Part 2 - Post-natal yoga

I know, I know, with a brand new baby to contend with you don’t have time to shower or brush your hair,  let alone contemplate a yoga class right?!  But, hear me out… even if you can’t manage to leave the house for an official class,  there are  simple stretches you can do at home – even if it means doing a few kegels or head rolls while you are nursing the baby…

Kegels:

Pelvic floor exercises are important when you are pregnant and also after you’ve had the baby.  Luckily this is an exercise you can do pretty much anywhere -  stopped at traffic lights for example?!

Head and shoulder rolls:

A luxuriant stretch to help loosen up from carrying and breastfeeding baby.  You might not have time for a massage, but this might be the next best thing for your tight, tired muscles.

Core strengthening exercises:

While pregnant you’ve not been able to do belly exercises, but post baby,  these are key to regaining muscle tone and to protect your back from lifting and carrying.  Lie on your back with knees bent and hands behind your head.  On your exhales contract the belly and curl up towards your knees.  Pause and release.  Continue for 3 sets of 10.  A similar exercise is to lie supine and lift your legs like they are resting on an imaginary chair.  With belly contracted alternately straighten one leg  parallel with the floor then the other.  Continue on.

Final Resting Pose (Savasana)

When asked which poses they fancied doing?  One of my students recently piped up, Savasana – for the entire class!  I think we all feel like this at times,  that rather than doing energetic poses,  we’d rather just lie down, close our eyes and relax...ahhh! This is even more so when you have a newborn and downtime is elusive to say the least. Perhaps while baby is taking a nap,  or just before you go to sleep yourself,  lie on your back and bring your attention to your breath (yes there is a high chance you’ll just fall dead asleep,  and that’s ok!).  Focus on the inhales and exhales…Then,  draw to mind a picture of your baby and consciously send love to your little one,  basking in this feeling,  like no other,  of mother love…

When you have finished a stretch or class,  mentally thank yourself for taking the time out to practice yoga and remind yourself to take some of the yoga you have practiced, out into the rest of your day; to be present and joyful in your time with baby.

Namaste

Apparently bumps and bellies are still on my mind after last week's post and of course, Thanksgiving. Surfing the internet over the holiday weekend (as you do), I came across some other unique ideas for your pregnancy bump and post baby belly.

The first is Borrow for your Bump, a web site that allows you to borrow new maternity clothes for a month or decide to buy items outright, your choice! The clothes are stylish and there's a great selection.

The second novel idea I came across is an invention called The Cinch, an abdominal wrap designed to help new moms regain their waistline naturally with a single wrap. It comes in two sizes and has an internal measuring tape to track your progress as your tummy sheds baby weight. There's a pocket for a warm/cold pack insert and side zippers alloweing for ease of wear.

Finally, another nifty little gift for Christmas is a package called Bootcamp for Tummies by Mama Mio. A boxed combination of skincare and excercises, it claims that if you commit 4 minutes a day for 30 days, you will see results. Your tummy will be tighter, flatter, smoother and more defined, your posture improved, and your back stronger.

We all remember how scary and exciting it is to expect a new baby. There is lots of advice out there on what to buy, what to expect, and what to do. It can be overwhelming, so when my friend was about to deliver her first child, I wrote up a list of some of the things I've learned by trial and error. Maybe these tips can make your (or your expectant friend's) adjustment more relaxing and less of a mystery.

 1.  Crying is just another noise they make. And they will make it, and sometimes there is nothing you can do about it.

2.  Trust your instinct above and beyond any books you read. Most of them were written by men who have never been moms.  

3.  Nothing will make you appreciate your mother like becoming a mom.  You will realize how hard she tried, the exhaustion she dealt with and how creative she was.  If you can, tell her that now YOU understand!

4.  Buy a good nursing bra.  In fact, buy several, but wait a few weeks to make sure the size you become is the size you'll stay (while you're nursing).

5.  Lactation consultants are your friends.  Bug them as often as it hurts.  That's what they are there for.  Pump if you are full.  It won't increase your supply too much and you'll have some saved for trying a bottle.

6.  Incorporate your child into your life.  Don't refocus your life around him.

7.  Everything is an experiment.  Some things will be unexpected successes and others will be colossal failures.  Don't beat yourself up when something doesn't work.

8.  One Eggo waffle can fit into your DVD player and credit cards slide easily into CD players.  Try to make sure this doesn't happen.

9.  Let other people care for and comfort your child.  It will make her better adjusted and enable you and your husband to escape once in a while.

10.  Bring baby nail clippers to the hospital.  Many babies are born with serious claws and most nurses won't do this for you.  If you don't want her to look like she's been in a catfight in her first photos, you may want to clip her nails. 

11.  Be willing to toss your birth plan when you get to the hospital.  The baby is coming out one way or another and it is a miraculous, incredible experience no matter how it happens.

12.  Never nurse your baby directly after you have been exposed to poison oak.  He probably won't get it, but you will... in some inopportune and uncomfortable places where it is socially unacceptable to scratch.

13.  Don't hold a freshly fed, un-burped infant over a washing machine full of clean clothes.  At least they are already in the washer.

14.  Watch your baby sleeping and marvel at the beautiful gift you have.

15.  Remember in ten years your baby will yell at you if you won't leave the room, so pick him up and hold him as much as you can, but don't feel guilty when you can't.  Work, laundry, and dishes will not go away, but infancy does.

"Can you let the dog out?"

This is a simple question at first glance, but in the world of au pairs and host families, it can create a difficult situation. If you have pets and currently searching for an au pair, it's important to let potential matches know about your pets and also how big a part of your life they are.  Do you have an older cat who spends most of her time outside, or a small dog who is like another child? 

Last week, an au pair asked me what her responsibilities were surrounding the family dog.  My answer?  Nothing!  Just because you've told your au pair about your pets does not mean that she has agreed or should be expected to help care for them. Asking your au au pair to let out your dog once or twice a day is not an issue, but feeding, walking and playing with your pets should only happen if your au pair chooses to do these things. 
 

Consider anything your au pair does to help care for your pet and extra added bonus.  Chances are she will come to love little Fluffy as much as you do, but until then, thank her for what she does and ask her before giving those responsibilities.