13 Best Yoga Poses For Mom And Baby

Yoga Workout Moves

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Yoga is not just for the body but mind too. The ancient practice is relevant even now for the new mothers to stay fit physically and keep themselves away from depression (1). It helps you relax, de-stress, and strengthen your body.

But your baby keeps you so busy that you might hardly find any time for yourself. So, why not make your little one a part of your workout regimen? MomJunction shares with you the yoga poses you can do with your baby.

Care To Take While Doing Yoga

Before beginning with the asanas, we’ll tell you about the care you need to take while performing yoga.

  1. Make sure your bowels are clear.
  2. Do yoga on a soft surface.
  3. If you are uncomfortable with any pose, then skip it.
  4. In the case of knee, back or wrist pain, stop immediately.
  5. Keep your face relaxed, smile at your baby, and maintain eye contact.
  6. Do not overdo any asana.
  7. You can start off gently, and gradually increase the pace as your body becomes flexible.
  8. Consult your doctor before you start practicing yoga, especially if you have had a cesarean delivery.

Now, let’s start with the yoga poses.

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[ Read: Fun Exercises You Can Do With Baby ]

Yoga Poses For Mom And Baby

1. Child pose (Balasana):

Child pose (Balasana)

How to do:

  1. Sit on your knees (Vajrasana)
  2. Place the baby in front of you
  3. Bend down while inhaling and pull your muscles in
  4. Stretch your arms in the front and touch the baby
  5. Stay in the pose for ten seconds
  6. Repeat five times. Gradually you can increase up to 30

Benefits:

  • Contracts your muscles to pre-pregnancy state when done regularly
  • Strengthens your lower back
  • Stretches your thighs and hip muscles
  • Reduces stress and tiredness

When to avoid:

  • Diarrhea
  • Knee and back injury
  • Ankle problems

2. Cat and cow pose (Marjaryasana/ Bitilasana):

Cat and cow pose (Marjaryasana Bitilasana)

How to do:

  1. Bend on your hands and knees. Place your baby on the mat facing you
  2. Your hips should be over your knees and shoulders over your wrists
  3. Inhale as you take the cat posture. Face your tailbone down, round your back, and look at your baby
  4. Exhale while going into the cow posture. Lift your tailbone up and raise your head and chest up
  5. Smile or make faces at your baby as you look at them while moving your head up and down

Benefits:

  • Stretches the back of your neck and torso
  • Promotes better movement
  • Strengthens the spine
  • Relieves lower back pain
  • Improves blood circulation

When to avoid:

  • Injured or weak wrists and shoulders
  • Weak knees

[ Read: Yoga Poses For Rexlation For Moms ]

3. Bridge pose (Setu Bandha Sarvangasana):

Bridge pose (Setu Bandha Sarvangasana)

How to do:

  1. Lie on your back with knees bent and foot firmly on the ground
  2. Let your baby face you resting on your thighs. Your feet should be hip-distance apart
  3. Exhale and lift your hips off the floor
  4. Gradually, raise your back up to the shoulders as much as possible
  5. Use your hands to hold your baby
  6. Stay in the posture for 30 seconds

Benefits:

  • Works on your buttocks and abs
  • Strengthens your back and spine
  • Reduces anxiety and calms your mind
  • Relieves back pain
  • Opens up your lungs

When to avoid:

  • Neck pain or stiff neck
  • A weak lower back
  • Shoulder injuries

4. Boat pose (Navasana):

Boat pose (Navasana)

How to do:

  1. Lie on the mat with your feet close and arms on either side of your body
  2. Place your baby on your lap. Lift your chest off the floor, while simultaneously lifting your feet off the floor
  3. Stretch your arms and lift your baby
  4. Stay in this pose for five to ten seconds

Benefits:

  • Strengthens your abdomen and back
  • Tones the leg and arm muscles
  • Reduces belly fat
  • Improves digestion

When to avoid:

  • Diarrhea
  • Breathing problems
  • Heart issues
  • Low blood pressure

[ Read: Postnatal Exercises For New Moms ]

5. Tiger pose (Vyaghrasana):

Tiger pose (Vyaghrasana)

How to do:

  1. Come down on all your fours. Let your baby face you
  2. Lift your right leg parallel to the ground
  3. Bend the raised right leg towards the front of your body
  4. Look up.
  5. Bring your leg back to the normal position and repeat the pose with the left leg
  6. Smile at your baby as you make the moves

Benefits:

  • Tones the lower body, arms, and shoulders
  • Reduces back pain
  • Improves digestion

When to avoid:

  • A hernia
  • A recent injury to the back or knees
  • Back ailments

6. Triangle pose (Trikonasana)

Triangle pose (Trikonasana)

How to do:

  1. Stand with your legs four feet apart, and place the baby in front of you
  2. Raise your hands to the shoulder level, parallel to the floor
  3. Point your right foot outwards
  4. Touch your right foot with the palm of your right hand
  5. Inhale and lift your left hand up vertically; it should be above your head
  6. Look at the fingers of your left hand. Balance your weight on both your feet
  7. Breathe normally while maintaining the position and come back to normal position while exhaling
  8. Repeat it with the left leg
  9. Talk to your baby while doing the pose
  10. Repeat the pose five times
  11. You may teach a new word to your baby during this time as you repeat the word as many times as you do the pose

Benefits:

  • Reduces belly fat
  • Cuts down fat in the waist and hip area
  • Strengthens lower body, arms, chest, spine
  • Improves the body balance
  • Strengthens the thighs, calves, and buttocks
  • Relieves back pain, indigestion, and flatulence
  • Relieves neck sprains and stiffness
  • Strengthens the ankles and tones the lower part

When to avoid:

  • A headache
  • Hypertension
  • Neck and back injuries
  • Diarrhea

[ Read: Yoga After A C – Section ]

7. Squats (Malasana):

Squats (Malasana)

How to do:

  1. Place your legs three feet apart; your toes should be pointing outwards
  2. Secure your baby in the carrier with their back facing you
  3. Exhale and bend your knees and lower your hips to squat but don’t touch the ground
  4. Position your knees straight over your ankles and fold your hands or embrace your baby
  5. Inhale and return to your position

Benefits:

  • Strengthens your core and pelvic muscles
  • Tones your lower body
  • Shapes your buttocks

When to avoid:

  • Knee injury
  • Back and leg issues

8. Cobra pose (Bhujangasana):

Cobra pose (Bhujangasana)

How to do:

  1. Lie on your tummy, keep your legs together, and palms under your shoulders
  2. Rest your forehead on the floor
  3. Inhale and raise your head and body up, and curve backward as much as possible
  4. Hold the position for a few seconds
  5. Exhale and come back to your normal position
  6. Repeat 5-10 times
  7. Place your baby in front of you and encourage them to imitate you

Benefits:

  • Relieves lower back pain
  • Tones abdomen muscles
  • Strengthens the spine
  • Improves blood and oxygen supply to your pelvis

When to avoid:

  • Spinal injuries or surgeries
  • A hernia
  • Stomach ulcers

9. Knee planks and push-ups (Chaturanga dandasana)

Knee planks and push-ups (Chaturanga dandasana)

How to do:

  1. Lie on your tummy
  2. Keep your hands sideways with your elbows bent
  3. Place your baby in front of you
  4. Raise your body by putting your weight on the palms
  5. Lower yourself close to the baby until you touch their nose
  6. Raise yourself again and repeat the position 10-20 times

Benefits:

  • Strengthens your arms, wrists, and spine
  • Improves your core and body posture
  • Tones your arms and abdomen
  • Increases stamina

When to avoid:

  • Weak shoulders
  • Injuries to the palm
  • Back issues

[ Read: Exercises To Reduce Tummy Fat Post Pregnancy ]

10. Tree pose (Vrikshasana)

Tree pose (Vrikshasana)

How to do:

  1. Stand and hold your baby. You and your baby should be looking in the same direction
  2. Balance yourself against a wall
  3. Shift your body weight to your left foot
  4. Bend your right knee and place your right foot on the inner area of your left thigh above the knee area
  5. Hold the position for 10 seconds
  6. Repeat the pose with the other leg and do it five times for each leg

Benefits:

  • Improves balance and posture
  • Works on your concentration
  • Calms the mind and body

When to avoid:

  • A migraine
  • Insomnia
  • Low or high blood pressure

11. Flying with baby

Flying with baby

How to do:

  1. Hold your baby facing outwards and stand hip-distance apart.
  2. Bend your knees while you exhale.
  3. Straighten your legs while you inhale.
  4.  Shift your weight to your left foot while going on your toes on your right foot.
  5. Bend your knees and exhale and come to your original position.
  6. Inhale and shift your weight to your right foot, and come on to your left toes.
  7. Hold your baby around their mid-section and extend your arms out as you float from side to side.

Benefits:

  • Builds leg, arms, and core strength

When to avoid:

  • Pain in the legs, especially calf

12. Leg lifts

Leg lifts

How to do:

  1. Lie on your back
  2. Bend your knees and let your legs be parallel to the floor
  3. Place your baby on your legs and hold their hands
  4. Lift your shoulder off the floor and kiss your baby
  5. You can repeat the movement 5-10 times

Benefits:

  • Strengthens your core muscles

When to avoid:

  • Back and shoulder issues

13. Corpse pose (Savasana):

Corpse pose (Savasana)

How to do:

  1. Lie on your back with a distance of one foot between your legs
  2. Place your hands a little away from your thighs
  3. With hands open, face your palms upwards
  4. Close your eyes and keep your neck straight
  5. Focus, keep your mind calm and relax your body
  6. Take 5-6 deep breaths
  7. Let your baby rest on your chest

Benefits:

  • Reduces fatigue after doing other yoga postures
  • Reduces hypertension, heart diseases, and insomnia
  • Increases concentration

When to avoid:

  • You can do this relaxation asana without restrictions

With so many benefits for your body, you soon want to take up yoga, right? Let’s look at some more benefits for you.

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[ Read: Yoga Poses To Avoid In Pregnancy ]

Benefits Of Doing Yoga

Yoga is the best bet if you want to rejuvenate your body and mind after childbirth. Here’s why:

  1. Gives you an opportunity to bond with your baby: Every chance you get to spend with your baby is good enough for bonding. And during yoga you get to hold your baby, rock them, and interact with them.
  1. Makes you lose weight: Losing the baby weight can be challenging, but yoga helps you gradually lose your weight and tone your body. It is especially effective for the belly fat.
  1. Helps you heal quickly: Whether it is normal or Cesarean delivery, your body experiences pain and pressure. Yoga enables you to recover quickly from the pain. It relieves lower back pain and comforts your hip, back, and leg muscles.
  1. Reduces postpartum anxiety and depression: The hectic schedule with the baby, anxiety, and changes in the relationship with your spouse could result in physical and mental stress. Yoga helps reduce anxiety and depression in postpartum moms.
  1. Improves your posture: During pregnancy, there is pressure on your lower back and spine muscles. Yoga improves posture and relieves joint stiffness.

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Yoga does a world of good for you after childbirth; and doing it with your baby means spending more time with them. Who knows, your baby might actually enjoy the sessions and look forward to them.
Have you been practicing yoga since your childbirth? Do share your experience in the comments section below.

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