Guest Author: Kasia Pokrop, founder of Mamamoon,
In this insightful piece, Kasia Pokrop, founder of Mamamoon, emphasizes the importance of holistic self-care during the postpartum period. Drawing on her experience as a Prenatal Yoga Teacher and HypnoBirthing Educator, Kasia offers practical tips for physical recovery, mental well-being, and building a balanced routine. From postnatal yoga to pelvic floor exercises and nutrition, she shares strategies to help new mothers heal and thrive after childbirth. Kasia’s approach reminds us that caring for both body and mind is crucial in navigating this transformative time.
After giving birth, it’s easy to focus solely on your newborn, but taking care of yourself is just as important. The postpartum period requires as much attention as pregnancy.
Today, we introduce Kasia Pokrop, founder of Mamamoon, a company promoting holistic women’s health and birth preparation. Kasia shares why the postpartum period is a time when your body and mind need just as much attention as they did during pregnancy.
So, let’s dive into some ways you can nurture yourself holistically after giving birth because you simply deserve it.
Kasia’s Story:
Originally from Poland, where childbirth is highly medicalized, Kasia saw many women opting for C-sections out of fear. In contrast, her experience in the Netherlands offered supportive, pressure-free prenatal care that respected her choices.
During her pregnancy, Kasia and her husband took a HypnoBirthing course to manage fear and stay calm during labor. Her positive birth experience inspired her to help other mothers. While still at Philips Personal Health Solutions, she became certified in pregnancy yoga, HypnoBirthing, and Spinning Babies, leading her to create Mamamoon.
Why Mamamoon Matters:
- 50% of women fear giving birth.
- Up to 45% experience birth trauma.
- 20% suffer from postpartum depression.
These issues have lasting impacts on mothers, families, healthcare systems, and employers. Mamamoon provides personalized, accessible support for parents, filling a gap left by many baby-focused apps.
By focusing on the holistic well-being of mothers, Kasia is reshaping how women experience childbirth and postpartum recovery.
1. Physical recovery: Healing after delivery
Healing after delivery
Whether you had a vaginal birth or a C-section, your body’s been through a lot and needs time to recover. I remember thinking that once my baby was here, the hard part was over — little did I know, the healing process was just beginning. If you had a vaginal birth, things like perineal care can make a world of difference. Simple practices like using a peri bottle with warm water after using the bathroom, or sitting on a soft cushion, can bring so much relief. And if you had a C-section, taking it easy (which I know can be easier said than done) and following your doctor’s instructions is key.
Postnatal yoga for recovery
Postnatal yoga is a gentle, nurturing way to reconnect with your body and begin the healing process. These practices are designed to be easy on your body, focusing on gentle stretches and movements that help ease tension and promote relaxation. One of the best things about postnatal yoga is that it also incorporates breathing exercises, which can do wonders for calming your mind.
A simple pose to start with is Legs Up the Wall:
- How to do it: Lie on your back with your hips close to a wall, and extend your legs up against the wall. This pose helps reduce swelling in the legs and promotes relaxation.
- Breathe deeply: Inhale through your nose, letting your belly rise, and exhale slowly through your mouth. Stay in this position for 5-10 minutes, letting your body unwind.
I found that even just 10 minutes of this gentle practice each day made me feel more grounded and in tune with my body during those early postpartum weeks.
Pelvic Floor Care: Strengthening from the Inside Out
Pelvic floor health is something that often gets overlooked, but it’s so important — especially after giving birth. Whether you had a vaginal delivery or a C-section, your pelvic floor muscles have come under great strain in pregnancy and childbirth. Pelvic floor exercises may prevent issues like incontinence and pelvic organ prolapse, and it can also improve your core strength and overall comfort.
Understanding the pelvic floor
The pelvic floor is a group of muscles that act like a hammock, supporting your bladder, uterus, and bowel. During pregnancy and childbirth, these muscles can become stretched and weakened, which is why pelvic floor exercises are so important.
Example of a pelvic floor exercise: Pelvic drop
Pelvic drop is one of the pelvic floor awareness exercises. It is a way of reconnecting with your body and pelvic floor after birth, and you can start as soon as you’d like.
How to practice Pelvic drop:
- Lay down on your bed with your knees open supported on pillows.
- Allow your breath to become easy as you inhale into your belly and out again.
- See if you can send your breath to other parts of your pelvis.
- Keeping it easy, breathe softly into your vagina and out. Feel the fullness of the breath and the easy recoil of the muscles during the soft exhale. Try this also in your anus.
- Try this for 5 minutes, ideally every day. See if you can build your awareness of your pelvic floor muscles throughout your pregnancy.
Progression:
- Once you feel comfortable getting on and off the floor, try this exercise by lying on the floor with your legs supported by a couch or chair.
- Bend your legs so your knees pass your hips and allow them to fall open comfortably (you can use your hands or pillows to support your legs as well).
Other pelvic floor-friendly practices
Exercises like bridges or cat-cow stretches can help engage the pelvic floor muscles and the core, promoting overall strength and stability.
Nutrition for recovery
Food plays such a big role in how we feel, especially when we’re healing. I found that sticking to simple, nourishing meals made all the difference. Think about food that’s easy to digest: soups, broths, cooked veggies, lean protein, and whole grains. And if you’re breastfeeding, staying hydrated is super important — keep a water bottle handy at all times. I’d also sneak in some omega-3-rich foods like salmon when I could, which helped with my mood and overall energy.
2. Mental health and emotional well-being
Navigating postpartum emotions
I want to be real with you — postpartum emotions can be intense. I was hit with the “baby blues” pretty hard, and it took me by surprise. It’s normal to feel all over the place, but if you’re feeling persistently low, it might be worth talking to someone. There’s no shame in reaching out for help. I found that just talking about what I was feeling with a friend or my partner made a huge difference.
Self-Care practices
I know self-care is a buzzword, but it’s so important, especially now. Even if it’s just five minutes of deep breathing or a quick journal entry, finding small moments for yourself can help you feel more grounded. I started practicing calm breathing — something I learned during my pregnancy — to help me wind down at night when sleep was hard to come by. It’s amazing how something so simple can have such a big impact. And I picked up my yoga mat as soon as I felt up for some movement. It wasn’t always easy to motivate myself to do it, and the practice was often interrupted by feeding, claiming the baby, or changing the diaper. But I got so much out of it every time that I was motivated not to give it up. I felt a bit like my old self again.
Support systems
Don’t underestimate the power of your support system. Whether it’s your partner, a friend, or a postpartum group, having people to lean on makes all the difference. I remember feeling like I had to do it all on my own, but once I started reaching out, it made everything a little easier. And if you’re struggling more than usual, it might be worth talking to a therapist who specializes in postpartum care. Sometimes just having someone listen can lighten the load.
3. Creating a balanced routine
Time management for new moms
Juggling everything as a new mom is no small feat. It took me a while to find a rhythm, and even now, it’s a work in progress. My best advice? Drop perfectionism. Observe before acting. Trust your gut – nothing beats a mother’s intuition, so don’t be afraid to follow it. Let things unfold. Prioritize and be kind to yourself. It’s okay to let some things slide — your well-being and your baby’s care come first.
Sleep strategies
Ah, sleep. Or the lack of it, right? I wish I could say there’s a magic solution, but what helped me was managing my own expectations, working together with my partner for the night feeds, and going for a walk every day, despite the weather. Babies do not recognize day and night when they are born, so one thing we can do is to help them understand the difference, and being outside for a walk is one of the tricks here. With Miko, we also established a more strict bedtime routine as it helped him fall asleep – bath, massage, bedtime story. And when sleep was elusive, calm breathing techniques saved me more times than I can count.
Mind-body connection
Everything’s connected — what you eat, how you move, and how you feel. I noticed that on days when I ate well and managed to sneak in some light exercise, my mood was noticeably better. It’s all about listening to your body and giving it what it needs, whether that’s a nutritious meal, a short walk, or just some downtime.
4. Natural remedies and holistic approaches
Herbal remedies and supplements
I turned to a few natural remedies during my recovery, and they really helped. Herbal teas like chamomile became my go-to for relaxation, and I even tried red raspberry leaf tea, which some say helps with postpartum recovery. Of course, check with your healthcare provider before trying anything new, especially if you’re breastfeeding.
Aromatherapy and essential oils
Aromatherapy was another little treat I gave myself. Lavender essential oil became a favorite — just a few drops in a diffuser, and my room felt like a spa. It’s a small thing, but it really helped me relax, especially during those chaotic early days. Note, I didn’t expose any of my babies in their first weeks to essential oils, as it felt like too much stimulation. It’s a good topic to check with your healthcare provider if you are unsure whether it would serve you and your baby.
Alternative therapies
If you’re open to it, exploring alternative therapies like acupuncture or massage can be a wonderful way to support your recovery. I tried acupuncture for the first time after my second baby, and it really helped with my energy levels and mood. Plus, it was a rare chance to just lie still and be pampered — something we all need more of!
Final thoughts
Remember, this postpartum period is a time to be gentle with yourself. Your body and mind have been through so much, and they deserve care and compassion. By focusing on both your physical and mental health, you’re setting yourself up for a smoother recovery and a more joyful transition into motherhood. Take it one day at a time, and don’t hesitate to lean on your support system — you don’t have to do this alone.
About the Author:
Kasia is Prenatal Yoga Teacher & HypnoBirthing & Spinning Babies Childbirth Educator, Founder of Mamamoon and mother of two.
Kasia fell in love with yoga from the start, but it wasn’t until her pregnancy that she discovered the full depth of the practice. Yoga, combined with HypnoBirthing techniques, helped her through pregnancy, labor, and beyond. Inspired by its transformative power, she now shares these methods with others. Kasia is a certified HypnoBirthing Educator (The Mongan Method), Prenatal Yoga teacher (Birthlight), Spinning Babies Childbirth Educator, founder of Mamamoon, and also a proud mother of two.
