Discover the best asanas for yoga with babies

You just gave birth and you have a beautiful baby, yes, it is inseparable from you and you want to start practice yoga to rediscover yourself and your center. Today, since mamayoga, we invite you to discover the best asanas for yoga with babies. 

What is yoga with babies? 

Contrary to what some think, the postpartum yoga or yoga with babies, is an activity for mothers accompanied by their babies. So the center of the practice is you, mother, so that you can reunite with yourself after the madness of childbirth and immediate postpartum, and, in addition, you can activate, practice and feel without having to separate from the baby.  

Discover what you can be together sharing beyond always having him in your arms, with your look, your voice and your hands. The baby will be fine if you are fine.  

The postpartum and the first years of motherhood are a mutual learning moment. It's not about controlling, demanding, or letting the baby cry, but about seeing their needs and also yours, understanding them and moving forward, making your life easier. 

You will see that you will be able to perform most of the asanas of the usual practice, but with the focus that the practice for yoga with babies will give you. A shared self-care approach, time and space for both.  

Below, we propose some of the best asanas for yoga with babies. 

Asanas for yoga with babies 

To practice yoga with babies, I invite you to add a large scarf or muslin at the beginning of your mat or a second mat where you can put the baby on the floor. This way he will have complete freedom to initiate spontaneous movements that correspond to his age, follow his gaze, put everything in his mouth, touch his feet, turn around, reach for objects, crawl, sit, etc. 

By adding this space for the baby, you will be able to keep your mat so you can do the asanas for yoga with babies. This without having to move him and having your own space, and, in addition, he will be close enough to hold him in your arms when you need him.  

Cat-cow kisses 

One of my favorite postures or asanas for yoga with babies is the cat-cow kisses. The name itself says it, it is an adaptation of the traditional cat-cow movement adding kisses, cuddles and even farts for the baby, the baby. It will serve you well for warm up, compensate, or when you don't have time to do a practice and you just feel like moving. 

You stand on the ground in quadruped or six points of support (hands, knees and tips of the toes). You have the baby very close on the floor in your hands. Exhale and relax, as you inhale, raise your head, allowing your spine to arch, but without collapsing, as you exhale. draw your navel inward dropping the head and pressing the ground with the hands. On the next inhalation, bend your elbows slightly to reach baby and fill him with kisses before raising his head again. Repeat at your own pace, adding voice, words, farts, laughter, whatever you feel like sharing with the baby. 

Divide your attention, one of the best mother's tools, between the movements that you feel your body and spine feel like and the laughter with the baby. You still want add circles with hip, with your shoulders or add some strength; in this case, at some point raising your knees from the ground two or three fingers and holding your ribs towards the navel. Make the movement yours and let the kisses flow.

Greetings to the baby to the baby 

We adapt one of the sequences of most famous asanas or vinyasa of Hatha Yoga, the sun salutation. As you feel stronger and recovered from postpartum, you can add intensity to the postures and changing some soft ones for more intense ones.  

• Standing close to the baby with space behind you, arms and hands free at your sides moving your fingers to demand the baby's attention. Exhale relax. Inhale and raise your arms up and back, opening your heart.  
• As you exhale, slightly bend your knees and flex your entire spine, you lean towards the baby, the baby, so you can fill it with cuddles and kisses.  
• Place your hands on the floor to bring your right leg back, resting your knee on the floor. When you inhale, raise your arms, opening your chest. 
• Lower your hands to the baby again to fill him with cuddles.  
• Place your hands on the floor in your own way, bring your left leg back and exhale and place yourself in the pyramid or downward facing dog. Hands and feet supported firmly on the floor, buttocks towards the ceiling and spine back, relaxing the head between the arms. Take some breath here. 
• Knees on the floor and fills the baby with cuddly kisses. Here you can eventually add the plank position with eight points of support, the cobra or also the dog looking at the moon. But the first few weeks cat-cow is enough.  
• On an exhalation, resting your hands on the ground, return to the pyramid. Take some more breaths. 
• Bring your right leg forward now, greet the baby and on an inhalation open your chest by raising your arms. 
• Return your hands to the floor, bring your left leg also towards your hands to close the flexion, releasing your entire body while you fill the baby with cuddles so that he lets you get up again. 
• In an inhalation, bending your knees, raise your entire body until you expand, opening your arms and heart.  
• Exhale and relax.  

Whatever happens, don't get frustrated, you won't always be able to do the complete sequence, which lets you do one lap, perfect, tomorrow you will do three, then great. It's about activating yourself, breathing and giving each other time. 

The chair with crazy hands: One of the best asanas for yoga with babies

As we have explained to you in the previous sequence, the movement of your hands will be of great help to maintain this constant connection with the baby, the baby, with this he will feel safe and you will be able to continue with the practice. So the chair with crazy hands It is also one of the best asanas for yoga with babies. 

Standing with the feet slightly apart near the baby, the baby. Exhale relaxing your arms at the sides of the body. As you inhale, raise your arms above your head, expanding your heart forward. As you exhale, lower your knees bent and your back long to the chair as if you were going to sit in a chair. Now your hands and arms are going to go crazy. Play with the baby making movements with your flamenco hands, or cuckoo covering and uncovering your eyes (now I am, now I am not). So you can hold the posture for a few breaths while the baby feels cared for. When you feel it, inhale and expanding your chest and heart, leave the posture. 

Port Aventura Bridge 

Other asanas for yoga with babies lend themselves to being integrated as part of the same postureThis is the case of the “Port Aventura” bridge or amusement park. 

Lying on the back Place the baby between your legs so that he is sitting or lying on them. Hold it securely with your hands, but try to relax or flatten your shoulders to the floor. When inhaling lift your hips Taking the baby towards the ceiling, as you exhale, turn your back to the floor, lowering vertebra by vertebra.  

love twist 

To finish, we will leave with a posture of looking with all our love on the floor that will help you rest, reposition your back and continue sharing with the baby, the baby. 

Place yourself in lying on the floor with legs bent and that the baby, the baby, is close to your ribs on the left side. Inhale, open your arms in a cross on the floor, the one who is close to the baby can help you snuggle him close to you. As you exhale, let your knees fall to the right and your head to the left to look at the baby. You can hold for a minute and change by turning so that the baby is on the right side. 

In mamayoga We offer you this beautiful space and time shared with your baby, so that you do not distance yourself from him or her while you recover your sensations, activating and stretching at the same time. Will you join our tribe? 

Benefits of yoga with babies for mom and baby

Practicing yoga with babies has wonderful benefits for both you and your baby. It's not just about movement: it's a moment to connect, breathe together, and slow down during the postpartum period.

For you, it helps to gradually regain body awareness, improve posture, and relieve tension in your back, shoulders, or neck. And for your baby, the gentle movements and contact promote relaxation, well-being, and psychomotor development.

Because when you find calm… often your baby does too.

Tips for practicing yoga safely with babies

To enjoy all the benefits of yoga with babies, the most important thing is to create a calm and safe space where both you and your baby can feel comfortable. No rush, no expectations, and no need for everything to be perfect.

And something important: respecting your baby's rhythms is also part of the practice. If they need to sleep, eat, be held, or simply take a break, stop. That's perfectly fine. The goal here isn't to complete a sequence, but to share a pleasant moment together.

If you're a beginner, practicing with a qualified professional can be incredibly helpful. It will give you confidence and the tools to adapt each movement to your current level and enjoy the experience with peace of mind.

Frequently Asked Questions (FAQs)

What are asanas for yoga with babies?

Yoga asanas for babies are postures adapted so that mothers and babies can practice together safely. These postures promote movement, relaxation, and strengthen the emotional bond.

When can I start practicing yoga with my baby?

It is generally recommended to begin when the mother has recovered from childbirth and the baby is comfortable performing gentle activities. It is always advisable to seek guidance from qualified professionals.

What are the benefits of yoga with babies?

Yoga with babies helps strengthen the emotional bond, improves the mother's body awareness, promotes relaxation, and creates a space of connection and shared well-being.