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5 Fun and Gentle Yoga Poses for You and Your Baby

by Alan Teoh

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Being a new mom is a special and overwhelming experience, both emotionally and physically. There are a ton of questions you’ll want answers to ever since the day you realize you are pregnant.

The ordeal a new mom has to deal with is a double-edged sword that’s certainly very difficult to balance – on one end is the guilt of missing out on your ‘me-time’ and workouts and on the other is the guilt of sacrificing quality time with your little bundle of joy.

You may be a busy mom, but you cannot even fathom the thought of handing your beloved baby to a babysitter while you go to your yoga class. All you want is to sit with your sweet baby and stare at them for hours!


The Need to Stay Fit




You know how much you miss being fit and how important taking care of your body post-delivery is.

The solution? Why, mom and baby yoga, of course!

There is an entire realm of yoga which can allow you to incorporate your baby bonding time into your workout routines and prove beneficial for your baby and you while giving the two of you more time to interact and spend with each other!

It is amazingly charming, addictive and magical to exercise with your babies, toddlers and kids, no matter how old they are.


Benefits of Mommy and Baby Yoga




No, we don’t expect babies as young as 2 or 3 months to successfully nail and rock that Warrior 2 pose!

However, these mom and baby yoga classes are vital for the emotional and physical connection with your newborn and also for their health and psychological benefits. You’ll be holding onto your little one till they begin crawling and walking.

  • It will help with your “new parent” jitters and will help you engage with your child in a soothing atmosphere with or without the aid of a trained instructor.
  • The focused stretching and careful breathing yoga exercises will give you an opportunity to care for your body after those grueling nine months. Postpartum is a difficult phase, but with the right amount of TLC, you can avoid depression, unhealthy overeating and weight gaining, and loss of muscle strength.
  • Not only is this a good way of playfully bonding with your child, but it is also perfect for socializing with new moms. Taking care of a baby leaves you with hardly any time to socialize and go out, but such yoga classes will let you see that you are not alone! It will be reassuring to talk to other mothers and discuss your worries and concerns in a safe and positive environment.
  • It is overly pleasurable and helpful for your baby since yoga at such an early stage can help alleviate gas, constipation, sleep problems, and also help develop swift voluntary muscle movements. Yoga can make it possible to build a strong foundation for dance, exercise and sports in later life. There are a dozen more advantages of baby yoga which you must know about.


Easy, Effective and Fun Poses to Try Out with Your Kids




1. Virabhadrasana 1 Variation (Warrior 1 Pose)

Depending on the age of your baby, hold them either by cradling in your arms or by letting them sit on your left thigh facing away from you. Step your right foot back and bend your left knee to about 90 degrees.

Your right heel can either touch the ground or be lifted according to your comfort. Now inhale and straighten your front leg, then exhale and bend your front leg again. Adjust your child and bounce your baby to let him get comfortable with your pose.

Repeat 5 times and then carefully and gently switch sides.

2. Vrikshasana (Tree Pose)

Find your balance as a new mom through this very natural pose. For safety, stand with your back close to a wall while holding your baby, and root down both feet firmly on the ground.

Once you are confident of your stability, bend one knee and raise the sole of the foot to bring it to the inside of the other leg’s ankle. Breathe and relax your shoulders while still holding your baby. Once you feel confident and not wobbly anymore, try raising the sole higher up to the opposite leg’s inner thigh.

You can hold your child on either hip depending on your comfort and what feels natural to you. Repeat a few times and then switch to the other leg.


3. Baddha Konasana (Butterfly Pose)

This playful hip opener will definitely engage your kid and make their knees and hips stronger.

Sit down on your mat facing your baby while supporting them by holding hands and making them sit up (only if your baby can already sit up). Bend your knees and bring your heels together while opening your knees to your side. Help your baby so that they mirrors your position. While holding he or she, try to hold the pose for as long as you can.

A count of 3 or 5 is enough for the baby and you can continue holding your butterfly pose. If your baby cannot sit by themselves, you can lie them down on their back and hold their heels together, knees wide open, and gently rock their feet back and forth while you hold your pose.


4. The Superbaby

This popular and widely favorite pose can be tried out if your baby is able to lift up his or her head.

Lie on your back on the mat and lift your feet off the floor while bending your knees at a 90-degrees angle, so that your shins are parallel to the floor. Lift your baby and place them on your shins while they are lying on their stomach.

Bounce and move your legs up and down carefully to make your baby a superbaby as he or she flies. You can also try pulling in your knees to your face and lifting your head up to work better on your core and give your baby a quick kiss.


5. Downward Dog with Kisses

Lay down your little yogi on the yoga mat as you come into the downward dog pose. Focus the strength in your core and legs, breathe in and come down towards your baby for a kiss by bending your elbows wide.

Try maintaining the angle and return to the pose while exhaling. Repeat this at least 10 times to strengthen your pelvis and inner belly. This yoga pose is a hit with little babies and toddlers alike.


Let’s Do Yoga




Once you join a mommy and baby yoga class, you will discover a range of similar fun workout poses and exercises that will gently but surely rev up you and your baby. Take good care of how your baby is coping with and liking these poses and never over-exert yourself or your little one.

You can give your baby a very refreshing and strengthening massage with any of these Eden Garden Blends essential oils after each yoga session too that will make him/her happier and stronger. The excitement of this new-found bonding exercise will transform you and your little bundle of love!


You can find more of Alan’s writing at, and you can follow him on Twitter.

Being a mom is a full-time job, but you can still spare some time for yourself. Go to and choose a pampering yoga retreat for women!

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