In our fast-moving world, many people prioritize constant activity over the importance of rest, a habit that often carries over into the experience of pregnancy.
Expecting mothers, including myself as I prepare for my second child, frequently find themselves weighed down by the stress of how to sustain previous routines—whether it’s keeping up with exercise during each trimester or worrying about household chores after giving birth. It’s essential to recognize that we aren’t required to do everything or maintain the same pace.
Here’s a guide to embracing relaxation and harnessing the benefits of yoga throughout this significant journey into motherhood.
The burden of productivity
In our busy lives, our focus is often spread thin, resulting in a persistent state of reactivity.
“We’re constantly pushed to accomplish more,” comments Rebekka Walker, director of yoga therapy at the Vancouver School of Healing Arts, who specializes in working with pregnant and postpartum women and is also a certified doula. “In the urge to keep doing, we often lose sight of the present moment.”
This relentless pursuit of productivity can influence aspects such as sleep quality and hormonal balance, both of which are crucial for creating a serene and nurturing space for both mothers and their infants, as emphasized by Walker.
“Without allowing ourselves healing time and opportunities to integrate, we risk struggling,” she warns.
Embracing the value of rest
How can we modify our perceptions to fully appreciate the necessity of downtime, and what constitutes genuine rest?
“Rest isn’t just about quality sleep; it’s also our ability to pause and simply be for a while,” Walker explains. “It’s learning to calm the nervous system or to take moments of what I refer to as ‘conscious rest’ throughout our day.”
Whether you are pregnant or caring for a newborn—whose demands may disrupt sleep—from recognizing our current realities, finding time for rest becomes crucial. “Our mindset, our interactions with ourselves and others, all hinge on our capacity to rest,” Walker states.
Embracing conscious rest during pregnancy and after childbirth can involve a variety of activities including enjoying a good book, meditating while nursing, or engaging in gentle stretches. It encourages letting go of the urge to dash outside for a run or to tidy the kitchen before your baby wakes.
In her book The Fourth Trimester (Shambhala, 2017), author and yoga instructor Kimberly Ann Johnson addresses this matter: “While exercise is beneficial for relieving stress, it can often be the only strategy women use to manage stress,” she notes. “[Pregnancy] is an opportune time to cultivate internal practices like meditation to help minimize reliance on extensive physical activity for coping.”
The role of yoga in rest and healing
Accepting rest throughout each stage of motherhood doesn’t equate to abandoning movement entirely. Yoga serves as a valuable way to connect with our bodies and minds during this pivotal journey.
Whereas traditional yoga typically centers on stretching, Walker highlights that prenatal yoga prioritizes alignment and stability, focusing on aspects like pelvic floor strength and alleviating lower back discomfort. It also integrates breathwork and visualization practices.
“Incorporating breathwork, mindfulness meditation, and visualization techniques: these yoga tools are immensely beneficial during childbirth,” affirms Walker. “They help to stabilize and manage the nervous system’s response during the birthing process.”
Studies have shown that prenatal yoga can minimize labor pain, decrease the chances of needing interventions during childbirth, and improve the birthing parent’s immune responses. Additionally, research indicates that practicing yoga can enhance mental well-being during pregnancy and postpartum, reducing stress and improving sleep quality.
Rethinking self-care
For those who are pregnant or caring for a newborn, establishing a consistent yoga practice might feel unattainable. Instead, Walker advises shifting the perspective on self-care and not fixating on previous workout habits.
“More consistent, albeit smaller self-care rituals can be just as effective, if not superior, to an hour’s gym session,” she states, explaining that the pursuit of “returning to normal” after childbirth is a flawed concept. “You’re not returning to anything—you are embarking on a new journey.”
Rebekka Walker offers a simple breathwork exercise for expectant mothers:
1. Begin in a comfortable seated position. Practise abdominal breathing by placing your hands on your belly and taking a deep breath in through your nose, feeling your abdomen expand.
2. As you breathe out, allow your navel to press toward your spine. Repeat this for 10 cycles or for an option that feels right.
3. Imagine yourself progressing through each stage of pregnancy:
○ Envisioning yourself feeling strong and well while your baby develops within.
○ Visualize entering labor and successfully giving birth.
○ Picture yourself cradling your beautiful newborn.
○ Stay in this visualization for several breaths.
4. To conclude, gradually deepen your breath. Wiggle your fingers and gently turn your head from side to side, allowing the benefits of the practice to sink in. Take one last full breath before returning to your day.
Numerous cultures around the globe advocate for a 30- to 40-day recuperation period for new mothers. The Chinese practice known as zuo yue zi, which translates to “sitting the month,” embodies this belief.
During this time, the birthing parent is supported by family and friends with tasks ranging from meal preparation to infant care. While the formal observance is less common in Western societies, consider seeking assistance during the postpartum period from relatives, friends, or a postpartum doula, which can greatly benefit both you and your partner.
This article was first published in the May 2024 edition of Thewindowsclubs magazine.
