Supportive Practices for Each Phase of Postpartum: Blog Post 3
Posted by Anne Catherine | Holistic Yoga Teacher & Ayurvedic Postpartum Doula
This time is tender, sacred, and short.
It’s not about fixing yourself or rushing toward “normal.” It’s about learning how to support your whole being—physically, emotionally, energetically—while staying deeply connected to your baby and yourself.
Foundational practices matter.
Before jumping into movement or social outings, we begin with breath, rest, and gentle awareness. This is especially important as your baby’s need for physical contact and stimulation grows. The more resourced you are, the more ease your baby will feel.
Knowing what’s happening in your body is helpful. But what can you actually do?
Here are supportive practices to gently guide you through each phase of postpartum healing.
🌿 Supportive Practices by Phase
Days 1–15: Rest and Receive
This is your sacred cocoon. You are still in the deep process of birth recovery, and everything in your body is calling you inward. Let the world wait. Your only job is to rest, be held, nourish, and bond with your baby. These foundational days are when your body, nervous system, and energy field begin restoring from the profound transformation of giving birth.
Stay in bed and rest
Eat warm, easy-to-digest foods like kitchari, soup, and stewed fruits
Practice Dirga breath (three-part breath)
Try wrist circles, ankle rolls, and supported child's pose
Daily abhyanga (warm oil massage) if available
Write affirmations or short journal entries
💗 You are still in the womb of your own healing.
Weeks 3–6: Light Activity + Connection
You may start to feel a little more like yourself, but healing is still very much underway. This is a time to explore gentle movement, connect with trusted community, and tune in to your energy rhythms. Move slowly and with intention. The goal is to add in support—not stimulation or stress.
Sit outside for fresh air or take a short walk around your yard
Gentle seated yoga: twists, wide-legged folds, supported side bends
Attend a postpartum group or milk circle
Focus on digestion and hydration
Check in with your energy after every outing—ask: Did that feel nourishing?
6 Weeks–3 Months: Restore Foundations
As you re-enter daily life, it's tempting to jump into fitness or old routines. But this is a critical window for rebuilding from the ground up—especially your pelvic floor, abdominal wall, and nervous system. Begin breath-based practices, safe movement, and stay connected to care providers who understand postpartum physiology.
Begin pelvic floor breathwork and gentle awareness-based core work
Avoid general yoga or fitness classes—even if they felt fine during pregnancy
Join Nurture: Postpartum Yoga with Baby for safe, healing movement
Start babywearing short durations in a properly fitted carrier
Watch for red flags: increased bleeding, abdominal doming, heaviness
3–6 Months: Strengthen with Awareness
Your energy may feel more stable, but baby’s increasing mobility can create emotional and physical overwhelm. This is the time to strengthen your foundations—with expert support. Seek community, rest when possible, and remind yourself that your body still needs spaciousness to hea
Add functional movement and strength work only with expert guidance
Enjoy coffee walks with other new moms—community matters
Choose structured carriers with waist belts for support
Reflect on emotional shifts and revisit your journaling practice
6–12 Months: Integrate + Transition
This is a big shift. You may feel like you’re “back,” but many layers of recovery are still unfolding. Now’s the time to notice what’s missing: are pelvic symptoms lingering? Has your emotional bandwidth been stretched thin? Integration doesn’t mean intensity—it means balance. Create space to recalibrat
Check in on pelvic floor strength, especially around menstruation or new activity
Join baby movement or song classes as baby becomes mobile
Maintain rituals for mental wellness: affirmations, baths, breath
Consider pelvic floor PT if symptoms persist
Ongoing Support
Postpartum doesn’t end—it evolves. As your child grows, your needs shift. This final section isn’t a conclusion; it’s an invitation to keep nurturing yourself. Community, connection, movement, and mindful reflection will continue to be your anchors for years to come.
Continue your core and pelvic floor rehab until it’s fully integrated
Nourish yourself with creative projects or quiet time
Keep connecting with other parents—your village still matters
Maintain an emergency diaper kit in the car (see checklist below!)
🧺 Sidebar: Emergency Diaper Kit Checklist
Be prepared for the “Murphy’s Law” of parenting!
Let’s be honest—no matter how prepared you feel, there will come a moment when you forget to restock the diaper bag, and it will probably be during a blowout or a roadside nursing session. That’s why I always recommend keeping a fully stocked emergency diaper kit in your car. Think of it as your postpartum peace-of-mind kit. It’s there for the unexpected and will save you more times than you can count.
Extra baby clothes and an outfit for you
Diapers + wipes + wet bags
Feeding supplies (bottle, breast pads, burp cloths)
Easy snacks + a full water bottle (this is for you)
A small mat or towel for diaper changes anywhere
💫 Closing Reflections: Honoring the Whole Journey
This three-part series was created to honor you—your body, your story, your sacred transition into parenthood. From the realities of postpartum healing time (Part 1), to a realistic timeline of recovery (Part 2), to the nurturing practices that support each step of the way (Part 3), I hope you feel seen, supported, and empowered.
If you’re reading this as your starting point, I invite you to go back and explore Part 1: The Reality of Postpartum Recovery—Time, Not a Timeline, and Part 2: The Postpartum Healing Timeline. Together, these posts offer a full arc of education, compassion, and care.
And if you’re ready to feel held in community, join me for a class, a private session, or connect about postpartum doula support. I would be honored to walk alongside you.
💗 You Deserve Support
This sacred window is short. Protect it fiercely.
My classes and private offerings are designed to guide you every step of the way. Whether you are just beginning this journey or are months in, it’s never too late to nurture your healing with intention.
✨ Join Beginnings: Yoga for Pregnancy to prepare your mind and body for what’s to come.
✨ Register for Nurture: Postpartum Yoga with Baby to move, breathe, and connect in a safe space.
✨ Book a private consultation or hire me for doula care for personalized, in-home support.
💌 https://www.annecatherineyoga.com/
📚 References
Healthline. Postpartum Recovery Timeline
Stuebe, A. M. (2014). The Risks of Not Breastfeeding. PMC. Link
Musculoskeletal Key. Ligament Healing
March of Dimes. Your Body After Baby
La Leche League International. Post-Weaning Hormonal Shifts
Cleveland Clinic. Hormones After Pregnancy
PubMed Central. Mother-Infant Synchrony
Harvard Health Publishing. The Fourth Trimester and Emotional Health
National Institutes of Health (NIH). Pelvic Floor Dysfunction and Recovery
Yoga Journal. Dirga Pranayama
