👉 These are safe, gentle movements that can be done at home

1. Cat–Cow Stretch (Spine Relief)

• Start on hands and knees
• Gently arch your back (look slightly up)
• Then round your back (look down)

👉 Repeat slowly

Helps with:

• Back tension
• Spine flexibility

2. Hip Circles (Pelvic Comfort)

• Sit on a chair or birth ball
• Slowly circle your hips

👉 Keep movements gentle

Helps with:

• Pelvic comfort
• Loosening tight muscles

3. Child’s Pose (Modified)

• Kneel with knees wide apart
• Lean forward gently
• Rest arms forward

👉 Use pillows for support

Helps with:

• Relaxation
• Lower back relief

4. Seated Side Stretch

• Sit comfortably
• Raise one arm and lean gently to the side
• Repeat on the other side

👉 Keep it gentle

Helps with:

• Stretching the sides of your body
• Improving breathing space

5. Ankle Rolls & Foot Movement

• Sit comfortably
• Rotate your ankles slowly

👉 Helps circulation

Helps with:

• Reducing swelling
• Improving blood flow

💛 Quick 5–10 Minute Routine

👉 If you only have a few minutes:

1. Breathing exercise
2. Cat–cow stretch
3. Seated side stretch
4. Child’s pose
5. Relax and breathe

👉 That’s enough

🧠 Yoga for Emotional Support

Yoga can help:

• Manage anxiety
• Create calm moments
• Reduce mental overwhelm

👉 Even sitting and breathing quietly is a form of yoga

💛 Realistic Reminder

Some days:

• You may feel too tired
• You may not want to move
• You may skip it entirely

👉 That’s okay.

Rest is just as important as movement

❤️ Yoga is Not About Perfection

You do not need to:

• Stretch deeply
• Follow routines perfectly
• Do it every day

👉 It’s about:

• Listening to your body
• Moving gently
• Taking a moment for yourself

🗣 Share Your Experience

Help other parents feel comfortable trying yoga

You might want to share:

• What helped you stay active during pregnancy
• Simple yoga movements you found helpful
• Challenges you faced
• Tips for relaxing and slowing down

Calm & Simple Breathing (2–3 minutes)

1. Sit comfortably or lie on your side
2. Place one hand on your bump
3. Breathe in slowly through your nose
4. Breathe out gently through your mouth

👉 Focus on slow, steady breathing

This can help:

• Relax your body
• Reduce anxiety
• Support sleep and calmness

Gentle movement to support your body, mind, and wellbeing

Pregnancy brings many changes to your body — physically, emotionally, and mentally.

Yoga can be a gentle and supportive way to:

• Reduce stress and anxiety
• Improve flexibility and comfort
• Support breathing and relaxation
• Build a stronger connection with your body and baby

At Basch Helps, we understand that: 👉 You may feel tired, uncomfortable, or unsure where to start

This guide is here to keep things simple, safe, and realistic

💛 A Gentle Starting Point

You don’t need:

• Experience in yoga
• Special equipment
• Long sessions

👉 Even 5–10 minutes of gentle movement and breathing can help

🌿 Benefits of Pregnancy Yoga

Yoga during pregnancy can:

• Help reduce back and pelvic discomfort
• Improve posture
• Support better breathing
• Reduce stress and tension
• Help prepare your body for labour

👉 It’s as much about relaxation as movement

🩺 Safety First (Important Guidance)

Before starting:

• Speak to your midwife or GP if unsure
• Avoid anything that causes pain or discomfort
• Move gently and slowly

👉 Always prioritise comfort over stretching further

⚠️ Avoid:

• Lying flat on your back (after early pregnancy)
• Deep twists
• Strong abdominal exercises
• Overstretching

👉 Your body is more flexible — so gentle movement is key

Step‑by‑Step

1. Sit or lie down comfortably

2. Imagine stopping:

   • Passing urine AND
   • Passing wind

3. Gently lift and squeeze those muscles

4. Hold, then relax

👉 You should feel a lift inside, not tightening your stomach, thighs, or bottom

⏱ Beginner Routine

Start with:

• Hold for 3–5 seconds
• Relax for 5 seconds

Repeat:

• 8–10 times

Then add quick squeezes:

• Tighten → release quickly
• Repeat 5–10 times

👉 Try to do this 2–3 times a day

⚠️ Important Tips

• Don’t hold your breath
• Don’t tighten your stomach or legs
• Don’t stop mid‑urination as a habit

👉 Focus on gentle, controlled movement

🤱 After Birth (Important)

You can usually start pelvic floor exercises: 👉 Soon after birth (if comfortable)

But:

• Go gently
• Build gradually
• Stop if there is pain

👉 Especially important after vaginal birth or C‑section

💛 What Improvement Looks Like

You may notice:

• Better bladder control
• Increased strength
• More confidence in movement

👉 Progress takes time — consistency matters more than intensity

Supporting recovery, strength, and confidence after birth

Your pelvic floor muscles support:

• Bladder control
• Bowel control
• Core stability

Pregnancy and childbirth can weaken these muscles.

👉 Pelvic floor exercises are one of the most important things you can do after birth

💛 Why Pelvic Floor Exercises Matter

They can help:

• Reduce bladder leaks
• Support healing after birth
• Improve core strength
• Prevent longer‑term issues

🧠 What Is the Pelvic Floor?

The pelvic floor is a group of muscles that:

• Sit at the base of your pelvis
• Support your bladder, bowel, and uterus

👉 Think of it as a support hammock inside your body

💛 Realistic Reminder

You might:

• Forget to do exercises
• Feel too tired
• Struggle to build a routine

👉 That’s normal.

Try linking exercises to something you already do
(e.g. feeding, brushing teeth, etc.)

❤️ Simple Takeaway

👉 A few minutes a day can make a big difference over time

Gentle movement for busy, tired parents

This short routine is designed for:

• Low energy days
• Early recovery
• Limited time
• Home environments

👉 You can do this:

• While baby is sleeping
• Next to your baby
• Even in small spaces

🌱 Before You Start

• Move slowly and gently
• Stop if anything feels painful
• Focus on breathing

👉 This is about support, not intensity

🧘‍♀️ The 5‑Minute Routine

1. Deep Breathing (1 minute)

• Sit or lie down
• Inhale slowly through your nose
• Exhale gently through your mouth

👉 Helps relax your body and engage your core safely

2. Shoulder Rolls (1 minute)

• Sit or stand
• Roll shoulders slowly backwards
• Then forwards

👉 Releases tension from feeding, holding, and stress

3. Gentle Neck Stretch (30 seconds each side)

• Tilt your head gently to one side
• Hold, then switch

👉 Helps relieve stiffness from feeding and carrying your baby

4. Seated or Standing March (1 minute)

• Lift one knee at a time slowly
• Keep movements controlled

👉 Light movement to improve circulation and energy

5. Pelvic Tilt (1 minute)

• Sit or lie down
• Gently tilt pelvis forward and back

👉 Supports core strength and recovery after birth

💛 If That’s All You Do Today

👉 That is enough.

Even 5 minutes of movement:

• Supports your recovery
• Improves mood
• Helps your body feel less stiff

Help other parents feel confident in moving again

You might want to share:

• What helped you stay active
• How you restarted movement after birth
• Challenges you faced
• Simple tips that worked

Why Sharing Matters

Your experience can:

• Help other parents feel less pressured
• Provide realistic ideas
• Encourage small, positive steps
• Build confidence in recovery

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1. Gentle Walking

• Short walks (even 10–15 minutes)
• Fresh air can improve mood and energy

👉 One of the easiest and most effective activities

2. Light Stretching

• Helps reduce stiffness
• Supports recovery after birth

👉 Can be done at home, even for a few minutes

3. Daily Movement

• Moving around the home
• Light cleaning or activity

👉 Everyday movement counts as exercise

4. Post‑Natal Exercises (When Ready)

• Pelvic floor exercises
• Core strengthening (gentle and gradual)

👉 Important for recovery after labour

✅ Stay Active Where You Can

• Gentle activity is encouraged during pregnancy and after birth
• Even light movement can be beneficial

👉 You do not need long workouts to benefit

✅ Start Slowly After Birth

• Begin with gentle movement
• Gradually increase activity over time

👉 Listen to your body and don’t rush recovery

✅ Stop if Something Doesn’t Feel Right

• Avoid pushing through pain
• Rest when needed

👉 Your body is still healing

Exercise during pregnancy and after birth can feel challenging — especially when you are tired, recovering, or managing daily pressures.

At Basch Helps, we want to be clear:

👉 Exercise is not about pressure, appearance, or “bouncing back” — it’s about supporting your body and your wellbeing

Even small amounts of movement can:

• Improve mood
• Increase energy
• Support physical recovery
• Reduce stress and anxiety

💛 A Realistic Starting Point

During pregnancy and early parenthood:

• You may feel tired most of the time
• You may not have time for structured exercise
• Your body may still be recovering

👉 That’s completely normal.

Exercise at this stage is about small, gentle movement — not intensity

🤱 Exercise After Birth (Post‑Natal Recovery)

Your body needs time to recover.

👉 In the first weeks:

• Focus on rest + gentle movement
• Avoid pressure to exercise too soon

When ready:

• Build slowly
• Prioritise recovery over intensity
• Focus on how you feel, not how you look

🧠 Benefits of Exercise for Parents

Even light activity can:

• Improve mood and reduce stress
• Support sleep (where possible)
• Increase energy levels
• Help with recovery

👉 Exercise supports both physical and mental wellbeing

💛 Removing Pressure

You may see messages about:

• “Bouncing back”
• Losing weight quickly
• Intensive workouts

👉 This is not realistic or necessary

Your body has just done something incredible — it deserves patience and care

⏱ Short & Simple Activity Ideas

When time and energy are limited:

• Walk with your baby (pram walks)
• Gentle stretching while baby naps
• 5–10 minutes of movement at home
• Light exercises alongside daily activity

👉 Small moments still count

💷 Free & Accessible Options

Exercise does not need to cost anything.

You can:

• Walk in your local area or park
• Use free online videos
• Join local community groups (when ready)

👉 Movement can be simple and accessible

⚠️ When to Be Careful

Take extra care if you:

• Had a complicated birth
• Had a C‑section
• Feel pain or discomfort
• Feel extremely tired or unwell

👉 Speak to your:

• GP
• Midwife
• Health visitor

before starting anything more structured

💛 If You’re Struggling

If exercise feels:

• Too difficult
• Overwhelming
• Impossible right now

👉 That’s okay.

Rest, recovery, and looking after your baby are priorities

You can return to movement when you feel ready.

❤️ How Basch Helps Can Support You

We understand that fitness is not just about exercise.

We can:

• Provide support through AngelBox essentials
• Offer emotional support and befriending
• Help you access local community services
• Support you without judgement

👉 Your wellbeing matters at every stage

🌱 What Progress Really Looks Like

Progress may look like:

• Taking a short walk
• Moving a little more than yesterday
• Doing gentle stretching
• Feeling slightly more energised

👉 Every small step counts