make sure everything is going well with them - especially in early pregnancy when things can change very quickly! In Australis it's standard to see a sonographer at 12 weeks and 20 weeks, however many mums have an earlier dating scan, and a later scan to check bubs position and size. They can also do scans at different stages during pregnancy for expecting mums who want something special from their experience - photos and videos to keep as a memory. Many parents opt to find out at 20 weeks whether they are having a boy or girl with their sonographer. Or of course you can ask them to keep mum and stay team green!
Exercise physiology in pregnancy
An exercise physiologist can help women to stay active safely throughout their pregnancy. They can help to modify exercises to suit each trimester, and work with your physiotherapist or osteopath to use exercise in order to reduce pain. Staying active during labour is associated with a shorter active birth stage and a better recovery. We love encouraging pregnant mamas to stay active as much as possible!
Psychology in pregnancy
A psychologist specialises in emotional and mental health, so may help if you are feeling anxious or stressed about something during your pregnancy - allied health professionals such as psychologists have training to work through these issues effectively. If you have suffered from mental health issues prior to falling pregnant we certainly recommend checking in. They can also help you to prepare mental health strategies for when bub arrives, and ensure that you get support quickly if PND or PNA becomes an issue for you.
The allied health professionals mentioned above all provide different services but share the same goal: helping pregnant women stay healthy throughout their pregnancies! Do you have a favourite allied health professional? Give them a shout out in the comments below!
Finding postpartum mental health can be hard. There are so many new pressures, responsibilities and demands on your time post-baby that it's easy to feel overwhelmed, exhausted and unfulfilled. But postpartum depression is not inevitable - there are some simple steps you can take now to improve your postpartum mental health and prevent postpartum depression later on in life.
Try to exercise every day. A postpartum workout will not only help you to rehab after all of the physical changes your body has gone through, but it will also give you a boost of endorphins which can improve postpartum mood and prevent postpartum depression from setting in. If the weather is poor or if none of your friends are free, do an online workout or take a walk around the neighbourhood.
Meet New Mum Friends
One of the best things you can do for your postpartum mental health is to find some new mum friends. Meeting other women who are going through the same thing as you, and who understand what you're going through, can be really helpful. It's also a great way to get out of the house and have some fun! There are lots of different ways to meet new mums - try joining a mothers group, go to a postnatal yoga class or start up a postnatal playgroup in your area.
Leave The House
Another key step in improving postpartum mental health is to get out of the house on a regular basis. Staying indoors for too long post-baby will only make you feel isolated, lonely and trapped. So try to leave the house at least once a day - even if it's just for an hour or two! If your partner is home with baby, go out by yourself (this could be somewhere like the park where you can take baby along) but if they're not available then don't let that stop you from leaving the house postpartum depression may set in otherwise.
Ask For Help
Don't feel guilty about asking for help postpartum. Mental health following childbirth takes a village so don't be afraid to ask friends and family members if they would mind popping round to give a hand occasionally instead of trying to do everything yourself. It may be that postpartum depression sets in if you never ask for help post-baby, so don't feel embarrassed or guilty about asking for assistance with the baby and housework - it's much better than struggling alone!
Eat Healthy Food
Ensure you are getting the right postpartum nutrition by eating healthy food. You should be aiming to eat three meals a day, plus two or three snacks in between, of fruit and vegetables as well as dairy products for calcium intake. Make sure that your diet is high enough in iron (found in fish, red meat and eggs) because postpartum fatigue can stem from low levels of this mineral.
Drink Plenty of Water
Drinking water will help keep your body hydrated - which means better mental health! Staying properly hydrated with eight glasses per day ensures good circulation around the brain so it's best to drink plenty post-baby if possible (especially if you're breastfeeding).
Schedule time for self-care solo postpartum
It's important to schedule time for self-care postpartum, even if it's just an hour or two each week. During this time you can do whatever makes you feel relaxed and restored - whether that's reading a book, taking a bath or going for a walk. This is your time to focus on yourself and recharge so that you can continue to care for your baby effectively.
These are just some of the ways in which you can improve postpartum mental health. If postpartum depression does set in despite your best efforts, don't hesitate to seek professional help. Postnatal depression is a very real condition that requires treatment, but with the right support there is no reason why postpartum mental health cannot be restored.
Attachment parenting is a style of parenting that allows children to be close and connected with their parents. Although this parenting style has been around for centuries (without being named), it was not until the 1990's when attachment parenting became more popular in west, starting primarily in the US as a counter style to the predominant parenting paradigm at the time. It is based on the idea that early attachment helps develop healthy attachments later on in life. Attachment children are known for being intelligent, sociable, confident, stable individuals who have high self-esteem and feel loved.
This article looks at what what attachment parenting is, how attachment parenting affects children's development years down the road, how you can practice attachment parenting simply at home setting your child up for a lifetime of success.
The History of Attachment Parenting
The roots of attachment parenting can be found in attachment theory which is a psychological model that posits that children need to form attachments with their caregivers in order to develop healthy psyches (Fonagy et al., 2002). Bowlby, who developed attachment theory, believed that early relationships with caregivers were crucial for children's development and future mental health. While attachment theory may provide some guiding principles, attachment parents are free to interpret the childrearing philosophy in any way they see fit.
There Are Benefits for Children with Secure Attachments
It is important when practicing attachment parenting or attachment freedom that children have secure attachments. A recent meta analysis found strong evidence suggesting that having healthy early relationships helped develop trust and reduce fearfulness in kids (Dozier et al., 2014). Although this study did not specifically investigate attachment parenting, it does suggest that parent-child relationships are important in child development.
Attachment Parenting Doesn't Have to Be Difficult
There is no doubt attachment parenting can be difficult; however attachment parents believe the benefits outweigh any difficulties associated with this type of parenting style (Pipher, 2013). Attachment theory suggests that children need healthy attachments for proper brain and emotional development (Ainsworth et al., 1978) which has led some attachment parents to claim they will only raise their kids using attachment principles even if it means making sacrifices along the way. Healthy early attachment helps develop trust and reduces fearfulness later on in life (Dozier et al., 2014), so many feel like giving sleep or other activities is worth these
The Benefits of Attachment Parenting
There are many benefits to attachment parenting. Some of these benefits include:
How Can You Practice Attachment Parenting? Simple Ways To Implement Attachment Principles At Home
There are many ways you can practice attachment parenting at home with your children without too much difficulty or hassle. Here are some simple steps you can take in order to implement attachment principles into your daily life as a parent:
There are many benefits to attachment parenting although it may take some extra effort on the parent's behalf. However, attachment parenting has been shown to help children develop trust and reduce fearfulness later on in life (Dozier et al., 2014), which makes all of this hard work worth it! By practicing attachment principles at home you give your child every opportunity possible for success down the road!
Dozier M., et al. (2014). The developmental significance of attachment beyond the dyad: Meta-analysis of attachment in early childhood. Journal of Child Psychology and Psychiatry 55(11):1190–1207.
Fonagy P., Steele M., Moran G., Steele H. (2002). The predictive power of attachment style on sexual risk taking in late adolescence: A longitudinal study. Developmental Psychology 38(l):628-635
A postnatal yoga class can be a great way to get back into exercise and challenge your body post birth. But what if you have a baby? How do you bring them to postnatal yoga with you? This post will take the guesswork out of bringing your baby along, making sure you know how it all works, and ensuring you pack everything you need for bub (and you) to make coming to class with a newborn as smooth as possible!
Things to Pack
Things to Know
Things to expect
Want to know more about when the next rounds of our Brisbane Postnatal Yoga Courses run? Why not give us a call on 07 3061 5050 or pop us an email to firstname.lastname@example.org - we would love to support you on your postnatal journey!
Pregnancy is a time of change. You may be feeling tired, uncomfortable, and overwhelmed by the changes that are happening to your body (and that are about to happen to your life!). It's also a time when you're more susceptible to aches and pains, as well as prenatal conditions like gestational diabetes or high blood pressure. Yoga can help ease these symptoms and prepare you for childbirth - whether you're a complete beginner or have been practicing for years, these are our top reasons for starting a pregnancy yoga course.
Learning how to breathe
Breathing is one of the most important aspects of prenatal yoga - it helps us to stay calm and focused during class, as well as preparing us for labour. In our prenatal yoga courses we focus on deep breathing techniques which will help us through labour, like ujjayi pranayama or horses breath. These help manage pain, as well as keeping us calm no matter what happens in our birth!
Mentally Preparing for labour
Prenatal Yoga can also help prepare you mentally and emotionally for childbirth. It gives you time to focus on yourself and your baby, learn about what to expect during labour, and develop coping mechanisms. It can also help you to connect with your partner and build support networks.
Working on flexibility
The prenatal body is often quite stiff, which is why prenatal yoga is so beneficial - it helps us to gently stretch and open up the body. This can help relieve pain in the hips, pelvis and lower back, as well as preventing common problems like SPD.
Pregnancy is not a time to be shy about getting strong! Prenatal yoga can help you build strength and stamina for labour. In our classes we use postures that will help build strength in the legs and pelvic floor muscles , as well as preparing us for the physical challenges of childbirth.
Taking some me-time
Even if you're feeling tired or uncomfortable, prenatal yoga is still a great way to take some time out for yourself. It's a chance to relax, de-stress and focus on your own wellbeing. And of course, you'll also be getting fit and preparing for labour at the same time!
In our Prenatal Yoga Courses we focus on breathing techniques that will help us through labour, practicing various postures which open up joints and make room for baby, plus meditation practices designed to strengthen both body and mind going into this big life transition. We also work on building strength without putting extra pressure onto muscles already under strain from changes in weight or balance due to pregnancy hormones.
If you would like to know more about whether our Brisbane Prenatal Yoga classes are right for you feel free to give us a call on 07 3061 5050 or email us at email@example.com. We would love to support you on your pregnancy journey!
Many mothers will remember their first Mothers Group. They were a safe, welcoming place to turn for advice and support as they navigated the new world of motherhood, but the advice they got - maybe they shouldn't have listened to all of it. Gone are the days of outdated advice about feeding rice cereal at 6 weeks - modern-day mothers groups provide up-to-date research on healthy attachment, sleep and women's health - while at the same genuinely focusing on fostering connection between new mums! So what exactly are modern mothers groups all about?
Modern mothers groups provide up-to-date and evidence based advice from health professionals
On a whole range of issues, from breastfeeding and sleep to post-natal depression and anxiety. This is invaluable for new mums who are feeling overwhelmed and unsure of what they're doing! Think physiotherapists, breast feeding counsellors paediatric experts and baby-wearing specialists. It's like attending 8 different specialist appointments at a fraction of the cost!
The focus is truly on making new mum friends
Motherhood can feel pretty isolating. It's hard enough when you're just getting used to this whole parenting gig, but throw in some sleep deprivation, post-natal depression or anxiety and suddenly you can start feeling really alone. That's where mothers groups come in - they provide a safe and welcoming space for new mums to turn to for advice and support.
But mothers groups aren't just about getting advice - they're also a great place to make friends. It can be hard making friends as an adult, but when you become a mum it feels like the social landscape has changed overnight! Mothers groups provide an opportunity to meet other mums in your local area and form friendships that will last long after your children have outgrown the group.
They're not just for first time mums
Second time mums, adoptive parents and LGBTQIA+ families are welcome at modern mothers groups too! So if you're looking for a supportive community to connect with other mothers in your area, look no further than your local mothers group
If you're a second time mum, joining a mothers group can be invaluable for the other mums there! You can share tips on all things baby (after all you've done most things a few time), and guide mums as their babies grow on things like how to juggle new parenthood whilst holding down a job or studying. And because you've been there done that before, chances are you won't judge when times get tough! There is nothing more comforting than being able to talk about what's going on in your life without fear of judgement from other mothers - finding someone experience who knows exactly what you're going through and feel like friends rather than strangers can be exactly what another new mum needs.
So if you're looking for a supportive community of mothers to connect with, look no further than our much more modern mothers group! You'll find everything from evidence based advice to friendship - and a whole lot of info in-between!
You can find out more about when we'll be running our Nascent Mothers Groups here - we'd love you to join! Give us a call on 07 3061 5050 or email us at firstname.lastname@example.org for more info or any questions you might have!
The first few months with a newborn are an exciting time for many mothers, but it can also be very challenging. Mother's groups often help new moms navigate the challenges of caring for their child and leave the house to do things they want to enjoy as well. In this blog post, we'll talk about some of the considerations that you should make when starting to get out of the house solo, so you can take your bub with you with confidence!
First, let's talk about the baby bag. Baby bag's come in many forms, but it is essential to plan for your outing ahead of time. Make sure you have everything that might be needed before leaving the house - nappies and wet wipes are a must (however many you think you'll need be sure to add at least one extra just in case!). If formula feeding or bottle-feeding your newborn make sure you include their bottles with water ready to heat up (or a thermos of warm water) while out if necessary. Necessary items when planning an outing with a new born also include a changing mat, spare clothes (for you and bub( plus suitable clothing depending on weather conditions. Don't forget to pack socks! Make sure you always have a warm layer of clothing for bub in case it's cooler than you realise too. And those muslin cloths that you were gifted a million of before bub arrived? Perfect for all kinds of accidents, covering up, keeping bub warm or shaded and made a perfect place for them to lay on.
A carrier is another great option for leaving the house with a newborn. While a pram is great, having both options for when bub is still small can mean that you're not juggling with a baby in one arm while pushing the pram with the other if they're unsettled. A carrier also comes in handy when travelling on public transport.
If you are feeling a little anxious about leaving the house with your newborn, start off by taking short trips - to the local shops or park or popping down the road to see your friend over coffee in their home. Mother's groups or postnatal exercise classes are a great way to get out and about as you'll be with other mothers who are in the same boat.
Don't forget that not every trip will go according to plan... But don't let this deter you from getting out of the house before it becomes second nature either! Remembering what works well at home usually helps in these situations - which brings me onto my final point; accepting that not every trip will be a success. Mother's groups are great for this as well, because you can share your experiences with other mothers who have been there and done it before so they'll know what to expect!
I hope these tips help on your journey of leaving the house with a newborn. Leave yourself enough time to get where you need to go (much longer than you used to give yourself pre-baby) and remember that all new mums feel like this! We promise it gets easier and easier as you go along!
You've done your Pregnancy Yoga and learned your breathing. You've completed your Active Birth Course. It's almost time to head to the hospital and meet your little one! It can be hard to know what you will need when preparing for labour - you need to pack for both you and bub! You want to get everything you need, but don't want to over pack or forget something important. While every mum swears by a different list, here are our top tips for getting through labour!
If you'll be labouring:
For Labour Recovery:
What are your essentials for packing in your hospital bag to meet bub? If there's something we're missing please let us know! At Nascent we're all about empowering you for an epic birthing experience! Why not check out our Birth Education offerings too :)
Do you have a little one on the way? Whether it's your first birth or your fifth, preparing for birth with an education workshops can make all the difference in helping you have a truly empowered birth! A birth education course can help you prepare for your baby's arrival and make the process as comfortable as possible.
The following are our top 5 reasons why you should sign up to a birth education course:
1) You will feel more confident in your body's ability to give birth naturally because you are educated about it all!
This is an empowering thing. Knowing what to expect during pregnancy, labour and delivery can give you the confidence in your body's natural ability to birth without unnecessary interventions that come with an uninformed decision or one based on fear or lack of knowledge about what it takes to bring a baby into the world naturally.
Having prenatal education helps reduce many fears women have around giving birth! The more informed you are about how things work physiologically, the less fearful you will be...and isn't that something we all want when it comes time for our little one's arrival?
2) You will learn about labor and delivery techniques, such as breathing techniques and positions to help everything move smoothly.
We're not going to lie - labour can often be uncomfortable! But you and your birthing partner can develop an entire toolkit of what positions, breathing exercises and tools are available to get you through the process as comfortably as possible!
When you learn about different positions to help with contractions, it can take some of the pain away and allow for a better experience all around. It will also give your partner an idea of what might be most helpful - offering suggestions and reminding you of techniques means they'll have an active role to play in the birth!
3) You will receive information on postpartum recovery .
Although the postpartum time period is often a joyous one, it can also be quite challenging as you recover and take care of your new little one. A birth education course will give you information on what to expect in those first few weeks and months - from how long it might take for your body to heal to tips on caring for a newborn.
Having a strong understanding of what you can expect in the postpartum phase will give you an edge as far as how to care for yourself and your baby during this time period! We know it's easier said than done, but self-care is important during those early days.
In addition, having knowledge about breastfeeding techniques will help set you up for a successful breastfeeding relationship with your little one.
Our Active Birth Workshops run monthly and are an incredibly affordable way to empower yourself for birth, connect with other expecting families and most of all educate both you and your birthing partner on what to expect (so there aren't so many surprises!). For more information about our upcoming Brisbane based Birth Education courses and whether it might be right for you pop us an email at email@example.com or call us on 07 3061 5050.
Those mothers who have gone before us have knowing smiles when they see our growing bellies. They've experienced the joy of motherhood firsthand, but also the hardship and sleepless nights - especially in that first year. It can be one of the loneliest times in many women's lives, with the village that we're supposed to have being noticeably absent for many busy modern families. Finding mothers going through the same experiences at the same time can be one of the best parts of new motherhood, and those catch ups surely make the days less lonely (and much more manageable). So where do you find your mama tribe (and make new friends as a new mother)?
Whether they are through your local health clinic, paid for (like the Nascent Mothers Group which includes coffee and guest speakers!), informal through friends, these are best started early on (think those first 3 months), but can definitely work for older bubs too! Create a Facebook group, Whatsapp chat or text chain and be sure to keep in communication regularly. Finding a regular time or day can be great during materinity leave, and will give you something to look forward to each week!
Yoga, Pilates and Fitness Classes
Not all of us are cut out for mothers groups (sitting around talking can feel a little intimidating for introverts) so postpartum recovery fitness classes can feel a little more easeful as there's something else to focus on! Mums & Bubs Yoga and Pilates (like here at Nascent or at the incredible Articulate Physiotherapy), mums and bub bootcamps, physio fitness classes and Kanga training are all fantastic options
There are SOOOO many classes available for bubs these days! Music classes, swimming lessons, baby sensory - the list goes in! Brisbane has tonnes of baby classes these days, and focusing on bub can really take the pressure off if you're a little shy! Check out Brisbane City Council libraries for free activities for older bubs too!
Whatever option you choose in those early days, the most important thing is to keep reaching out to people, even if friendships don't bloom straight away! Juggling babies, families, friends and work on little sleep can mean that often plans will be cancelled or things will change. Try to put out invitations to other mums without any expectations, and try not to take cancelled plans too personally. Your mama tribe will build, grow and change as your little one gets older and is interested in different things. The more activities you sign up for, the more mamas you meet, the more likely you are to meet your people!
If nothing else, it will get you out of the house and into the world in those early days where it all feels so daunting, with mums in exactly the same boat as you! Just one conversation can be enough to completely change how you're feeling in a day, and make early motherhood seem just a little bit less lonely.
We get it! You've already got friends and you've heard some stories about mothers groups before. About catty mums and lots of judgement, comparing babies and cliques. But you've just had a baby (maybe it's your first or maybe it's your third) and you've realised that all your friends are at different stages. They're childless still or their kids are at school. You're at home with a screaming potato and you need to get out of the house! There are plenty of reasons to join a modern mothers group, and we've got 5 great reasons to persuade you to come!