Beyond the Bounce Back: Trusting God in the Postpartum Journey

Pregnancy is beautiful. Birth is celebrated. But postpartum often feels isolating and deflating. The body looking back at you in the mirror is neither your pregnant self nor your pre-pregnant self. The pressure to "bounce back" settles in and, yet, so does the fatigue of caring for a new little human with endless needs. 

A daily yoga routine of even just 10-15 minutes of practice which seemed so simple before might now feel insurmountable. Even if the time is magically carved out, will the practice even feel the same in this new body?

1 Peter 5:6-7 NASB2020
[6] Therefore humble yourselves under the mighty hand of God, so that He may exalt you at the proper time, [7] having cast all your anxiety on Him, because He cares about you.

Motherhood is an emotional, physical, and spiritual journey. It is beauty in chaos. It is the quiet strength of a night of endless rocking. It is the joy of tiny fingers, first smiles, and sweet cuddles. It is a refining season of letting go of expectations, anxieties and insecurities. It is hard. It is humbling... and it is okay to say that.

Modern fitness and influencer culture idolizes immediate bounce back from having a baby. Social media feeds tout immediate weight loss, flat stomachs, and fitness feats for new moms. What's missing are the sleepless nights, the endless feeds and diaper changes, the challenge of just trying to leave the house for a walk much less a workout. 

Yes, there is value in recovering after having a baby, for yourself and for your family. Yes, yoga plays an integral role in postpartum fitness. Yes, yoga and motherhood are compatible. But, there is greatest value in a mindful recovery which honors your body, your journey, and your timeline. 

Remember: You are a unique creation just like the little one you stare and marvel at and your recovery will also be uniquely yours! 

As your journey unfolds, remind yourself to:

1. Be gentle and listen to your body

The postpartum season is different for every body and with every baby. Let go of expectations. Enlist help early and often. Tune into what your body is telling you it needs. If you feel the desire for movement and a return to a yoga practice, breath work and deep core engagement are great places to start. Always ensure clearance to resume activities with your care provider before returning to a yoga practice.

Breath work: Sitting in a comfortable seat lengthen up through the crown of your head. Place one hand on the heart and the other on the belly. Inhale for a count of four. Allow the ribs to expand. Allow the belly to expand with breath. Exhale for four through the nose. Constrict the back of the throat to cultivate ujjayi pranayama, a yogic oceanic breath. Notice the ribs draw down and in. Draw the belly button back towards the spine. Pause at the bottom of the breath. Repeat for 8 cycles of breath or longer. 

Deep Core: Lay on your back with knees bent. Place your feet close to the glutes, hip width distance. Place your hands on the low belly right below the navel. Inhale, feel the belly expand with breath. Exhale and tilt the pelvis so the tailbone rocks under and maybe lifts slightly off the mat. Think of drawing the pelvic floor up and in to support this movement. Draw the navel down and in. Pause at the bottom of the breath. Release and repeat for 8  repetitions.

2. Honor the postpartum experience as uniquely yours

Comparison is the biggest enemy to self progression in yoga and in every area of life. It clouds the ability to listen to the body and honor present needs. Just as every yoga practice of the same asanas is unique to the yogi, every postpartum experience is unique to the mother-baby pair. 

The challenge is often that with a baby comes mountains of advice, both solicited and unsolicited. When advice is unsolicited, it's easy to feel defensive and reactive. However, sometimes unsolicited advice may be the missing puzzle piece you never even knew you needed! Approach advice with an open mind. Hear, assess, and let go of what does not serve you and your baby. Take encouragement that mothers and parents cherish their baby rearing years so much that they just feel compelled to share their story with someone even if it's not asked for! One day, you may feel the same way about this season of life.

3. Recognize you not alone in this season

Psalm 139:1-5 NASB2020 reminds us,

[1] Lord, You have searched me and known me. [2] You know when I sit down and when I get up; You understand my thoughts from far away. [3] You scrutinize my path and my lying down, And are acquainted with all my ways. [4]  Even before there is a word on my tongue, Behold, Lord, You know it all. [5] You have encircled me behind and in front, And placed Your hand upon me.

God's care for mothers is so apparent throughout Scripture. Some of Jesus' final words before the crucifixion were instructions to ensure his mother was cared for. You are seen, mama. Even in those quiet nights in the dark, your whispered prayers are heard. 

Emerging and growing into a new role is a refining work. Postpartum can often feel endless, but each day you are finding the rhythm of your new normal even if you don't realize it. One day, you will wake up and realize that the daily tasks which seemed so challenging now seem doable, the fog which seemed so thick has now lifted, and you have arrived at a comfortable rhythm with your baby. It takes time, but it will happen, Momma. And know that in the waiting, the Lord is there to sustain and comfort you just as you comfort your little one.

Written by Jennifer Mickahail