Post Natal Fitness: My Journey

The transition to motherhood is one of the most incredible experiences in a woman's life. While the physical changes are often the focus, the mental and emotional impact can be just as significant. New mothers face a variety of challenges, from sleep deprivation to adjusting to a new routine, all of which can contribute to stress, anxiety and even postnatal depression. During this time, caring for one's body and mind is crucial. One of the most effective ways to do so is through post-natal yoga and pilates, two practices that not only help restore physical strength but also prioritise mental well-being.

A woman’s mental health is often overlooked once the baby (or babies) have arrived, yet it is a vital component of recovery. The physical changes that come with pregnancy and childbirth can be overwhelming. It’s common to experience a wide range of emotions—from joy and excitement to frustration and sadness. In fact, many new mothers report feeling pressure to "bounce back" to their pre-pregnancy bodies. However, this societal expectation can contribute to feelings of inadequacy and self-doubt, exacerbating mental health challenges.

Post-natal depression (PND) is real and can affect up to one in seven women after giving birth. Along with this, feelings of isolation, fear of not being a "good enough" mother and anxiety about adjusting to the demands of parenthood are also common. This is why prioritising mental health and emotional recovery should be just as important as focusing on physical recovery.

A gentle and supportive practice like post-natal yoga and pilates can provide new mothers with tools to improve their emotional resilience, reduce stress and cultivate a sense of peace and self-compassion.

How Post-Natal yoga and pilates helped my mental health.

Both yoga and pilates are practices that emphasise mindful movement, controlled breathing and body awareness. After childbirth, the body is in a fragile state and through post-natal yoga I was able to find time for myself again. I was able to listen to the inner voice inside of me guiding me to a stronger state of mind and purpose. Yoga is where I started. Firest rebuilding my mental strength. As I built in confidence, pilates then assisted and supported my healing, by gently strengthening and stretching my body in a safe and controlled environment.

Reducing stress through breathing: Deep breathing exercises in yoga and Pilates activate the parasympathetic nervous system, which calms the body and helps reduce stress. The slow, rhythmic nature of these practices allows the nervous system to reset, lowering heart rate and blood pressure and promoting relaxation. This can be especially beneficial for new mothers dealing with stress and anxiety.

Rebuilding core strength: During pregnancy, the core muscles become stretched and weakened. Pilates focuses on reactivating and strengthening these muscles, particularly the pelvic floor, abdominals and lower back. The restoration of physical strength can give mothers a sense of accomplishment, boosting their mental well-being.

Improved posture: New mothers often spend a lot of time hunched over while breastfeeding or carrying their babies. This can lead to poor posture, which can cause physical discomfort and exacerbate mental fatigue. Both pilates and yoga help realign the body, promote good posture and relieve tension from the shoulders, neck, and back—areas that commonly hold stress.

Connection to your body: Yoga encourages a deep connection between the body and mind. After giving birth, many women feel disconnected from their bodies due to the changes they've experienced. Yoga's focus on mindful movement and body awareness helps women re-establish a positive relationship with their bodies, increasing body confidence and emotional well-being.

Encouraging emotional expression: Post-natal yoga offers a safe space to process the emotions associated with childbirth and motherhood. Practicing yoga in a supportive environment can help women release stored emotional tension, allowing them to process grief, anxiety, or joy in a non-judgmental space.

Create a sense of community: For many new mums, the post natal period can be isolating. Yoga and pilates classes can provide opportunities to connect with other new mothers, offering a sense of support. Sharing experiences and hearing from others in similar situations can foster a sense of community and reduce feelings of isolation.

There is no rush to "Bounce Back".

One of the most important messages to convey to new mothers is that there is no rush to "bounce back" to pre-pregnancy bodies. Society often places immense pressure on women to return to their previous physiques quickly, but the reality of recovery is much more complex.

Every woman's journey is unique and it's important to honour your body and its timeline. Post-natal yoga and pilates should never be seen as a way to lose weight or "get back to normal." Instead, they should be viewed as practices for healing, strength and self-compassion. It’s vital to listen to your body, respect its needs and remember that recovery is a gradual process.

Mental health can fluctuate after childbirth and the pressure to meet unrealistic standards can exacerbate anxiety. By focusing on gentle movement, mindfulness and the restoration of physical health, post-natal yoga and pilates offer a holistic approach to wellness that prioritises mental well-being. There is no shame in taking things slow and giving yourself permission to heal at your own pace.

Healing starts from within.

Post-natal yoga and pilates are powerful tools for new mothers to reclaim their mental and physical well-being after childbirth. These practices allow women to strengthen their bodies, reduce stress, improve posture and reconnect with themselves in a supportive and compassionate way. More than anything, they provide a reminder that there is no rush to "bounce back." Instead, the focus should be on embracing the journey of healing—both for the body and the mind. By prioritising mental health and physical recovery, new mothers can cultivate the resilience, strength and self-love they need during this transformative period of life.