Mommy & Baby Yoga: Top Poses to Practice Together
A soothing yoga journey for moms and babies to relax, recover, and build a deeper emotional and physical bond together.
Image Credit : AI Generated Image
Yoga is a great way to ensure physical health in pregnancy and build a bond with your baby. Whether you are a pro or a beginner in practising yoga, there are certain simple and easy mom and baby yoga poses to do in pregnancy. Yoga not just builds a foundation for health in pregnancy, but it also keeps stress away from the expectant mother. We advise consulting your doctor before trying yoga or any other physical exercise so that you don’t mistakenly experience any pregnancy complications.
Benefits of Doing Yoga With Your Baby
There are plenty of benefitsts of doing yoga with baby, some of which are as follows:
- It helps to strengthen your core, back and pelvic floor and to tone your muscles (1).
- Mother and child yoga aids in establishing long-term exercise habits for the baby. Besides, babies seem to enjoy rocking and moving with their moms.
- It reduces anxiety and ensures the physical and emotional well-being, and in return, shares the peaceful energy with the baby.
- Mom and baby yoga together strengthens the bond between the two (2).
- It also helps to develop the baby’s motor skills and improves digestion.
- Helps you and your baby get better sleep.
- Mindfulness techniques, such as yoga and meditation, help reduce postpartum depression (3).
Easy Yoga Asanas for Mom and Baby
Note: A little bit of music and rhymes is one of the important ingredients of a perfect mother-baby yoga routine recipe.
1. Easy Pose – Sukhasana
This is a simple and easy pose to start with, as you warm up. This mom and baby yoga exercise aims to help you and the baby feel calm and peaceful at the beginning of your exercise.
How to Perform
- Sit cross-legged on the mat with your baby on your lap as you start getting him/her used to yoga with mommy.
- You can also have your baby lie down and massage & exercise their limbs before you start.
- Focus on your posture here, with your back straight and relaxed shoulders.
- Inhale deeply, then exhale as you concentrate, feeling the air fill your lungs and leave your body.
When You Should Avoid It
- Overtired
2. Child Pose – Balasana
Child’s pose, or Balasana, is a gentle yoga pose that opens the back and side ribs and offers a gentle stretch.
How to Perform
- To perform Balasana, kneel down on the floor with your toes touching. Place your knees slightly apart or together.
- Place your baby in front of you.
- Bend down slowly while inhaling and extend your arms forward for a gentle stretch.
- You can also rest them by your side if you are not comfortable with extending arms forward.
- Stay in the pose for ten seconds and take several breaths meanwhile.
- Return to the original position. Repeat 5 times.
When You Should Avoid It
- Diarrhea
- Ankle problems
- Knee and back injury
3. Cat and Cow Pose – Marjaryasana + Bitilasana
It is a great exercise to stretch your stiff muscles and practice inhaltion an exhalation.
How to Perform
- Get on all fours with your shoulders over your wrists and your hips over your knees.
- Have your baby underneath you on his back so that you’re face-to-face, or you can also have him in front of you if yours is a toddler.
- As you inhale, curl your spine in a back-bend by tilting your tailbone up and lifting your chest up and forward in a cow pose.
- As you exhale, arch your back, tucking your chin as you look down at your baby in the cat pose.
- Remember, unlike regular yoga, this time it helps smiling and talking with your baby!
When You Should Avoid It
- Weak knees
- Injured or weak wrists or shoulders
4. Downward-Facing Dog Pose – Adho Mukha Svanasana
The next natural transition from the cat-cow pose would be the downward-facing dog. This pose stretches your shoulders, hamstrings and calves, and also strengthens your arms and legs.
How to Perform
- Get your knees off the floor and push your heels down as far as you can.
- With your baby lying on its back beneath you, maintaining eye contact and giving your baby sweet little kisses can be fun for both of you!
- If your baby can crawl, let them crawl beneath you from one side to another and hear them giggle as they cross from under the mommy-bridge.
When You Should Avoid It
- Injuries to the wrists, shoulders, ankles, or back
- Vertigo
- High blood pressure
5. Cobra Pose – Bhujangasana
This invigorating backbend posture is beneficial for the kidneys. It can also be significantly useful at relieving discomfort in the muscles of the back, neck and abdomen. It strengthens your entire back and shoulders.
How to Perform
- Start by lying on your stomach, face down. Place your baby on his stomach in front of you and watch him get excited at the sight of mommy in a snake-like posture. Don’t worry if he might try to imitate you.
- Rest your forehead on the floor.
- Place your hands under your shoulders, palms flat on the floor, and gently lift your upper body upwards until your arms are straight, all the while slowly inhaling.
- Keep your lower body, from your hips to the legs and feet, on the floor.
- Exhale and slowly return to the original position.
- Repeat 5-10 times.
When You Should Avoid It
- Hernia
- Spinal injuries or surgeries
- Stomach ulcers
6. Boat Pose – Naukasana
After giving birth to a baby, you might want to work those abs and get rid of belly fat. This pose helps strengthen the abdominal core as well as the back muscles. With regular repetition, you’ll be able to reap the results.
How to Perform
- Sit on the floor with your legs bent in front of you.
- Place your baby on your lap facing you.
- Lean back and lie on your back on the floor, start inhaling, and as you exhale, lift your chest and feet off the ground, so that your legs are parallel to the floor.
- You can bend your knees if needed, and if your baby lets you, you can try stretching your arms in front of you to align them with your eyes and toes.
When You Should Avoid It
- Hernia
- Severe back pain
- Spinal issues or injury
- Have had recent abdominal surgery
7. Bridge Pose – Setu Bandha Sarvangasana
This rejuvenating pose opens up your chest and keeps your spine flexible.
How to Perform
- Lie down on your back with bent knees and hold your baby against your hips and thighs to face you.
- If the baby is of an age to balance himself, you can let go of your hands and rest them on the floor.
- With your feet placed hip distance apart, lift your hips off the floor as you exhale. Hold your baby in place with your hands
- Your thighs should be parallel to each other.
- Hold the pose for 30 seconds.
- You can be dynamic in the pose, inhaling to rise and exhaling to lower, while your baby enjoys moving up and down to the music playing in the room!
When You Should Avoid It
- Neck pain or stiff neck
- A weak lower back
- Shoulder injuries
8. Tiger Pose – Vyaghrasana
Tiger Pose is an ultimate pose when learning to regain balance of the body. Your little one can also try to copy this and learn to balance themselves.
How to Perform
- Kneel down and stand on all four. Place the baby in front of you.
- Lift your left leg parallel to the ground.
- Bend the raised left leg towards the front of your body.
- Up your chin and look up.
- Voila! That’s the Tiger pose.
- Take 5-10 breaths and switch to the other side.
When You Should Avoid It
- Hernia
- Back problems
- A recent injury to the back or legs
9. Leg Lifts – Uttanapadasana With Bent Knees
This is supposed to be one of the baby favourites! The leg lifts have to come with lots of kisses from mama. You can be a little playful in this pose with your baby, with a joyful tune playing in the background!
How to Perform
- Sit on the floor, with your knees bent.
- Lift your feet up to position your legs parallel to the floor.
- Cradle your baby on his stomach against your shins.
- Hold onto your baby and rest your back on the floor to bring your legs closer to your chest so that your baby is face-to-face with you.
When You Should Avoid It
- Hernia
- Abdominal surgery
- Uncontrolled blood pressure
- Severe lower back issues
- Acute knee injury or osteoarthritis
10. Legs Up The Wall – Viparita Karani
Another really easy and relaxing pose, this one needs you to find a nice wall and get cosy with it.
How to Perform
- Lie down and lift your legs to rest them parallel to the wall.
- With your hips close to the wall, have your baby sit on your chest or against your hips and stay in the pose for about 5 minutes to relieve a backache and tired feet.
- If your baby’s old enough, have them do it alongside you.
When You Should Avoid It
- Glaucoma
- Detached retina
- Menstruation
- Severe neck/back issues
- Uncontrolled high blood pressure
11. Tree Pose – Vrikshasana
One of the best standing poses to improve your balance and mental stability is the tree pose. You can do this pose by leaning against a wall for support to ensure safety if you’re not confident in your balance yet.
How to Perform
- Standing with your feet together, holding your baby upright in your arms in front of you.
- Slowly bend the knee and place the bottom of the foot against the inner thigh of the standing leg.
- Or you can rest it against the calf, just avoid the knee joint.
- Hold the position for 10 seconds.
- Repeat the same with the other leg five to six times.
When You Should Avoid It
- Migraine
- Headache
- Insomnia
- High or low blood pressure
12. Goddess Squats – Utkatakonasana
We know squats are a universal magic exercise for toned hips and legs.
How to Perform
- Stand with your feet pointed outward.
- Then, gently squat while focusing on keeping your back straight.
- You can wear your baby in a wrap or hold him upright in your arms.
- Try to keep your thighs parallel with the floor as you progress.
When You Should Avoid It
- Chronic injuries to the knees, hips, ankles, or lower back
- Arthritis
- Ligament tears
13. Warrior II – Virabhadrasana II
The Warrior II is an effective pose to do with your child.
How to Perform
- Stand up; bring one foot forward, bend your front knee.
- Keep your back leg straight, and point your back foot outward in front of you.
- Set the baby on your hip to either of your sides.
- Stretch your arm in front of you when you hold the baby on your hip to the side of your back leg.
- This lunging exercise will be a great workout for you and a fun time for your baby.
When You Should Avoid It
- Active knee, ankle, hip, or spinal injuries
- High blood pressure (hypertension)
- Heart conditions
14. Corpse Pose – Shavasana
The most voted-up pose of the parent-child yoga is the Shavasana.
How to Perform
- Lie on your back and relax at the end of your workout.
- Let your baby lie on top of you with his/her head near your heart.
- Some moms and babies even fall asleep in this relaxing and comforting final resting pose.
- Let your mind calm down, let your breath even, and cherish a moment of peace with your adorable little one.
When You Should Avoid It
- You can do this relaxation asana without restrictions
FAQs
1. What should I wear while doing yoga with my baby?
While doing yoga with your baby, make sure to wear breathable fabric that helps support fluid movement. You can also find garments with comfortable elastic waists that conform to your body shape. Make sure to avoid nylon, spandex, and polyester fabrics, as they don’t absorb sweat and are linked with health issues, such as endocrine disruption, bacterial infections, and skin rashes (4).
2. Can I do yoga with my baby if I have a C-section?
Doing yoga after a C-section should only be done once your scars have healed and there is no recovery pain or back pain left. Doing yoga with a baby, however, after a C-section, should be consulted with a doctor first.
3. Can I do mom and baby yoga when my baby is at an age where he cannot sit up?
Yes, why not! They can also do infant yoga, i.e., tummy time, while you do actual yoga. Child pose, cobra pose, tiger pose, and corpse pose are some suitable mom and newborn yoga poses you can do with your little one on the side if they can’t sit up.
4. Should I do yoga with my baby if he is fussy or crying?
It is best to avoid yoga with your baby if your child is acting fussy or crying due to a soiled diaper, hunger, or illness. If they are normally fussy, you can use yoga to distract them and make them laugh.
Mother-baby yoga can also serve as an opportunity for you to meet other moms if you go out and take a regular fun break with your baby at common yoga classes and share your parenting experiences.
Also Read:
Kangaroo Mother Care
Yoga Poses to do after a Cesarean Delivery
Easy and Fun Exercise for Mom & Baby
Was This Article Helpful?
Parenting is a huge responsibility, for you as a caregiver, but also for us as a parenting content platform. We understand that and take our responsibility of creating credible content seriously. FirstCry Parenting articles are written and published only after extensive research using factually sound references to deliver quality content that is accurate, validated by experts, and completely reliable. To understand how we go about creating content that is credible, read our editorial policy here.
- Author
About the Author
.svg)
