Yoga is a family-friendly way to incorporate exercise into your everyday life. Yoga can help you increase flexibility, muscle strength and energy without going to the gym or buying any expensive equipment. By practicing yoga with your kids you’re teaching them healthy habits for life. Spend quality time with your baby, toddler or child while taking care of your own health with Yoga Poses For Mommies & Babies below.
Downward Dog Kisses
With your little yogi laying underneath you (my four-year-old still love this), keeping the Downward Dog shape and strength in your core and legs, inhale bend your elbows wide and come down to give your little yogi a kiss. Work not to come forward of your wrists, keep the angle of the body. As you exhale and return back to Dog Pose use the contraction of your inner belly and pelvic floor, along with strong legs to pull you back to starting point. Repeat these lovely kisses up to ten times, after which thank your little yogi for being a part of the fun.
Hop Along Yogi Core Play
Practice bracing your core and using your pelvic floor with your little one as a weight load. Bouncing your little one securely on your shins holding on to their hands or body ensuring a secure hold; depending on their age, at my house, what once was an eight pound weight is now a 30 pound load and sometimes doubled with my daughter Meredith along for the ride. Keep your torso steady and make sure your legs are moving, not your pelvis as you bounce; help heighten their senses with a song like:
Hop along yogi, hop along yogi, real, real slow
Hop along yogi, hop along yogi, real, real fast
Hop along yogi, hop along yogi step on the gas
After you step on the gas extend your legs and slide that little one in for a kiss and hug. Repeat this as many times as you can handle.
Holding your little yogi tight (or if they are older do this in a circle facing each other and add fun arm movements or sounds), step your feet to a modest straddle and gently turn your feet slightly outward. Contract your pelvic floor (especially for new moms) and keep your low back long and in neutral. Exhale bend your knees and contract your pelvic floor upward coming into Goddess Pose, inhale and return back to a straight leg position. Be excited and animated with your little ones to keep them interested and connected use simple words like down and up teaching them direction. Try this dynamic movement up to ten times welcoming heat and openness into your hips and core.
Forward Bend Giggle and Cuddle
A great bond with a back release, need I say more? With your little one in arms (your toddler lying below you, or in a circle as a group), co-contract your core and bending from the hips exhale, fold forward into Standing Forward Bend. As you fold toward the ground give your little yogi a kiss and snuggle. Holding them tight, inhale come back to standing. If necessary bend the knees and as you rise up, do not you’re your back muscles but rather feel your inner belly and legs lift you. With your older children you can make it fun and pretend to be rag dolls or puppets, you can paint the walls with paint brushes (your arms). Repeat this five to ten times feeling steady and stable as you move, with your older yogis come in for a group cuddle at the end to celebrate the fun.
If you’re an exhausted or stressed-out mom you’re not alone. Dr. Parker helps busy moms find their energy so they can focus on the important things in life. Call Dr. Della Parker for a free consultation at: 503-344-6631.