Top 5 Yoga Poses for Busy Moms and Babies

Posted by Dr. Della Parker     on June 9, 2016

After having a baby many moms are eager to resume their regular yoga routine. Prenatal yoga was great and all but there’s nothing like having your body to yourself again. Now that your little yogi has arrived he or she can help you resume your normal yoga routine. Practicing yoga with your baby will teach them healthy habits for life. Spend quality time with your baby while taking care of your own health with these 5 Yoga Poses for busy moms and babies below.

Downward Dog Kisses

With your little yogi laying underneath you (my four-year-old still loves this), keeping the Downward Dog shape and strength in your core and legs, inhale bend your elbows wide and come down to give your little yogi a kiss. Work not to come forward of your wrists, keep the angle of the body. As you exhale and return back to Dog Pose use the contraction of your inner belly and pelvic floor, along with strong legs to pull you back to your starting point. Repeat these lovely kisses up to ten times, after which thank your little yogi for being a part of the fun.

 

Hop Along Yogi Core Play

Practice bracing your core and using your pelvic floor with your little one as a weight load. Bounce your little one securely on your shins, holding on to their hands or body ensuring a secure hold. Keep your torso steady and make sure your legs are moving, not your pelvis as you bounce; help heighten their senses with a song like:

Hop along yogi, hop along yogi, real, real slow

 

Hop along yogi, hop along yogi, real, real fast

 

Hop along yogi, hop along yogi step on the gas

 

After you step on the gas extend your legs and slide that little one in for a kiss and hug. Repeat this as many times as you can handle.

 

Mama Goddess

Holding your little yogi tight (or if they are older do this in a circle facing each other and add fun arm movements or sounds), step your feet to a modest straddle and gently turn your feet slightly outward. Contract your pelvic floor (especially for new moms) and keep your low back long and neutral. Exhale, bend your knees, and contract your pelvic floor upward coming into Goddess Pose, inhale and return back to a straight leg position. Be excited and animated with your little ones to keep them interested and connected use simple words like down and up teaching them direction. Try this dynamic movement up to ten times welcoming heat and openness into your hips and core.

 

Forward Bend Giggle and Cuddle

A great bond with a back release, need I say more? With your little one in your arms (your toddler lying below you, or in a circle as a group), co-contract your core and bending from the hips exhale, fold forward into Standing Forward Bend. As you fold toward the ground give your little yogi a kiss and snuggle. Holding them tight, inhale, and come back to standing. If necessary bend the knees as you rise up, do not use your back muscles but rather feel your inner belly and legs lift you. With your older children you can make it fun and pretend to be rag dolls or puppets, you can paint the walls with paint brushes (your arms). Repeat this five to ten times feeling steady and stable as you move, with your older yogis come in for a group cuddle at the end to celebrate the fun.

 

Handstands for Everyone: Turn Me Upside-Down

 

Think about it, your little ones spent half of their in utero lives upside-down. This is a very natural position. Bringing more blood to the brain, increasing endorphin levels in the brain and sending signals to your nervous system to calm down and energize depending on what your body needs. It is a great combat against fear to use at an early age to instill confidence, strength and coordination. For Moms (or dads) put your little yogi in an appropriate space where they can see or sense you and connect with your inversion. Use a wall for safety, and up you go! Work to stay there for up to ten breaths, building self confidence, upper body strength and a connection with your little one. For your baby yogi, you can sit and with your knees bent let them lay back holding their ankles as they rest, face up, toward your feet. For older yogis simply lay them down and take hold of their lower legs and up-up-up they go. Don’t forget to praise them and get excited telling them simple phrases like upside-down yogi (or their name). Repeat this up to three times or until your arms can’t take it.