As a new mama, you’ve got a lot going on. From early mornings, long days and late nights, it can be hard to find the time for self-care. So how can you find those valuable moments to for yourself, while also taking care of your newborn baby? Answer: mommy and me yoga.
Mommy and me yoga gives you an opportunity to exercise your body, center yourself, and spend some quality time with your little one. With that in mind, let’s take a look at a few simple mommy and me yoga poses that are as relaxing as they are fun!
Legs Up the Wall
Accurately named, this pose requires a wall and will give your legs an amazing stretch. Lie down on your back, with your hips as close to the wall as possible, and put your legs up onto the wall. Hold your baby wherever is comfortable - either on your chest, or on your hips. You can stay in this stretch for as long as your little one will sit still! Not only does this really stretch your legs, it can help calm anxiety too. The increased blood circulation helps alleviate back pain and relieve the pressure you put on your feet from walking around all day! The best part? Overtime, your body will become more flexible and elastic.
Yoga is not only a great way to relax, but there are many poses that also build strength, just like this one. Start by lying on your back with your knees bent, and your baby facing you sitting on your hips and thighs. Be sure to hold onto them by their waist! Keeping your feet hip width apart, press into your legs to lift your hips off the floor. You can either hold this position, or go up and down. This pose should stretch your neck and back, while building strength in your butt, back, abs, and legs. Plus, it’s like a fun ride for your little one.
This pose not only gives mama a great stretch, it can also encourage crawling depending on the age of your child! Lay face down on your stomach, and place your baby in front of you on their stomach, facing towards you. Position your hands underneath your shoulders and push up until your arms are straight, and you feel a good stretch in your back. Only the top of your body should lift up, while your hips, legs and feet remain resting on the ground. Your baby might try to imitate you and push up on their arms — an amazing step towards crawling!
This move is one of the most tricky, as it requires a strong core and arms. It’s a great, gentle way to build up your strength! Place your baby on the floor on their back, and place your arms on either side of them. Stretch your legs out behind you and hold yourself in a plank position. Doing this on your knees will help make it a bit easier if you need an alternative! To make it even harder, you can do slow and controlled pushups, giving your baby a kiss on the cheek each time you reach them.
Cat and Cow
Looking for a yoga move that will help stretch your back? This is the one for you. Start on your hands and knees, with your little one sitting on the mat facing you. As you breathe in, lift your chest up, arch your back, and feel the stretch in your spine. Breathe out, and tuck your hips under, round your back, and look down. This is the perfect time to make eye contact with your little one, practice facial expressions, and exchange smiles and silly faces!
One thing pregnancy can really impact is your balance. The more steps you take to regain balance, the more prepared you’ll be for whatever motherhood throws your way. Start by standing up with your feet together, holding your baby in your arms. Slowly bend one knee to place the bottom of your foot against the calf of the leg you are standing on. Repeat again on the opposite side. If you are still struggling with balance — that’s okay! Simply use the wall for added support.
Also known as “corpse pose” Savasana is undoubtedly the easiest and most comfortable yoga pose there is. Lie down on your back, and place your little one on your stomach. Relax all the muscles in your body as much as you can, and try to clear your mind. Focus on your breathing, your baby’s breathing, and both of your heartbeats.
Yoga isn’t just good for mama’s health, it’s great for baby’s development too. Taking just a few moments out of your day to do a few poses will bring so many benefits! At Doona, we know just how difficult it can be to find time for yourself while taking care of a newborn. That’s why we create simple and innovative products that make parenting simpler, and your life easier.