Beyond Birth: A Complete Postnatal Wellness

5 Weeks Online Course

This course is designed for new mothers (0–12 months postpartum) and can also be adapted for

health educators, doulas, or postnatal care providers.

Course Overview

Course Title: Complete Postnatal Care & Recovery Program

Duration: 5 Weeks

Format: Online (Worksheets, Quizzes, Reflection Journals)

Outcome: Mothers gain confidence in physical recovery, emotional wellbeing, newborn care,

nutrition, and family adjustment.

WEEK 1: Understanding the Postnatal Period

& Physical Recovery

Module 1.1: Introduction to the Postnatal Period

• What is the postnatal period (0–6 weeks, extended postpartum)

• Physical and hormonal changes after childbirth

• Importance of rest and recovery

Module 1.2: Physical Healing After Birth

• Vaginal birth vs caesarean recovery

• Perineal care and C-section wound care

• Lochia stages and warning signs

Learning Objectives

By the end of this week, learners will be able to:

• Describe physical changes during postpartum

• Identify normal vs abnormal recovery signs

• Practice basic self-care techniques

Discussion / Reflection Questions

1. What physical changes surprised you the most after childbirth?

2. What challenges are you facing in your recovery?

Quiz Questions (Sample)

1. How long does the postnatal period usually last?

2. Which symptom requires immediate medical attention?

Activity

• Daily body check-in journalWEEK 2: Emotional Wellbeing & Mental

Health

Module 2.1: Emotional Changes After Birth

• Baby blues vs postpartum depression vs anxiety

• Hormonal influence on mood

Module 2.2: Mental Health & Support Systems

• When and how to seek help

• Partner and family support

• Reducing stigma around mental health

Learning Objectives

• Identify emotional changes postpartum

• Recognize signs of postpartum mental health conditions

• Build a support plan

Reflection Questions

1. How do you usually cope with stress?

2. Who is part of your support system?

Quiz Questions

1. Baby blues usually resolve within how many weeks?

2. Name one symptom of postpartum depression.

Activity

• Create a personal emotional support map

WEEK 3: Newborn Care & Bonding

Module 3.1: Basics of Newborn Care

• Bathing, diapering, umbilical cord care

• Understanding newborn cues

Module 3.2: Bonding & Attachment

• Skin-to-skin contact

• Responsive caregiving• Building secure attachment

Learning Objectives

• Demonstrate basic newborn care knowledge

• Explain the importance of bonding

Discussion Questions

1. What newborn care task feels most challenging?

2. How do you bond with your baby daily?

Quiz Questions

1. How often should a newborn be fed?

2. What is one benefit of skin-to-skin contact?

Activity

• Daily bonding practice log

WEEK 4: Postnatal Nutrition, Breastfeeding

& Body Strength

Module 4.1: Nutrition After Birth

• Nutritional needs for healing

• Hydration and energy

• Traditional postnatal foods (adaptable culturally)

Module 4.2: Breastfeeding & Physical Strength

• Breastfeeding basics & common challenges

• Gentle postnatal exercises

• Pelvic floor awareness

Learning Objectives

• Identify key postnatal nutrients

• Understand breastfeeding fundamentals

• Practice safe postnatal exercises

Reflection Questions

1. What foods help you feel more energized?

2. What concerns do you have about breastfeeding or body recovery?

Quiz Questions

1. Name one nutrient important for postpartum recovery.

2. When can gentle exercises usually begin after birth?Activity

• Meal planning worksheet

WEEK 5: Family Adjustment, Self-Identity &

Sustainable Maternal Wellness

Module 5.1: Adjusting to Parenthood

• Relationship changes

• Communication with partner

• Managing expectations

Module 5.2: Self-Care & Long-Term Health

• Identity shifts after motherhood

• Returning to work

• Creating sustainable routines

Learning Objectives

• Apply strategies for family adjustment

• Create a long-term self-care plan

Final Reflection Questions

1. How has motherhood changed your sense of self?

2. What self-care practice will you continue long-term?

Final Assessment (Short Answer)

1. Describe one physical and one emotional change experienced postpartum.

2. Explain one strategy to main