Postpartum: A Time of Healing & Transition

One of the most mislabeled facts surrounding the postpartum period is that it lasts just six weeks. In reality, the postpartum stage lasts indefinitely. The word postpartum literally translates to “after birth,” which signifies that this transformation into a new identity doesn’t have an expiration date. Our identities are forever changed after having a baby, and our goal should not be to resort to the same person we were before birth. We are changed in body, mind, and soul. And with those changes comes a new title, a new responsibility, and often a lot of new challenges. It is a stage of transition and adjustment that requires support on all fronts. 

When adjusting to this new stage of life, the majority of focus and attention is often placed on physical healing. This is completely understandable since the body just underwent a major experience, whether the baby was delivered vaginally or through C-section. All methods of childbirth require time to heal. At 35 weeks gestation 100% of women experience diastasis recti, or the separation of abdominal muscles, to make room for the growing baby. This is just one of the incredible ways the body has provided for a new life, and consequently one of the areas that needs time to heal. The core is often the weakest part of the body, along with the pelvic floor, after birth and is often quite unstable. In order to assist the healing in the pelvic floor region, we highly recommend consulting a pelvic floor therapist for your postpartum recovery. Other core stabilization techniques come in many forms, and many can begin the day after you give birth. There is no need to wait 6 weeks before working towards recovery. Finding more stability through your core can begin immediately, albeit in stages. Please always consult your primary care provider before incorporating larger movements into your daily practice. 

One useful phrase to remember during this time of healing is “blow before you go,” which reminds us to engage your transverse abdominal and pelvic floor muscles before making transitionary movements. Exhale intentionally when standing up, sitting down, getting up from bed, and picking up items or a baby from the ground. 

A yoga posture that incorporates this same idea is a supine bridge pose. This position is also beneficial if you are dealing with prolapse. For this position, lay on your back with your feet planted on the ground or on a wall. On an inhale, allow the belly, back, and sides of the body to expand 360 degrees. On an exhale, start to breathe up from your pelvic floor as if you are zipping up a tight pair of jeans and blow out through your mouth with some energy closing up your rib cage at the end of it. Repeat this process with the option of holding the muscle engagement of your exhale for a few breaths if there’s pressure being felt in your pelvic floor, ditch this until your body is ready for it. This supine position is also great for pelvic tilts, or gentle bridge poses, again always focusing on drawing inward with each exhale and releasing completely with each inhale. This is a great, accessible way to build back those core muscles. Starting with these simple exercises also prevents injury, which is common when jumping back into working out too quickly after birth. Apart from movement, a great way to feel more stable in your core during the immediate postpartum phase is to wrap your belly. 

       PC: kristenbrogan.com

While the core is often the most noticeable point of weakness in the body postpartum, there are many other exercises that help bring more strength and stability back to the whole body. If you are dealing with pelvic pain, for example, perhaps find a tabletop position on your hands and knees and move in between a neutral spine and cat position with a rounded back. This is also a great way to relieve gas without bearing down on weakened pelvic floor muscles. Try to avoid dumping your belly into cow pose during these motions in order to safeguard against further separation of the abdominals. Remember, the focus is on strength and stability! If you are dealing with organ prolapse, finding some dynamic bridge poses from a supine position are a great way to safely encourage this prolapse to reverse. 

    PC: babyyumyum.com

While the physical healing during the postpartum period is often the most highlighted concern, a new parent’s mental and emotional well being is too often overlooked, but just as essential to recovery. 1 in 7 women experience postpartum depressive symptoms. Perinatal mood and anxiety disorders are incredibly common after birth, and often persist past the three-week mark. Whether or not you are dealing with these feelings, you are deserving of help and support. You are deserving of help and support. In order to aid the healing process, it can be important to process and digest your experience of childbirth. Each experience is different and valued. Perhaps you take a moment here to pause and find some space to reflect. Take a look at each question individually, write your response, and take a few breaths to hold this reflection in your body. With your inhale, acknowledge your emotions and find gratitude for what has occurred. With each exhale, let go of what is no longer serving you in a positive way. 

How do you feel most physically affected by your pregnancy and birth?
How do you feel most emotionally affected by your pregnancy and birth?
How do you feel most energetically affected by your pregnancy and birth?

With so many new changes and challenges that come with having a new baby, the body’s sympathetic nervous system, often known as our fight or flight response, often kicks into overdrive. Stress levels are high and emotions run wild. In order to balance this response in the body, we must work to activate the parasympathetic nervous system as a method of balance. Incorporating longer exhales, belly breathing, and lying face down in a crocodile pose (see image below) are all great ways to activate the parasympathetic nervous system and encourage the body to find its equilibrium again.

   PC: artofliving.org

Take every opportunity to seek comfort through warm, nourishing foods, calming or rejuvenating music, and aromatherapy. Remember, you are not alone. Perhaps when friends and family offer their services, you take them up on their offer to bring you food, do your laundry, or care for your other children if you have any. I know, it’s easier said than done. One awesome resource that takes some responsibility off new parents is www.mealtrain.com, which is a space for organizing meal trains between family members and friends. Most people really want to help, but don’t have an outlet to provide meaningful assistance. This option helps alleviate stress from both parties. 

Along with our postpartum yoga classes at CocoonCare, our partner, Pulling Down the Moon, offers holistic support in the areas of Depression, Anxiety, Insufficient Lactation, Fatigue, Insomnia, C-Section Surgery Recovery, Night Sweats, and Aches and Pains. You are deserving of help and support. We are here for every concern, need, celebration, and pain.