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Seema Kazi Rangnekar

@samabirthing

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A nurturing space for pregnancy, parenting & play 🌸
Prenatal • Postnatal • Fitness • Parent-Child Sessions • Workshops 🤱🏽
📍Anvam,NS Rd 10, Juhu Mumbai

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To all the pregnant mamas

You may wonder “I’m so tired, but I haven’t really done anything today!”

Please remember— your body has been working all day!

Growing a baby, building a placenta, making more blood, adapting in ways you cannot even see.

And yet, pregnant mothers carry on as though nothing has changed.

Pregnancy isn’t a competition to see how much you can manage.

Some days you’ll feel energetic, and some days you’ll need to slow down. Both are okay.

Eat well, stay active in ways that are safe for you, rest and please don’t feel guilty about asking for help.

Save this reminder for a day when you feel you’re not doing enough. And share it with a pregnant mama who needs to hear this today. ❤️

Prepare your body and mind for birth, together with your partner. ❤️

Join our Samā Pregnancy Programme to feel confident, informed and birth-ready!

✨ Online & in-person | DM us to join.

[PregnancyJourney, PregnancySupport, PregnantMamas, PregnancyWellness, BirthPreparation, SamāPregnancyProgramme, SamaBirthingAndBeyond] by @samabirthing

Your baby is born, but mama, your recovery is just beginning.

We prepare so much for birth, but often forget how important postpartum recovery is.

7 things every new mother should know:

1. Pelvic floor health: Urine leakage, heaviness or discomfort shouldn’t be ignored. Help is available.
2. Core recovery: Rebuild strength gradually. There’s no rush to get your body back.
3. Scar healing: Whether vaginal or C-section birth, persistent pain or unusual discharge needs attention.
4. Postpartum bleeding: Bleeding is normal, but excessive bleeding, large clots or dizziness need urgent medical care.
5. Bladder & bowel health: Constipation, pain or loss of bladder control deserve support.
6. Nutrition & hydration: Eat well, stay hydrated and give your body the nourishment it needs to heal.
7. Mental wellbeing: Feeling overwhelmed can happen, but persistent sadness or anxiety deserves professional care.

💗 At Samā Birthing & Beyond, we offer a Postpartum Program to support your recovery with:

✨ Pelvic Floor Physiotherapy

✨ Postpartum Mental Health Therapy

✨ Postpartum Fitness & Yoga

📍 Available online & in person.

Remember, mama, your recovery matters just as much as your baby’s care.

📩 DM POSTPARTUM to know more.

🔖 Save this for your fourth trimester and share it with a mama who needs it.

[PostpartumRecovery, FourthTrimester, PelvicFloorHealth, PostpartumMentalHealth, PostnatalFitness, SamaBirthingAndBeyond] by @samabirthing

If you’re in the newborn phase, save this for those long, sleepy nights.

I know how overwhelming it can feel when your baby wakes just as you’ve finally closed your eyes.

But here’s something I want you to remember: Your newborn isn’t supposed to have sleep figured out yet.

A few gentle reminders from me to you.

1️⃣ Newborns don’t know day from night.
Their body clock is still developing. Keep daytime bright with normal household sounds, and nights dim, quiet and calm. Gradually, they’ll begin to learn the difference.

2️⃣ Waking every 2–3 hours? Very common! Your baby has a tiny tummy and needs frequent feeds.

3️⃣ Struggling to settle? Look for early sleepy cues. Sometimes a yawn or looking away is your baby’s way of saying, “I’ve had enough.”

4️⃣ Only sleeps in your arms? You’re not creating bad habits. Your closeness is comforting. Just stay awake during cuddles and use a safe sleep space when you need to rest.

5️⃣ Keep sleep simple and safe. Always on their back, on a firm, flat, empty sleep surface. No loose bedding or covers.

6️⃣ Please don’t stress about a schedule yet. In these early weeks, feeding, cuddling and responding to your baby matter far more than perfect naps.

And one thing I always remind new parents…

You don’t have to teach a newborn to sleep. You’re helping them feel safe as they adjust to a whole new world.

Some nights will feel endless. But you and your little one are learning each other, one day at a time.

📌 Save this for a difficult night, and share it with a new parent who needs a little reassurance today.

[NewbornSleep, NewbornCare, NewParentTips, BabySleep, FourthTrimester, NewbornDevelopment, SamaBirthingAndBeyond] by @samabirthing

EXPECTING A BABY TOGETHER?

The third trimester is a time of big changes, not just for the mum-to-be, but for both partners.

I often remind couples at Samā that while one partner is carrying the baby, both are preparing for a whole new chapter of life. And feeling supported, understood and cared for can make such a difference.

The third trimester can be physically exhausting and emotionally overwhelming. And sometimes, she may not even know how to ask for help.

Here are a few little things that can make a BIG difference.

-Don’t wait to be asked. Take charge of meals, chores and baby preparations. Small gestures matter!

-Make rest easier. Help her get comfortable, offer a gentle massage and give her opportunities to rest.

-Check in with her. A simple “How are you feeling today?” or “What can I do to make things easier?” goes a long way.

-Listen without trying to fix everything. She may have fears about labour, birth or motherhood. Sometimes, she just needs you to listen and reassure her.

-Prepare for birth together. Attend childbirth classes, understand labour and learn how you can support her.

-Think beyond delivery. Plan how you’ll share responsibilities and support her recovery once your baby arrives.

And here’s something I really want every dad-to-be to remember…

You don’t have to know everything or be the perfect partner. Just be willing to learn, listen and show up.

Because fatherhood begins long before your baby arrives.

At Samā Birthing & Beyond, our Becoming a Father – The Emotional Shift Workshop helps dads-to-be understand their changing role, emotions and responsibilities as they step into fatherhood.

💌 DM us to know more.

Mamas-to-be, share this with your partner. Dads, save this little reminder!

[DadToBe, ThirdTrimester, PregnancySupport, BecomingAFather, ExpectingParents, SamaBirthingAndBeyond] by @samabirthing

You can love your baby with all your heart… and still find motherhood really, really hard.

And I wish more mothers knew that these two feelings can exist together.

You can be grateful for your baby and still feel exhausted.

You can love being a mother and still miss the woman you were before.

You can hold your baby close and still crave a little space for yourself.

You can have a beautiful day with your baby and still cry when everyone goes to sleep.

None of this makes you any less of a mother.

A few gentle reminders for the days motherhood feels heavy:

Bonding isn’t always instant. Sometimes love grows quietly, through a hundred little everyday moments. And that’s okay.

You are allowed to miss your old life. Your freedom, your sleep, your work, your friendships, even the ability to have a cup of tea uninterrupted!

You matter, too. Your meals, your rest, your recovery, your feelings. You deserve the same tenderness you give your baby.

You don’t have to enjoy every moment. Some days are beautiful. Some are messy. Some are just about getting through. All of them count.

You don’t have to do it all. The house can wait. The laundry can wait. You are allowed to ask someone to take care of you for a change.

Asking for help is a strength. You don’t need to reach breaking point before you deserve support.

And mama, please remember…

Your baby doesn’t need a mother who never struggles. Your baby needs a mother who is loved, supported and cared for, too.

If sadness, anxiety or feeling disconnected continues or makes everyday life difficult, please reach out to a healthcare professional. You deserve support.

We talk so much about preparing for birth. But I also believe we need to prepare mothers for everything that comes after birth — physically, emotionally and mentally. That’s why our Postpartum Recovery Program is so close to my heart.

Because when a baby is born, a mother is born too. And she needs nurturing just as much as her baby does. 💜

📌 Save this for a day when motherhood feels a little too much.

💌 Send it to a mama who needs a reminder that she’s doing enough.

[SamaBirthingAndBeyond, PostpartumRecovery PostpartumMentalHealth, NewMother] by @samabirthing

SAVE THIS: Starting solids? Here's what your baby needs to know about food.

Introducing solids is about more than filling your baby's tummy. It's an opportunity to explore new tastes, learn textures and build a healthy relationship with food.

Here are 9 things to keep in mind as you begin:

- Start around 6 months: Look for signs of readiness, including good head control and the ability to sit upright with support.
- Prioritise iron-rich foods: Lentils, beans, iron-fortified cereals, eggs and well-cooked meat can help meet your baby's growing iron needs.
- Offer a variety: Introduce different fruits, vegetables, grains and protein-rich foods rather than sticking to just a few favourites.
- Include healthy fats: Foods like avocado, smooth nut butters and suitable oils can provide energy and essential nutrients.
- Adapt the texture: Start with soft, mashed or appropriately prepared finger foods, progressing as your baby develops their eating skills.
- Introduce common allergens early: Foods such as well-cooked egg and smooth peanut butter can be introduced in age-appropriate forms. Seek medical advice first if your baby has severe eczema or an existing food allergy.
- Keep offering variety: Babies may need repeated, pressure-free exposure before accepting a new food.
- Let your baby explore: Touching, smelling and attempting to self-feed are all part of learning.
- Make mealtimes positive: Follow hunger and fullness cues. Never force your baby to finish a portion.

Important safety reminders: Always supervise your baby while eating. Avoid whole nuts, whole grapes, hard raw vegetables and other choking hazards. Never add salt or sugar to your baby's food, and don't offer honey before 12 months.

Remember, during the first year, breast milk or infant formula remains an important source of nutrition alongside complementary foods.

At Samā, our Starting Solids Workshop and 1:1 Baby & Toddler Feeding Consultations are here to help you navigate your little one’s feeding journey with confidence, clarity and personalised guidance.

DM us to know more.

[StartingSolids, BabyLedWeaning, InfantNutrition, FirstFoods, BabyFeeding, ParentingTips ] by @samabirthing

“Why doesn’t my child listen?”
“Why can’t they sit still?”
“Why do I have to repeat myself so many times?”

As parents, we’ve all had moments when we feel frustrated by our child’s behaviour.

But sometimes, what looks like disobedience may actually be a child struggling with attention, impulse control, emotional regulation or executive functioning.

October is ADHD Awareness Month, and it’s an opportunity to remind ourselves that every child develops differently.

Not every active or distracted child has ADHD. But when difficulties are persistent and affect everyday life, understanding and seeking appropriate support can make a meaningful difference.

At Samā, we believe in raising children with connection, compassion and understanding — not labels and comparisons. 🤍

Before asking, “Why is my child behaving this way?” try asking, “What is my child finding difficult?”

💛 Save this post for a parenting reminder.
💛 Share it with another parent.

[ADHDAwarenessMonth, ADHDInChildren, ConsciousParenting, GentleParenting, ChildDevelopment, ParentingSupport, SamaBirthingAndBeyond] by @samabirthing

SAVE THIS: Transitioning your baby from bottle to cup? Start gently.

Moving from a bottle to a cup is a gradual learning process. The goal isn't to stop bottle-feeding overnight, but to help your baby develop new drinking skills while continuing to meet their nutritional needs.

Here are a few things to keep in mind:

- Start early: Introduce an open cup or straw cup around 6 months, when complementary feeding begins.

- Practise during meals: Offer small, supervised sips and let your baby explore at their own pace.

- Make one change at a time: Around 12 months, gradually replace bottle feeds with cup feeds rather than changing every feed at once.

- Protect milk intake: Before 12 months, breast milk or infant formula remains essential. Don't replace milk feeds with water or snacks.

- Keep it pressure-free: Let your baby practise without forcing them to drink. Learning takes time.

- Choose the right cup: An open cup or a suitable free-flow or straw cup can help your baby learn to drink independently.

Remember, every baby learns differently. If your baby struggles with drinking, frequently coughs or chokes during feeds, or you have concerns about their growth or milk intake, speak to your doctor.

At Samā, our Starting Solids and 1:1 Parenting sessions help parents understand their baby's feeding needs and navigate everyday parenting transitions with confidence.

DM us to know more.

Save this guide for your baby's feeding journey and share it with a parent who needs it.

[BottleToCupTransition, BabyFeeding, InfantNutrition, BabyLedWeaning, ParentingTips, NewbornCare, SamaBirthingAndBeyond]

Caption by @samabirthing

SAVE THIS: 9 ways your partner can support you during labour.

Labour is not something you have to navigate alone. A supportive birth partner can help you feel heard, reassured and more comfortable as you move through each stage of labour.

Here’s how your partner can make a difference:

1. Be your advocate: Understand your birth preferences and help communicate your questions and choices to the doctor.
2. Keep you hydrated: Offer water or ice chips when permitted.
3. Help ease discomfort: Try gentle back massage or counter-pressure if it feels comfortable for you.
4. Support your movement: Help you change positions, use a birth ball or find a position that feels right.
5. Offer emotional reassurance: Hold your hand, listen to you and remind you that you’re not alone.
6. Help you stay comfortable: Assist with bathroom visits and safe movement when needed.
7. Create a calm environment: Help maintain a comfortable space with fewer unnecessary distractions.
8. Breathe with you: Practise breathing together before labour so your partner knows how to support you.
9. Simply be present: Sometimes, listening quietly and staying beside you is enough.

One important thing to remember: Supporting you doesn't mean telling you how to labour. Ask what you need, respect your preferences and follow the doctor's guidance.

Partners don't need to have all the answers. They need to be prepared to listen, adapt and support.

At Samā, our Pregnancy Program helps expecting parents to understand labour, birth positions, breathing techniques and partner support, so you can prepare for this journey together.

DM us BIRTH to know more.

Share this with your birth partner and save it to revisit together before labour.

[BirthPartner, LabourSupport, BirthPreparation, PregnancyEducation, ExpectingParents, ChildbirthEducation, SamaBirthingAndBeyond] by @samabirthing

October is Pregnancy & Infant Loss Awareness Month.

Not every loss is visible, and not every grief is spoken about. But behind every loss is a family, a story, and a love that deserves to be acknowledged.

For some parents, it’s the future they imagined. For others, it’s the little moments they never got to experience. And for many, it’s learning to carry a grief that others may not fully understand.

If someone you love has experienced a loss, you don’t need to find the perfect words. Listen without judgement, acknowledge their baby, offer support and remember that grief has no fixed timeline.

To every parent who has experienced pregnancy or infant loss: your feelings are valid, your baby matters, and you deserve compassion, understanding and support. You don’t have to navigate grief alone.

This October, let’s replace silence with understanding and assumptions with kindness.

For the babies we hold in our hearts. Always remembered, always loved.

With love and compassion,
Samā Birthing & Beyond

[PregnancyAndInfantLossAwareness, PregnancyLoss, InfantLossAwareness, BabyLossAwareness, GriefSupport, PregnancyLossSupport, SamaBirthingAndBeyond] by @samabirthing

Things we need to stop saying to new mothers.

New mothers already navigate physical recovery, hormonal changes, sleep deprivation and the pressure to do everything right. Unsolicited advice can make this journey even harder.

Here’s what every new mother deserves to hear instead:

- Breastfeeding to sleep doesn't create bad habits. Babies seek comfort and closeness, and feeding to sleep is common in the early months.
- You don't need to toughen your nipples. Persistent breastfeeding pain deserves attention. A lactation counsellor can help assess the latch and identify the cause.
- You cannot spoil a baby with affection. Responding to your baby's needs builds security and connection.
- Teething doesn't mean breastfeeding must stop. You can continue for as long as it works for you and your baby.
- A good baby doesn't have to sleep through the night. Night waking is common, and sleep patterns change with age and development.

Motherhood isn't a competition, and babies don't follow one perfect timeline.

Instead of judging a new mother, offer reassurance, practical help and space to find what works for her family.

At Samā, our Newborn Care Sessions and 1:1 Parenting Sessions help parents better understand their baby's needs and navigate early parenthood with confidence.

DM us to know more.

[NewMotherSupport, NewbornCare, BreastfeedingSupport, PostpartumCare, GentleParenting, NewParenthood, SamaBirthingAndBeyond] by @samabirthing

7 Postpartum Nutrition Essentials Every New Mama Should Know!

Your body has grown a baby, given birth and is now healing. The right nutrition can support your recovery, energy and overall well-being.

1. PROTEIN — For healing
Eggs, dal, paneer, fish, chicken and lentils support tissue repair after vaginal birth or C-section.

2. IRON — To replenish your reserves
Blood loss during childbirth can lower iron levels. Include lentils, beans, leafy greens and vitamin C-rich foods.

3. CALCIUM + VITAMIN D — For bone health
Include milk, paneer, calcium-set tofu and fortified foods. Ask your doctor if you need supplements.

4. OMEGA-3 — For essential nutrition
Low-mercury fatty fish provides DHA, important for your baby’s brain and eye development during breastfeeding. Walnuts, chia and flaxseeds provide ALA.

5. FIBRE — For digestion
Oats, fruits, vegetables, whole grains and legumes can help prevent constipation.

6. WATER — For hydration
Keep water nearby during feeds and drink to thirst. Extra water doesn't automatically increase milk supply.

7. SUPPLEMENTS — Based on your needs
Iron, vitamin D, calcium, magnesium, zinc and other supplements should be taken as advised by your doctor.

A reminder for every new mama:

Don't rush to lose pregnancy weight or skip meals. Your body needs nourishment, rest and time to recover.

At Samā, our Postpartum Recovery Program helps mothers prepare for healing, nutrition, safe movement and emotional well-being after birth.

DM us POSTPARTUM to know more.

Save this for your fourth trimester and share it with a mama-to-be.

[PostpartumNutrition, PostpartumRecovery, FourthTrimester, NewMotherCare, BreastfeedingNutrition, MaternalHealth, SamaBirthingAndBeyond] by @samabirthing