yoga

3 Practices to Calm New Mom Anxiety

Sleepless nights. Early morning feedings. And fatigue you just can’t sleep off! Welcome to life with a newborn!

As mothers we love our children dearly, but getting through those first few months of motherhood can make even the most prepared and organized woman, feel stressed out and overwhelmed. As a mom of three crazy kids I’ve learned that doing a few simple strategies can make a huge difference in a new mom’s health and happiness.

Here are three simple strategies!

newborn mom anxiety

Breath

With a new baby you might feel like you don’t have time to do anything for yourself. However, yogic breathing practices (pranayama) relieve anxiety quickly and you can do it anytime and anywhere.

Here’s how it works:

While your baby is napping or feeding, sit still and close your eyes. Settle into your body and turn your awareness to your breath. As you inhale count slowly to 4 (in your head). As you exhale count slowly to 6. This uneven breath emphases the exhalation, which calms the nervous system and brings your mind and body into a more peaceful state.

 

Sing it out

Babies love to hear beautiful sounds. And as a new mom, singing to your little one can help calm her and YOU at the same time.

Here’s how it works:

This stress relieving strategy is similar to yogic chanting. Sing your favorite lullaby or ballad. This type of song will force you to take a deep inhale, then slowly release the exhale in the form of beautiful sounding notes. Hence calming your nervous system.

 

Strike a (yoga) pose

Newborns love to get face time with their mommy. This practice is a great way to entertain her and fit in some stress releasing yoga postures at the same time.

Here’s how it works:

Folding your body forward at the hips in a seated forward fold helps to calm your nerves by increasing your exhale and turning your focus inward. To do this mommy and me version of seated forward fold, sit down on the floor, with your legs extended. Place your baby on your legs laying on his back. Inhale as you sit up tall, then exhale folding at your hips to bring your face close to your baby’s face. Hold this posture for a few breaths. (Bonus points if you sing and apply kisses to your little one’s cheeks). Do this as many times as you like.

 

Having a newborn in the house is enough to make any woman feel like she’s going just a bit crazy. But with some simple yoga-based tweaks you can make it through survival mode and look forward to sunnier days with your new little bundle!

 

yoga for new mothers

Keya Williams is a Yoga Lifestyle Consultant, teaching busy moms how to use yoga to juggle life and kids without burning out! Could you use more simple ways to bring more peace to your mom life? Check out Keya’s FREE video and learn her 3-step system to help you do motherhood with more ease and joy! www.Nourished-Motherhood/video


Are you a mom struggling to get it all done?  Check out our freebie to help you take charge of your schedule!

As a new mom, I struggled with anxiety over everything! Was my baby breathing? What if she rolls onto her stomach in the night? Is she going to get enough sleep tonight so that I can rest, too? WOW! I’m so glad Keya Williams of Nourished Motherhood could guest post for me today here on the blog.
— Celeste

Celebrate Failure!

Kathryn created a roundup of some of her best articles for self-care. Check them out!
— Celeste
17 self care pros talk about anxiety relief

Open your heart with yoga and mindfulness: http://www.healthysolutionsofsv.com/kathryn-media-...

Embrace all activities as learning opportunities: http://www.healthysolutionsofsv.com/kathryn-media-...

Celebrate failure: http://www.makewellnessfun.com/fallingfailing-good...

Kathryn Kemp Guylay, MBA, Certified Nutritional Counselor

kathrynguylay.com

Kathryn’s Make Wellness Fun website Kathryn’s Facebook page Kathryn’s Twitter page Kathryn’s Instagram page The Instagram page for Give It a Go, Eat a Rainbow Kathryn’s website for Mountain Mantras book Kathryn’s website for Give it a Go, Eat a Rainbow book


You joined a gym, right?  Why not join an online "gym" for your anxiety relief, too?  Our entire resource library is available here:

Beat Shoulder Pain & Muscle Tension from Anxiety

Don’t we all suffer from tension in the back and shoulders? It’s certainly where I feel stress the most. Katie gives us a fabulous pose to try as she rounds out our Anxiety Relief Tips from 17 Self-Care Pros series.
— Celeste
anxiety relief

I carry a lot of tension in my shoulders. When I'm feeling especially anxious I do a yoga move called Garudasana Arms (Eagle Pose).

Inhale and take the arms out to the sides and up to shoulder height. Exhale and cross the right elbow over the left and bring the hands together, either palms together or hooking the fingers around the mound of the thumb.

Extend from the middle of the back between the shoulder blades out through the elbows, spreading the shoulder blades away from the spine. Lift the elbows up with the fingers and forearms pointing straight up towards the ceiling, and take the upper arms parallel to the floor.

Lift and broaden the top of the chest up into the space created by the forearms coming together. Spiral the forearms around each other, rolling the upper forearm and palm away from you.

Hold the position for several breaths.

Bring the arms back out to the side and repeat, bringing the left elbow on top this time.

 

Katie E Flores, Certified Holistic Health Coach

www.KatieEFlores.com

IG: katieeflores, FB fb.com/katiefloresfanpage

 


If muscle tension, shoulder pain, and back pain are part of your day, try out our Stress Skills Deeper Dive.  You'll receive some great resources for working out those muscular challenges.