The Best Ways to Prepare for Life with a Baby

The other evening I had the pleasure of attending a Better Beginnings Night at the Ottawa Birth and Wellness Centre. This was an event that reached out to any person looking for more information about pregnancy, childbirth and postpartum resources here in Ottawa. We saw women very close to their due dates, as well as women and their partners planning for pregnancy. There were birth doulas, postpartum doulas, chiropractors, and various businesses offering information and free samples. This got me thinking - what are the best ways to prepare for pregnancy, childbirth and postpartum? I think we all know the more obvious ways to get ready: prep the baby's room, attend regular prenatal appointments with your healthcare provider, and purchase baby supplies. But research has shown that women and partners who are well prepared for the reality of postpartum life tend to fare better in terms of adjustment issues and perinatal mood disorders.

So as your "in-house" doula, I present to you the top tips for preparing for life with a baby (hint....this involves a lot of classes!):

1. Take a prenatal class - one with an actual live teacher. The City of Ottawa now offers a free online course, but research has shown that your interaction with a teacher and/or classmates will enhance your learning. You also want to make sure that the class you choose focuses primarily on labour and birth - stages/phases, physiology, comfort measures for pain and  unexpected outcomes.

2. Take a yoga class - start in early pregnancy, and continue practicing as much as possible throughout each trimester. You not only prepare your body for the physical rigor of labour, but you teach yourself relaxation skills (the KEY to having a healthy birth)

3. Take a baby/newborn preparation class - most of us have absolutely no experience with newborns before we decide to get pregnant. In order to be comfortable with all the challenges you will face as a new parent, you need to understand newborn behaviours, sleep patterns (no, newborn babies do not sleep through the night!), and diaper, feed and carry your child.

4. Make a postpartum plan - it sounds silly, I know. "I need a PLAN to parent my child?" Yes, you do...at least in the beginning. You will be shocked at all the little details you hadn't thought of once baby arrives. Who is nearby to give you support? How will you get breaks? Who will cook and clean the house? Walk the dog? If you take time to think about these things before you enter the postpartum phase, you'll feel less overwhelmed.

5. Take time to hang with your friends who have become parents. Ask them questions. Hold a baby, and offer to babysit several times.

The clients I work with who adjust the easiest to postpartum life are the ones who have:

- a lot of family nearby - husbands/partners that can stay home on paternal leave (if this isn't possible due to financial reasons, plan who else you can call on for assistance) - lots of experience with newborns - taken prenatal classes - lower anxiety due to proper physical activity, meditation or relaxation skills, and yoga

Did you adjust well to the postpartum phase? What made it easier on you?

Creating Tranquility in Children's Lives

by Amanda Integration of yoga into a child’s life allows for a sense of calmness and relaxation, coupled with environmental awareness and tools for personal stress management.  Children’s yoga classes foster a sharing and caring environment and bring honour and thankfulness for their self, family and surroundings.  Yoga classes encourage kids to move their bodies, create calmness in their little minds and allows their spirits to soar.

Here are some fun yoga postures you can do with your kids at home or at the local park!

 Downward Dog (Mommy Dog)

(Adho Mukha Svanasana)

Begin on all fours (table position) distributing equal weight in your hands while spreading the fingers. Gently lift your hips towards the sky, as your press your heels deep down into the earth.  Keep the fingers spread and hands pressed evenly into the ground as you create a V shape with your body.

Preschoolers enjoy shaking their “tail” in this position as they bark like a Mommy Dog.

Bound Angle (Butterfly)

(Baddha Konasana)

Begin in a comfortable seated position and bring your knees in close to your chest. Allow your knees to slowly drop to the side, towards the earth. Your hips should stay on the floor, with a tall spine.  Press the souls of your feet together.

Move your legs and/or arms in a fluttering motion so your butterfly can fly high in the sky!

Upward Dog (Baby Dog)

(Urdhva Mukha Svanasana)

Begin on your stomach with your chin resting on the floor, bringing your hands in close to your chest. Spread your fingers and press your palms into the floor.  Pressing the feet into the floor and begin to lift your chest and shoulders off the floor.  Lengthen your arms and press the crown of your head towards the sky. Open up your chest, pressing your shoulder blades together. Toddlers and Preschoolers may want to bark and make noise like a little puppy!

Child’s Pose (Sleeping Bunny)

(Balasana) 

Begin in a kneeling position, with your buttocks on the heels of your feet.  Allow your upper body to fold forward reaching towards the earth.  Your forehead drops towards the floor, and your hips reach back towards your heels.  Lengthen the spine as your breath dances throughout your body.  Place your hands on the floor next to your body.  Another option that the children enjoy is a variation (as shown in picture) with the arms extended in front. This is a great relaxation pose. 

 Amanda is mom to Dominic, 2 months, and can be found blogging about life, product reviews & giveaways at Namaste Mommy, PTPA Panel of Moms & Tools for Schools.  When not feeding and changing diapers Amanda is busy with her company DeGrace Energetics & Little Lotus.