We know you know: Having a baby comes with lots of new challenges. From diaper changes to late night feedings, it’s often difficult to find time to shower, much less get to a yoga class.
But that doesn’t mean your yoga practice has to completely disappear. In fact, there are plenty of low-effort yoga poses that not only help you feel great postpartum but are fun to do with baby, too.
Below, you can find five yoga with baby poses to help strengthen, stretch and squeeze in extra snuggles and smiles along the way.
Editor’s note: These mommy and me yoga poses are designed to be practiced with babies over the age of 4 months, who have strong head and neck control and are working on sitting up while supported.
5 poses for yoga with baby
1. Malasana: Yogi squat
Start standing with feet hip-width distance apart and hold baby across the belly and underneath the legs so their body is fully supported. Pull your belly button in to stay supported through your core. Bend your knees and lower down into a squat position. Keep holding baby close and use your back muscles to stay lifted tall through your spine.
This pose is an excellent way to open and stretch the hips which can get tight from time spent sitting while feeding baby throughout the day. Plus, the use of the core to keep the spine straight while holding onto baby is a great way to strengthen the abdominal and back muscles.
2. Navasana: Boat pose
Start sitting with both feet out in front of you and your knees bent. Sit baby in your lap with baby’s back to your belly. Lean back onto your sitting bones and lift your feet so your shins come parallel to the floor. Pull your belly button in to engage your core, wrap your ribs in towards center to stay knitted through your transverse abdominal muscles, and keep your spine long and chest lifted.
This pose is a great way to slowly reintroduce core work after having a baby because in order to stay balanced, you must focus on hugging everything in toward thecenter. Note; you can modify as needed by bringing less of a parallel to the shins. This is also a great pose to then tickle your baby’s toes—which is a welcome distraction from the core work that’s happening!
3. Supta Navasana: Reclined boat pose
Lay on your back with your knees bent and hip-width distance apart. Lay baby’s belly on your shins with their head above your knees. Lift your shins parallel to the floor while holding baby’s hands. Focus on keeping your low back against your mat and your ribs hugging in toward your center.
You can stay here, or if you’re looking for a bit of extra work in the low belly, breathe in and bend your knees toward your chest. On your exhale, bring them back out to parallel and repeat 7 to 10 times.
This position is a great way to focus on using your breath to engage through the transverse abdominal muscles, which can be weakened after having a baby thanks to the belly expansion that happens during pregnancy. Plus, being able to “fly” usually leads to a very happy and smiley baby.
4. Setu Bandha Sarvangasana: Bridge pose
Lay on your back with your knees bent and hip-width distance apart. Sit baby across your hips, holding tight to keep them stable. Breathe in to expand your ribs from side to side and on your breath out, wrap them in toward center. Then, press into your feet and lift your hips toward the ceiling.
Bonus: You can continue to lift and lower the hips while engaging your glutes for some extra booty work. Plus: the up and down is really fun for baby!
This pose is a great way to strengthen your glutes and hamstrings while also opening up the hips, quadriceps and chest. It’s also a fun way to connect with your baby and leaves lots of room for practicing eye contact and silly faces.
5. Upavistha Konasana: Wide-angle forward fold
Start seated with your knees bent and feet on the floor, withbaby seated on the floor in front of you with their back to your belly. Open your legs out wide and straighten them. Focus on pressing your heels into the floor and flex your feet toward the ceiling. Help baby to sit up tall and if they’re steady, reach your fingertips for your toes.
Bonus: For some added side body stretching, lean to one side to give extra kisses to baby.
This pose stretches your hamstrings and inner thighs while also helping to strengthen the back muscles as you focus on keeping your spine long. It’s also a great position to help baby learn to sit in a safe and supported way.
Kate Lombardo‘s influence as a yoga instructor spans the globe, touching tens of thousands of students internationally. For over a decade, Kate has been teaching and leading training programs through her award-winning yoga studios before expanding virtually through YogaRenew Teacher Training. Drawing upon her background in education, she’s become a vast resource for the yoga community and a trusted leader for yogis worldwide. Kate is an ERYT500 certified teacher, certified Yin Yoga teacher, Yoga Alliance Continuing Education Teacher, and holds a certificate in Positive Psychology. She is fiercely passionate about teaching people how to live happier, more balanced lives filled with abundance + ease. Personal Instagram: Kate Lombardo YogaRenew Website: Yoga Renew
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