Itty Bitty Yogi

Duration: any

Age: baby, parent

Skill for Bub: Muscle builder, Just for fun


Bond with your newborn while regaining your own strength with these energizing yoga poses.

Postnatal yoga is excellent for gently rebuilding your abdominal muscles and increasing flexibility. It’s also a fun way to help new babies begin to develop their own muscles and sense of balance.

Here are three easy postures to help you get started. Modify them according to your ability:

Tickle-Time Forward Fold

  • Place your baby on his back in front of you.
  • Standing with strong, straight legs and your feet hip distance apart, hinge over from the hips. (Bend your knees slightly if you feel tight).
  • As you allow the back of your legs to stretch, tickle your baby or play peek-a-boo, and watch her wiggle with delight!

Warrior One with your Wee One

  • Stand with your legs approximately three feet apart with your baby in front of you.
  • Pivot your upper body, point the toes of your front leg forward, and turn your back foot out to one side at a 90 degree angle.
  • Now turn your back foot just slightly in towards your front foot.
  • Bend your front leg deeply, so your knee is at about a 90-degree angle.
  • Adjust your back leg by moving it slightly out to the side so that you do not feel wobbly.
  • Once you have your balance, lift your baby and place him on his bottom on your knee. The extra weight from your baby will really boost the strength in your legs.
  • Repeat by turning your body to the opposite side.

Cat and Cow Over the Moon

  • Place your baby on his back.
  • Get down on your hands and knees, positioning your body so that you can see your baby’s head directly below you and in line with your shoulder blades.
  • For cow pose: Inhale through your nose and arch your back so that your tailbone and head are tilted upwards. Your stomach should dip down and your back will be curved concavely. Make silly faces and “Moo!” at your baby during each breath out.
  • For cat pose: Reverse the posture by exhaling through your mouth and rounding your back deeply. This time, make “Meow” and purring noises at baby during each breath out.