Have you made a plan for your fourth trimester?
Post-Birth Planning & Recovery
I am a prenatal yoga teacher and birth education based in Edinburgh, Scotland. I’m also mum to two children and I’ve had one hospital birth that did not go to plan, and one home birth that was everything I hoped it would be. Combining the knowledge I have gained from my training as well as supporting hundreds of mums over the last 7 years of teaching pregnancy yoga and birth preparation classes in Edinburgh, I love to help pregnant people and their birth partners feel ready for birth.
Recovering from Birth
Most people know about birth plans, but have you considered writing a plan for your recovery?
Everyone should write a post-birth plan! 🙌 You have been through a tough 9 months (give or take) growing and nurturing a tiny human and then said tiny human will be birthed from your body in what might be the most challenging thing you’ve ever done. If you were training for a marathon or other endurance sport, you would have some kind of recovery plan, and birth is no different.
You DESERVE to plan for rest and recovery. It will look different for everyone based on personal preference and your birth experience. First time parents can find it hard to see past the birth but it's so important to create a plan for your fourth trimester to aid your recovery.
I often encourage my pregnancy yoga clients to think about spending one week in bed, one week on the couch and one week near the couch as a guide to how much time (as a minimum!) they should spend resting 🥰 Not just for your physical recovery, but also time to bond and get feeding (of any kind) established without the pressure of hosting visitors or going places.
📝 Post-Birth Prep Activity
Write a post-birth recovery plan. Putting it down on paper makes it more likely that you’ll stick to it and can remind you of your best intentions. Things to think about:
Boundaries + Visitors (who and when)
Feeding (breast, bottle, both, who can help if you’re struggling, local feeding groups)
Post-birth care (lavender pads, peribottle, Spritz for your Bitz, scar massage, nipple cream)
Movement and exercise (gentle and not rushed! Baby yoga) People that can help (family, friends, childcare, post-natal doula)
Food prep (fill your freezer with pre-made meals)
That last one is my no.1 recommendation. Ideally write cooking instructions on the tubs so anyone can warm it up for you 👌
Do you feel pregnant and overwhelmed?
If you live in or near Edinburgh and you would like to explore things like this in more depth as your prepare for the birth of your baby, why not join me for Pregnancy Yoga? If you are feeling unreasonably anxious or scared of birth, a few counselling sessions could really help. Please reach out if you would like to find out more.
Baby Yoga Classes in Edinburgh
If you are past 6-8 weeks after an uncomplicated vaginal birth or 8-10 weeks for an assisted vaginal birth or abdominal birth, why not try baby yoga? These classes are fun for baby, but really they are all about you.
Yoga is a great way to rebuild strength after giving birth, especially in your core and pelvic floor. It is low-intensity and low-impact which is good if you are having any pelvic floor issues (totally normal btw!), and I always give lots of options so you can tailer how hard you work depending on how you feel that day. Let’s face it, you’ve probably been up a few times in the night so you need to be able to take it at your pace.
You will get a few minutes at the beginning and end of the class to tune into your breath and maybe even relax (if the babies allow it). A few minutes of mindful breathing can do wonders for your mental health and general mood.
Plus, you can meet and talk to other actual grown-ups, and you’ll never be referred to as “baby name’s” Mum - I’ll always use your name.
Find out more here - Parent & Baby Yoga Classes
