Mamaste My Friends - Today we are talking about some mommy and me yoga poses that you can do with your little yogi. Postnatal yoga serves as an invigorating and peaceful way to treat your body and get back into shape, while also providing you an amazing bonding session with you and your little one. Yoga provides an experience that isn't tough on your post-baby body and provides an incredible stress relief - which when dealing with a toddler or little one, can sometimes be very needed. If you find yourself in this position or just simply want to change up your activities with your favorite partner, here are our favorite mommy and me yoga poses for the best workout duo around.
1. Downward Facing Dog
Downward Dog is one of the easiest poses to do with your toddler and little one! Here is how to incorporate your little yogi into this pose:
- Start by placing your little one on their back on the floor.
- Get on your hands and knees with your little one underneath you. Lift your knees off the floor, and push your heels down as far as they can go.
- Maintain eye contact with your baby - even give them little kisses if you can for an added bonus and bonding moment
2. Cat and Cow Pose
Cat and Cow Pose takes place when transitioning out of your downward dog pose and is a great way to stretch out your back and relieve tension along the spine. To do this pose with your baby:
- Start on your hands and knees with your baby on the floor beneath you, just like you were in Downward Dog. Align your knees so they're under your hips and your hands so they're directly under your shoulders.
- As you breathe in, look up toward the ceiling. As you breathe out, look down and arch your back.
- Continue to repeat reps while making use of the time you're arching your head down to smile and interact with your little one.
3. Cobra Pose
Cobra Pose can be seamlessly transitioned into from either Downward Dog or Cat and Cow Pose, being another great pose to stretch out your back and hips. To bring your child into this pose:
- Start by lying face-down on your stomach. Place your baby in front of you on their stomach, facing you.
- Place your hands under your shoulders, and gently push up until your arms are straight and elongated. Your hips, legs and feet should stay on the floor and remain contact with the surface.
- Depending on your baby's age, they may even try to imitate you and do a baby cobra themselves.
4. Knee Plank Push-Ups
Getting in a little strength training during your yoga session is never a bad thing! Doing a little round of push-ups can give you a little energy boost and can be a fun little way to bond with your loved one:
- This pose begins in the same position as the Cat and Cow poses, but with knees back a few inches on the mat and toes tucked.
- Begin by inhaling, and then exhale while bending the elbows, keeping them tucked in toward your sides, and slowly lower yourself closer to your baby until you’re close enough to kiss their nose or forehead.
- Inhale to press yourself back up. Repeat for about 10 times or as needed.
5. Bridge Pose
Time to work that core! It is time for bridge pose! To incorporate your baby into this yoga pose:
- Lie down on your back with knees bent and your baby resting against your hips and thighs facing you. You can hold your baby around his or her hips. Feet should be hip distance apart. Exhale, press into your feet and lift your hips off the floor, keeping thighs parallel.
- Stay in the pose for up to 30 seconds or try dynamic bridge pose and move up and in the pose with your breath. Inhale to rise, exhale to lower.
- This pose works the butt, back, and abs, stretches the neck, chest, and spine, and calms the mind. It has also be proven to rejuvenate tired legs.
6. Leg Lifts
Want to make your baby laugh while sharing a cute little bonding moment with them? Them leg lifts might just be your answer! Here is how to bring your baby into this amazing pose:
- Start sitting up with knees bent and your baby against your shins. Hold onto your baby and roll to your back so your baby is above you face-to-face.
- Hold your baby’s hands or body, and play around with moving legs side to side, back and forth and moving shins up and down.
- This is a fun way to practice using your pelvic floor and strengthening your core with your baby as a weight.
- Bonus: a more enjoyable alternative to doing tummy time with your baby on the floor!
7. Warrior's Pose | Lunge
Getting in a little leg workout is never bad when it comes to your yoga practice as well! To do this warrior pose with your little one:
- Any variation of a warrior pose can be adapted for mommy and baby yoga, but we will be using Warrior II Pose: Start with your back foot turned out and parallel to the end of your mat, while the front foot points forward.
- Bend your front knee and seat baby in the hip area while you hold the pose. Quick check: Glance down at your front foot and make sure you can see your big toe on the inside of your knee. If not, turn your knee outward more to achieve proper alignment and relieve stress on the joints.
- Hold your baby in your arm while resting them on your hip while sequencing through this pose.
These are just a few of our favorite poses to try out, but there are certainly many yoga poses that can be adapted for you and your little one! Share with us your favorite mommy and me yoga poses by tagging us on Instagram @itouchwearables and Facebook @itouchwearables. Also, be sure to check out our new articles published daily!