9 Mama and Baby Yoga Poses to Try at Home

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

When you can incorporate your baby into your workout, it can be much easier. Mama and baby yoga makes it possible to exercise while bonding with your baby.  The poses below are simple to do with your 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
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How it’s done:

  • Sit cross-legged with your 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.
  • This is 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 your baby right on your hip which will make balancing more challenging.
  • As your 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 help to stretch the spine to prepare the body for activity. When cat and cow are practiced regularly, this pose will help alleviate back pain. When doing mama and baby yoga, let tghe 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
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5. Downward Facing Dog

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

6. Goddess and Baby Squats

You can either wear your 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

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 your 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.
  • Sit 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.

Before starting yoga or any other exercise activity be sure to check with your doctor to make sure it’s alright for you.

Do you know anymore Mama and Baby yoga poses? Please share them with us!

First published at www.momtastic.com.

Featured image source: www.123inspiration.com

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