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Expectant Mothers: Take Back Your Pregnancy with Self-Care Practices

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Although a beautiful miracle, bearing life puts a heavy weight on expectant mothers, both physically and mentally. From odd pains and loss of sleep to the complete change of lifestyle, it may seem impossible to stay relaxed — even when doctors tell you it’s essential for a healthy pregnancy.

One of our premises here at The Wellness Sanctuary, Inc, is to ensure that self-care is a top priority for expectant and new mothers. We understand that in order to birth life, you have to be in control of your mind, body and soul.

In honor of Pregnancy And Infant Loss Awareness Month, we are sharing some of the self-care practices that have helped our clients through their pregnancies and how you can get started on them at home.


One of the best things an expectant mother can do when she’s feeling overwhelmed, stressed or in extreme discomfort is to immerse in quiet time through meditation. There are many different forms, but Mindfulness Meditation is one of our favorites.

Get outside for a walk in the park or maybe just take a few hours to lounge and take in surroundings from your patio. Examine nature, traffic sounds, wind blowing and movements as you breathe deeply. This technique allows us to better accept the things we cannot control and understand these things need to happen in order for life to be active — much like the changes that are happening with your body so that you can give birth. Mindfulness also helps us discern unnatural distractions (energy you can control) and how we perceive, react and respond to them.


You have a human life taking over your body — and based on your ever-changing emotions, it may seem like your little one has invaded your mind, too! The Grounding Technique helps get your inner power back. Take some time out to stand barefoot at home or outside in grass. Take at least 3 giant breaths. With each exhale dig your heels firmly in the ground. Then, allow the rest of your foot to fall in place. If you feel you are off balance and wobbly or like your about to fall, you are not grounded. Repeat these steps until you are able to stand straight and firm where you can literally feel the connection between the earth and your feet without moving.

Prenatal Massages

Receiving massages up to twice per month throughout pregnancy may help decrease contractions. It can even help with fetal development, due to a stimulation of touch. Other benefits include:

  • Regulated hormones

  • Decreased swelling or edema

  • Decreased pain in the nerves, back and joints

  • Improved blood and lymph circulation

  • Reduced muscle tension

  • Reduced headaches and migraines

  • Reduced stress and anxiety

  • Improved comfort during sleep

  • Decreases labor pains

Caution: Make sure to choose a professional licensed therapist with lots of experience. Also, make sure your therapist avoids using a lot of pressure on sensitive areas, which can cause premature contractions. Light, openhanded rubs on the feet and hands, for instance, are preferred over a deep massage.

Prenatal Yoga and Stretching

Prenatal Yoga has amazing benefits for those seeking extra help in stretching ligaments and breathing. A Prenatal Yoga instructor is specially qualified to do various poses that are modified for the pregnant woman. But, if Prenatal Yoga is not within your budget or offered in your area, then try some of these stretches at home:

  • Light lunges

  • Lat stretches, which help stretch your arms and reduce swelling in fingers

  • Neck stretches, which help reduce pregnancy headache

  • Finger and toe stretches

Caution: Never sacrifice your level of comfort, and always remember to consult your doctor before trying anything new!

Post Prenatal Self-Care

Remember — these self-care techniques should continue after your baby’s born. For instance, receiving post prenatal massages can help mommies reconnect with their bodies, reduce birth-induced stress and tension, increase blood flow and reduce headaches. Likewise, post prenatal massages can give new moms the centering energy needed to connect and keep up with their new babies and the rest of the world!

For more on prenatal self-care, visit TheWellnessSanctuaryInc.Com.

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