Fill your cup first.
Forty simple ideas to take care of yourself and feel good physically, mentally and spiritually after the arrival of your baby. I've got your back, mama!
Motherhood changes everything: your body, your routines, your priorities, and even your sense of self.
Between sleepless nights, endless feedings, and the daily to-do list that never seems to end, it’s easy to forget about the person at the center of it all: you.
This free guide was created to remind you that your wellbeing matters, not as an afterthought, but as the foundation for everything else.
When you take time to care for yourself, even in small ways, you show up as the mother, partner, and person you truly want to be.
Inside it, you’ll find forty simple, doable self-care ideas designed especially for overwhelmed new moms. Each one fits into real life — no need for fancy equipment, long routines, or perfect conditions. Whether you have five minutes or a full hour, you’ll discover gentle ways to recharge your body, calm your mind, and reconnect with your spirit.
✨ Here’s what you’ll find inside:
💁🏽♀️ Quick 5-minute resets you can do while your baby naps, like grounding breaths, gentle stretches, or a simple affirmation to shift your mindset.
💁🏽♀️ 15-minute refreshers that help you reconnect with your body through short yoga flows, gratitude journaling, or mindful moments with a cup of tea.
💁🏽♀️ 30-minute and 1-hour rituals for deeper care, from nourishing movement and guided relaxation to reflective writing and soothing baths.
Longer self-care sessions to help you refill your energy and nurture your identity beyond motherhood.
You’ll also find a few yoga-inspired practices woven throughout the guide — simple movements and breathing techniques you can do even with your baby nearby.
These mindful pauses will help you release tension, feel grounded, and reconnect to your inner strength.
Because self-care isn’t about doing more — it’s about coming home to yourself.
This guide is for you if…
You often feel tired, overwhelmed, or disconnected from your body.
You want to create moments of calm and joy in your day, even when life feels chaotic.
You’re craving practical, heart-centered ideas that actually fit into a mother’s life.
You’re ready to start feeling more balanced, present, and supported — one small step at a time.
ABOUT ME
Hola, I'm Josefina
I’m a certified pre- and postnatal yoga teacher (RYT 200), and a pregnancy and postpartum corrective exercise specialist (PCES).
I offer accessible yoga sessions for moms at every stage—pregnancy, postpartum, and beyond.
My mission is to help women establish a consistent yoga practice, regardless of their fitness level or busy schedule, and to prioritize self-care through mindful movement.
Find out about my offers here: www.josefinayoga.com
