Mother and baby yoga: Healthy mother and good child

In addition to the health benefits, mother and baby yoga also works to bond motherhood. When doing yoga together every day, mother and baby will understand and love each other more.

Motherhood is the best thing in the world. However, along with joy and happiness, you will also face a lot of stress when you have to gradually adapt to changes in your body and daily routine.

Most of your time will be spent taking care of and raising your baby. To have enough health and energy to take care of your baby as well as tighten your relationship with your baby, spend a little time each day doing mother and baby yoga exercises. LEEP has compiled a number of healthy mother and baby yoga exercises, please refer to it right away.

Note before doing yoga mother and baby

Before starting to do mother and baby yoga poses, you need to keep a few things in mind:

  • Prepare the right yoga mat
  • Don’t eat too much before training
  • Practice yoga on a soft surface
  • If you’re not comfortable with the pose, skip it
  • If you experience knee, back or wrist pain, stop immediately.
  • Relax your face, smile at your baby, and maintain eye contact.
  • Start with gentle poses and increase the speed gradually as the body becomes more flexible
  • Consult your doctor before starting, especially if you choose to have a cesarean section.

Mother and baby yoga poses are good for health

Here are some yoga poses that you can try with your baby:

1. Child Pose

Child Pose


  • Sit on your knees
  • Let your baby sit in front of you
  • Inhale and bend forward
  • Stretch your arms out in front of you and touch your baby
  • Hold the pose for about 10 seconds
  • Repeat 5 times.


  • Helps muscles return to pre-pregnancy state
  • Strengthen the lower back
  • Stretching thighs and hip muscles
  • Reduce stress and fatigue

You should avoid this pose if you have:

  • Diarrhea
  • Knee and back injury
  • Have an ankle problem.

2. Cow cat pose

Cow cat pose


  • 2 hands, 2 feet touching the floor like a table pose. Place your baby under the mat facing you. 2 feet shoulder width apart, 2 hands perpendicular to the floor
  • Inhale, lift your belly and spine to the ceiling, head down to look at your baby, and then exhale.
  • Inhale, push your butt up, back down as much as you can, head up high towards the ceiling.
  • Remember to smile or make a happy face when you move your baby’s head up and down
  • You can imitate the sounds of cats and cows to make the pose more lively.
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  • Stretches the neck and front of the body
  • Strengthens the spine
  • Relieve back pain and sciatica
  • Improve blood circulation.

You should avoid exercise if:

  • Wrist and shoulder injury or weakness
  • Weak knees

3. Bridge Pose

Bridge pose


  • Lie on your back and bend your knees
  • Place your baby sitting or lying on your lap or hip.
  • Inhale and lift your hips off the floor
  • Use your hand to hold the baby
  • Hold the pose for 30 seconds.


  • Good for buttocks and abs
  • Strengthens the back and spine
  • Reduce anxiety and calm the mind
  • Relieve back pain
  • Improve lung function.

You should avoid exercise if:

  • Neck pain or stiffness
  • Weak back
  • Shoulder injury

4. Boat Pose

  Boat Pose


  • Lie on your back, legs straight, close, hands to the sides of the body
  • Put the baby in your lap. Lift your chest and legs off the floor
  • Stretch your arms and lift your baby
  • Hold the pose for five to ten seconds.


  • Strengthens the abdomen and back
  • Tighten leg and arm muscles
  • Reduce belly fat
  • Improve digestion

You should avoid exercise if:

  • Having diarrhea
  • Have breathing problems
  • Have a heart problem
  • Have low blood pressure

5. Triangle Pose

Triangle Pose


  • Stand up straight, legs apart at a 45-degree angle, place your baby in front of you
  • Turn your left foot 45 degrees and then your right foot 90 degrees so that your right heel is in line with the center of your left foot.
  • Raise your arms up to shoulder level, palms facing down
  • Place the palm of the right hand on the outside of the foot
  • Stretch your left hand up towards the ceiling, turn your head to look up at your left hand, keeping your spine straight and relaxed
  • Breathe normally and hold the pose for 10-30 seconds
  • Talk to your baby while doing the pose
  • Repeat the pose five times.


  • Postpartum weight loss (reduce belly fat, waist and hip area)
  • Strengthens the body, arms, chest, spine
  • Improve balance
  • Strengthens thighs, calves and buttocks
  • Relieves back pain, indigestion and bloating
  • Reduce neck sprains and stiffness
  • Strengthen ankles

You should avoid exercising if you have:

  • Headache
  • Hypertension
  • Neck and back injury
  • Diarrhea

6. Squat pose

Squat pose


  • Legs extended, feet and knees facing out
  • Hold the baby in your lap, let the baby’s back lean against you, face out
  • Bend knees and lower hips. Keep your back straight, bend your butt back as far as possible.
  • Lower your butt as deep as possible but don’t touch the ground
  • Inhale, hold the pose for 3 seconds and then stand up slowly.
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  • Strengthens the pelvis
  • Tighten your butt

You should avoid exercise if:

  • Injured knee
  • Have back and leg problems

7. Cobra Pose

  Cobra Pose:


  • Lie on your stomach, straighten your legs, close your legs and place your palms under your shoulders
  • Inhale, lift your head and upper body, bend backwards as much as possible
  • Hold the pose for a few seconds
  • Exhale and return to the original position
  • Repeat 5-10 times
  • Put your baby in front of him and encourage him to imitate you.


  • Relieve back pain
  • Firming abdominal muscles
  • Strengthen the spine
  • Improves blood and oxygen supply to the pelvis

You should avoid this pose if:

  • Ever had a spinal injury or had surgery
  • Disc herniation
  • Stomach ulcers

8. Corpse Pose

Corpse Pose


  • Lie on your back, feet a distance apart
  • 2 hands placed next to the body, palms facing up
  • Close eyes
  • Concentrate, keep your mind calm and relax your body
  • Let the baby lie on your chest


  • Relieve fatigue after performing other yoga poses
  • Lowers blood pressure, heart disease and insomnia
  • Increase concentration

Benefits of practicing yoga mother and baby

Mother and baby yoga not only helps increase affection for your baby, but also helps you rejuvenate your body and relax your mind after birth:

  • Provides an opportunity for you to bond with your baby: Mother and baby yoga poses will help you interact with your baby more.
  • Weight loss: After giving birth, weight is a common obsession of mothers. Practicing mother and baby yoga can help you dispel this anxiety, not only that, but it also tones the body.
  • Help your body recover quickly: Whether you have a vaginal birth or a cesarean section, your body goes through a lot of pain. Yoga helps you recover quickly, helps relieve lower back pain and relieves tension in the hip, back and leg muscles
  • Reducing anxiety and postpartum depression: Caring for your baby can cause you a lot of anxiety and lead to physical stress. Yoga helps reduce anxiety and depression in postpartum mothers.

Above is some useful information about mother and baby yoga practice. If you are afraid that you are practicing the wrong mother and baby yoga poses, do not hesitate to download immediately and connect with a professional yoga teacher.

Reference source

13 Best Yoga Poses For Mom And Baby Accessed: March 28, 2020

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