Becoming a new mum is a beautiful experience, but let’s be honest, it can also feel like a whirlwind! Between sleepless nights, endless nappy changes, and learning to understand your baby’s needs, it’s easy to forget about your own well-being.
This is where mum and baby yoga comes in as a great option— an activity that provides a bonding experience for both you and your little one while also supporting your physical and mental health.
If you’ve been wondering whether mum and baby yoga is worth a try, here are five fantastic benefits that might just convince you to roll out the mat!What is Mum and Baby Yoga?
Mum and baby yoga is a specialised form of yoga designed to be practised by mum and baby together, typically from around six weeks after birth until the baby is mobile (usually up to 12 months). Unlike traditional yoga, which is focused solely on the individual, mum and baby yoga involves both you and your baby in the practice.
It’s usually structured around yoga poses that are safe and supportive for a postpartum body, alongside movements and stretches that engage your baby. While some poses are done with your baby lying beside or in front of you, others incorporate holding your baby during specific movements.
The classes are relaxed and flexible to accommodate your baby’s needs, whether it’s feeding, changing, or soothing. There's no pressure to complete a perfect practice; the focus is on the connection between you and your little one.
The Benefits of Mum and Baby Yoga
When it comes to the benefits of mum and baby yoga, no one is better to catch up with than yoga expert Jade Gooding, from Pilates and Yoga With Jade. Here’s what she had to say:
“Mum & Baby Yoga has multiple benefits, not only for mum but for baby too. Yoga can help mums on so many levels, physically, emotionally & mentally, plus time spent together on the mat, can help develop the gorgeous bond between mum & baby. The movement & breath-work can help increase awareness for both involved, helping mum to reconnect with her body again & also helps baby to be more aware of their surroundings, as the find their way in this new beautiful world.”
Mum and Baby Yoga Poses to Try at Home
To help get you started, Jade has provided some of the best simple poses that you can try at home with your little one.
Child’s Pose
How to achieve this pose:
- Begin on your hands and knees, with your knees slightly wider than hip-distance apart to make space for your baby.
- Sit your hips back towards your heels, extending your arms forward.
- Lower your forehead to the mat, while gently reaching out to touch or engage with your baby, who can be placed in front of you.
- Hold for a few deep breaths, feeling the stretch along your spine and the connection with your little one.
Cobra Pose
How to achieve this pose:
- Lie face down on your mat with your baby placed just in front of you.
- Place your hands under your shoulders, keeping your elbows close to your body.
- Inhale, lift your chest off the ground while gently pressing through your hands, keeping your pelvis grounded.
- Gaze forward or look down at your baby, engaging in eye contact or talking to them as you hold the pose for a few breaths.
- Exhale as you lower back down, being mindful of your lower back.
Downward Dog
How to achieve this pose:
- Start in a tabletop position on your hands and knees, with your baby safely positioned underneath or in front of you.
- Tuck your toes under, then lift your hips towards the ceiling to form an inverted "V" shape.
- Press your hands firmly into the mat, keeping your arms straight and your head between your arms.
- Keep a slight bend in the knees if your hamstrings are tight.
- You can playfully engage with your baby by making sounds or peek-a-boo motions while holding this pose.
Knees to Chest Pose
How to achieve this pose:
- Lie on your back with your knees bent and your baby resting on your pelvis or lower abdomen, facing you.
- Gently hug your knees towards your chest, allowing your baby to feel the rocking motion.
- Hold onto your baby securely while gently swaying side to side or back and forth for a gentle massage of your lower back.
- Keep your movements slow and controlled, and engage with your baby by smiling or talking softly as you stretch.
These simple poses are gentle, effective ways to integrate your baby into your yoga practice, allowing you to bond while reaping the physical and emotional benefits of yoga!
For more on Jade’s yoga classes, head to her website here.
