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8 Yoga Poses Mom Can Do with Baby

Being a mom is hard in many ways, one of those being on your body. The hunching over, picking up, putting down, corralling … it really takes a toll on your body. We also don’t get a lot of time (if any) to ourselves to work out the kinks. It would be nice if all of us could get to a yoga class every week, but that’s just not practical for many moms. But all hope is not lost; I put together a yoga flow sequence that you can do with your baby to help work out those kinks. And baby will love it, too!

There are two options for incorporating your baby into this workout, one that is more challenging than the other. The first option is to wear your baby in a baby carrier. Make sure that baby is very secure before beginning the workout. Some moms like to place a hand by baby’s head or neck for extra piece of mind. The second, and more challenging option, is to hold baby in your arms. For some of the exercises, you will be holding baby in one arm, adding to the challenge. Holding baby in your arms is a great way to build upper body strength and endurance.

For this workout you should ideally flow from one exercise to the next, but we all know that when a baby’s involved, things don’t turn out the way we plan. So be flexible and do what you can. If you need to take a break or breaks, please do, and just jump back in when you can.

1. Kneeling Lunge Rocks

IMAGE SOURCE: Alyse Mason Brill | BABBLE
IMAGE SOURCE: Alyse Mason Brill | BABBLE

To Do:

  • Begin in a kneeling lunge position.
  • Keeping pelvis in a neutral position throughout, slowly shift forward and back.
  • You should feel a nice stretch in the hip flexors of the back leg.

Repeat for 1 minute.

2. Lunge Get-Ups

IMAGE SOURCE: Alyse Mason Brill | BABBLE
IMAGE SOURCE: Alyse Mason Brill | BABBLE

To Do:

  • From the kneeling lunge position, slowly rise up.
  • Once you’re at the top of that position, slowly lower yourself down again, gently tapping your knee on the ground.

Repeat for 1 minute.

Switch legs and repeat exercises 1 and 2.

3. Hip Hinge

IMAGE SOURCE: Alyse Mason Brill | BABBLE
IMAGE SOURCE: Alyse Mason Brill | BABBLE

To Do:

  • Step back, foot-forward, and place feet hip-distance apart.
  • Keeping back straight throughout, hinge forward, initiating the movement from your hips (think of sticking your butt back).
  • Slowly come back to the starting position.

Repeat for 1 minute.

4. Mommy Chair

IMAGE SOURCE: Alyse Mason Brill | BABBLE
IMAGE SOURCE: Alyse Mason Brill | BABBLE

To Do:

  • In this modified chair pose, your goal is to keep your shins as vertical as you can.
  • When lowering into the chair pose, initiate the movement from your hips (stick that butt out).
  • Depending on your comfort level and how you’re holding baby, you can raise both arms up, one arm, or keep both arms down.

Hold the position for 1 minute, or rise up and lower down for 1 minute.

5. Warrior 2

IMAGE SOURCE: Alyse Mason Brill | BABBLE
IMAGE SOURCE: Alyse Mason Brill | BABBLE

To Do:

  • Step one foot back to prepare for Warrior 2.
  • Exhale and slowly bend front knee over front ankle, so the front shin is perpendicular to the floor.
  • Depending on how you’re holding baby, you can raise both arms parallel to the floor, one arm, or keep both arms down.

Hold the position for 1 minute, or rise up and lower down for 1 minute.

6. Side Angle

IMAGE SOURCE: Alyse Mason Brill | BABBLE
IMAGE SOURCE: Alyse Mason Brill | BABBLE

To Do:

  • From Warrior 2 stance, rest front forearm on front thigh as much as is comfortable for you.
  • Reach back arm up and over your head.
  • Again, only take the pose as deep as is comfortable for both you and baby.

Hold for 30 seconds to 1 minute.

Switch legs and repeat exercises 5 and 6.

7. Wide Leg Hip Hinge

IMAGE SOURCE: Alyse Mason Brill | BABBLE
IMAGE SOURCE: Alyse Mason Brill | BABBLE

To Do:

  • Turn your body and keep your legs in a wide position.
  • Keeping back straight throughout, hinge forward, initiating the movement from your hips (stick your butt back).
  • Slowly come back to the starting position.

Repeat for 1 minute.

8. Mountain Arm Flow

Image Source:
Image Source: Alyse Mason Brill | BABBLE
IMAGE SOURCE: Alyse Mason Brill | BABBLE
IMAGE SOURCE: Alyse Mason Brill | BABBLE
IMAGE SOURCE: Alyse Mason Brill | BABBLE
IMAGE SOURCE: Alyse Mason Brill | BABBLE

To Do:

  • Stand with feet together, arms straight down, and palms forward.
  • Press arms slightly behind your body and slowly circle arms overhead.
  • When arms are parallel and pointed to the ceiling, reach arms up then slightly bend to one side.
  • Bring arms back to center and slightly bend to the other side.
  • Slowly lower arms.

Note: If you’re holding baby with one arm, do this exercise with one arm at a time.

Repeat for 1 minute.

Special thanks to yoga and dance guru Alyse Mason Brill for modeling these poses with her adorable baby girl.

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Article Posted 4 years Ago

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