Ana Davis - Bliss Baby Blog

  • Home
    Home This is where you can find all the blog posts throughout the site.
  • Categories
    Categories Displays a list of categories from this blog.
  • Tags
    Tags Displays a list of tags that have been used in the blog.
  • Archives
    Archives Contains a list of blog posts that were created previously.
  • Login

Self Care Tips for New Mamas

Posted by on in Uncategorized
  • Font size: Larger Smaller
  • Subscribe to this entry
  • Print

Star 1 LR Crop

This month our Senior Bliss Baby Yoga Course Facilitator and mama of two, Star Despres, shares some valuable self-care tips for new mothers.

In those bliss filled early days of new motherhood we are deeply immersed in a beautiful bubble of love for the divine little being that has blessed our world.

All mamas go through this delicious early period where all else seems to fall away and each moment is one of witnessing the wonderment of a new baby.

During this period our own needs are generally put on the backburner as we tend to the needs of a caring full time for a new child.

I too went through this same stage when I had my daughter Willow 3 years ago.

Having her late in life (I was almost 40 when she was born) whilst nursing some health challenges meant that I couldn’t afford to totally neglect my need for Self Care; and so the journey and juggle began of being the mama I wanted to be AND making sure to nurture myself so that I avoided an end result of exhaustion and depletion.

So how can a new mama balance the need for being totally present for her baby and honour her own needs too?

Below are a few tools that helped me find a beautiful balance in a way that didn’t leave me feeling ‘guilty’ AND didn’t take up too much of my time or finances. 


+ Legs up the wall / on a chair or bed

Viparita Karani

This is my favourite Restorative pose! Chair Savasana LR 2

There are so many benefits, from soothing the nervous system and calming the mind to releasing the psoas and balancing the hormones.
If I am short on time (and we all have those days!) this is my go to pose as even 10 minutes here leaves me feeling refreshed and grounded.


+ Yoga Nidra / guided relaxation

Supported Reclined LR

Deep relaxation for the body and mind all rolled into one simple practice!

This one is perfect once your bub has a more regular sleep cycle, as you really want the space to go deep if you can.

Just set up in a relaxed and supported position and then play it next to you from a laptop or other music device, that way if little one wakes you will hear her straight away.

(Click here for Ana Davis's downloadable audio Yoga Nidra Deep Relaxation class available via Live Yoga Life)


+ Pawanmuktasana Sequence

Pawanmuktasana Sequence

This super gentle sequence of movements assists in moving stagnant energy, gently warms up and lubricates all the joints in the body and is extremely grounding and nourishing. I love that this one can be practiced when your baby is asleep or awake next to you.

The whole sequence takes about 20 minutes, but you can always just do the bits that you really need when time is a factor.

(Click here to view Ana Davis's Pawanmuktasana Sequence video)


+ Be with the breath

Connecting back to the rhythmic cycle of the breath is one of the quickest and most assessable ways to anchor back home to yourself.

Taking time to rest into the breath, whether via simply witnessing the flow or a more formal pranayama technique, will provide a ready tool for being in the moment as you practise the art of ‘surrender’ and ‘letting go’ that all mamas need.

The pranayama practice of Nadi Shodhana (Alternate Nostril Breathing) is particular beneficial for soothing the nervous system, reducing stress and anxiety and bringing more balance to the system.

How to practise Nadi Shodhana

NOTE: Be sure to start and finish the practice through the left, cooling Ida Moon channel.

Come into a comfortable position on the floor, either sitting supported in Sukhasana (easy cross leg position) or Virasana (Hero’s pose).
 Use a chair if you need to.

DM NadiSodhana LR

If sitting on the floor ensure that the hips are higher then the knees by elevating the buttocks on a bolster, cushion or block.

Take a moment to connect in with the breath and allow the sitting bones to lengthen down into the earth as the crown of the head elongates towards the sky.

Using the right hand with palm up to the sky, bring the index finger and middle finger down to rest on the palm. We will use the thumb and ring finger for the practice.

Bring the right hand up to the face and rest the thumb and ring finger lightly on the flared part of the nostrils.

Take a deep breath in and out through both nostrils. At the end of the exhalation, gently block the right nostril and breathe in through the left only.

At the top of the in breath open the right nostril, close the left and exhale through the right nostril.

Breath in through the right nostril, open the left, close the right and exhale through the left nostril.

This concludes one cycle of Nadi Shodhana. 

Continue for as many cycles as feel comfortable (around 5 mins is enough but you can stay longer)


Here are a few more tips for keeping the balance.

1) Move your body each day – in a way that you enjoy! Dance at home or go for a gentle walk. It doesn’t matter what it looks like, as long as you feel good and it moves stagnant energy.

2) Plan a healthy diet – avoid depletion and burn out by ensuring you are well nourished.

3) Make sleep a priority - sleep or rest when your baby does and go to bed early.

4) Schedule time for you into EVERY day! Even if it is only 10 minutes, each little bit adds up and helps fill your reserves.

Star 2 LR Crop5) Let go of the guilt – this is a HUGE one! Remember, for you to be the mama you want to be it is essential that you give back and nurture yourself.

6) Unplug from everything – get off the phone and computer and go outside. Being in nature is healing and refreshing!

7) Reach out – new mamas can feel isolated, even within a supportive network of family and friends. Don’t be afraid to ask for help, your loved ones WANT to be there for you!


Star is a senior facilitator of our Bliss Baby Yoga 100 hour Prenatal and Postnatal Yoga Teacher Training courses which will be held in Byron Bay in March and August 2015, and our upcoming Prenatal Yoga Teacher Training Weekend Intensive in Byron Bay, 17-19 April 2015. She also conducts end of course Skype sessions for our Online Prenatal and Postnatal Yoga Teacher trainees.

A mother of 2 beautiful girls, Star specialises in empowering women through their journey into mamahood and in the art of sacred rest and self love.

Star is passionate about inspiring a revolution in self care for women and her new online home is filled with the yummy gifts she has on offer to allow women to NURTURE themselves, HONOUR their rhythms and rest back into simply BEING. To learn more about Star’s offerings visit:


Here are some more articles for new mums from the Bliss Baby Yoga team that you may find helpful:



  • No comments made yet. Be the first to submit a comment

Leave your comment

Guest Friday, 15 December 2017

Subscribe to our newsletter:



"I really enjoyed the Bliss Baby Yoga teacher training online course because it was flexible, allowing me to do the work and practices at a convenient time....especially helpful for mothers with babies."  Helen Santamaria Popescu

“I found it so convenient as a new mum, working three different jobs I was able to also do the course without feeling overwhelmed. I enjoyed listening to the lectures during my drives and was sad when they came to an end  _ I might have to re-listen.” Leah Gencheff, Newcastle

"This was an absolutely amazing course.  Full of practical, useful information and inspiring teachers."  Lee 



Online Prenatal & Postnatal Yoga Teacher Training

Online L1 Yoga for Fertility Teacher Training

Prenatal and Postnatal Anatomy & Physiology Extension Module

Online Prenatal & Postnatal Yoga Classes

1:1 Mentoring and Personalised Yoga Classes

Find a Teacher near you

Newsletter Archive

Follow us on Facebook