4 Blissful Mommy-Baby Yoga Poses


mommy yogaPracticing yoga with your baby is a great way to strengthen your muscles, relax your mind with breath control, and promote bonding with your little one!

To start, you need a yoga mat, should be wearing comfortable workout clothes, and can be barefoot. It’s best to be a bit warmed up, so either do a few sun salutations or take a brisk walk beforehand.

Choose a time when your baby is going to be calm and content; ideally they are not hungry, wet, or tired!

Most importantly, listen to your body and your baby’s cues, and if something doesn’t feel right, please skip it.

Disclaimer: Follow the exercises below at your, and your baby’s, own risk.

Divine Dips


Feet 3-4 apart, toes pointing out at a 45 degree angle, heels in.

For a baby without head control, snuggle baby’s chest to your chest, one hand under bottom and one hand to support their head and neck; for a baby with head control, baby can face away from you as pictured, one hand under bottom, one hand around belly. Lift your naval up and back towards your spine.

INHALE, lengthen your spine through the crown of your head, EXHALE bend the knees and dip down to a wide squat. Knees should trail in the same direction as your toes, and not go past them. INHALE, press into both feet and rise to stand. EXHALE and stick your tongue out, letting something GO, no movement.

Repeat 5-10 times.

Play around with going fast or slow, as baby may have a preference. Smile and have fun!

BENEFITS: Opens mama’s hips and groin, increases core strength, and may calm a fussy baby.

Tree Pose

SMB tree pose

Stand next to a wall, and ground down through the foot closest to the wall by spreading the toes. Place the hand closest to the wall on it for stability. Lift your outer foot, and place the sole of the foot on either the ankle, shin or thigh of the standing leg; avoid placing on the knee. Engage your core. Lengthen up through the crown of the head. If you can, take your hand away from the wall. Bring your gaze upward to challenge your balance. Practice breathing long inhales and long exhales. Focus on a positive intention or word.

Hold for 5-8 breaths. Repeat other side.

BENEFITS: Focuses and quiets the mind by turning attention inward.

Super Baby

SMB super 1 SMB super 2

Appropriate only for babies who can support their heads. Lay flat on your back, knees are bent at a 90 degree angle, and over your hips. Lay baby’s chest flat on your shins, with their head peaking over your knees. Make sure you have a good grip on your baby. Lift naval up and back, towards your spine.

{Expert tip: Don’t do this pose immediately after feeding baby!}

INHALE no movement, and as you EXHALE lift your head off the mat, bring knees towards your nose and try to give baby a kiss. INHALE, relax your head back to the mat, knees come in line with hips. EXHALE, no movement, release any negative thoughts.

Repeat 3-5 times. Make silly faces as you bring baby towards your face, stick your tongue out!

BENEFITS: Strengthens core, and a fun alternative to tummy time for baby!


SMB sava 1 savasana smb 2

To end your practice, find a few minutes to snuggle and have quiet time with your baby. Try out the modified inversion pictured above.

Feet up against the wall, baby laying chest down on your chest, or sitting up with your support. Close your eyes, and let out a long exhale. Ahhhhhhhh. Stay here for a few minutes.

BENEFITS: May increase longevity, reduce varicose veins, and relaxing, bonding time for mama and baby.


I hope you enjoyed your yoga practice. NaMOMste!


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