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9 Mama and Baby Yoga Poses to Try at Home

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Finding the time to do anything, especially exercising, when you have a baby can be almost impossible unless you have help.

Mama and baby yoga makes it possible to exercise and while bonding with your baby.  The poses below are simple to do with Baby in the comfort of your home; matching yoga pants optional.

Mama and Baby Yoga Poses

1. Easy Pose or Lap Hang

Easy pose, or sukhasana, is a great pose for focusing on your breathing and posture. This pose is appropriate postpartum as you won’t be up to doing much in the beginning.

mama and baby yoga Easy Pose or Lap Hang

www.momtastic.com

How it’s done:

  • Sit cross-legged with Baby on your lap.
  • Focus on taking long slow inhalations and exhalations.

2. Legs Up the Wall/Mommy Pose

Legs up the wall/mommy pose is a basic version of Viparita Karani. With this mama and baby yoga pose, the clue is in the title.

How it’s done:

  • Lie down and put your legs up a wall.
  • For baby, set them up to do it against your legs.
  • It’ll be fun for your child and you get a forward fold out of it, which is a tension relieving stretch.

3. Tree Pose/Baby Tree

The tree pose, or vikrasasana, is a balance pose.

How it’s done:

  • Start with one foot resting against your knee joint.
  • Put Baby right on your hip which will make balancing more challenging.
  • As Baby gets older, this Mama and Baby yoga pose will become more and more difficult.

4. Cat and Cow

Cat and cow is a sequence of poses that helps to stretch the spine so as to prepare the body for activity. When Cat and Cow is practiced regularly, this pose will help alleviate back pain. When doing mama and baby yoga, let baby lie down on the floor and set up this pose over them.

How it’s done:

  • Get down on all fours and move with your breath.
  • Begin by moving into Cow Pose.
  • Inhale as you drop your belly towards the mat.
  • Lift your chin and chest, and gaze up toward the ceiling.
  • Broaden across your shoulder blades and draw your shoulders away from your ears.
  • Next, move into Cat Pose.
  • As you exhale, draw your belly to your spine and round your back toward the ceiling.
  • The pose should look like a cat stretching its back.
  • Release the crown of your head toward the floor, but don’t force your chin to your chest.
  • Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.

Do at least 10 reps.

mama and baby yoga Downward Facing Dog

www.herfamily.ie

5. Downward Facing Dog

This is a core pose for any yoga practice. See photo above.

6. Goddess and Baby Squats

You can either wear Baby in a sling or simply hold them in your arms to do Goddess squats. This pose requires you to focus on engaging your core.

Goddess and Baby Squats mama and baby yoga

www.bubblesacademy.com

How it’s done:

  • Point your feet out on a wide stance then slowly squat down with your back straight.
  • Focus on engaging your core and keeping your spine straight as you lower yourself down, then stand back up.
  • Pop up your toes for an extra challenge.

7. Baby Handstands/Headstands

This pose won’t do much for you, but your baby will love it.

How it’s done:

  • Lay Baby down on the mat, then support them as you pull their legs up, so they are “balancing” on their hands.

8. Baby Over the Bridge

This ab workout is perfect for all mamas who have back pain post pregnancy.

How it’s done:

  • Lie down on the mat and do a standard bridge with your tailbone lifted until you have an arch.
  • Once you start to feel comfortable in the bridge, get your baby to sit on your pelvis.
  • The added weight will make this pose amazing.

9. Warrior Mommy and Baby

The warrior pose can be easily modified to include your baby. Warrior II is especially perfect for new moms.

How it’s done:

  • Your back foot should be turned out and parallel to the end of the mat while your front foot points forward.
  • Seat baby on your hip area and bend your front knee while holding the pose.
  • To achieve proper alignment, make sure you can see your big toe on the inside of your knee from your front foot.

10. Naptime/Shavasana

This final resting pose is a favorite for yoga practitioners.

How it’s done:

  • Simply lie on your back and let the tension leave your body.
  • Hold this pose for a few minutes.
  • It’ll make a big difference in your mindset and promote calm and peace.
  • If you’re lucky, you will both fall asleep.

Do you know anymore Mama and Baby yoga poses? Please share.

First published at www.momtastic.com.

Featured image source: www.123inspiration.com

Leah

Founder at LetuKenya
Leah was born and raised in Kenya. She has a degree in psychology and divides her time between article writing, blogging and creating original African pieces. She provides her writing services independently and can be found odesk. When she isn’t hunched over a computer, she’s out being inspired by nature.

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