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(Tummee Reference Yoga Sequence)
60 mins,Beginners Level
- Theme:Connecting with the breath and the body
- Focus:Hips, Lower Back, Shoulders, and Legs
- Props:Bolster, Blanket, Cushion
- Level:Beginners Level
- Duration:60 mins
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Designed using Tummee.com Yoga Sequence Builder
Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Overview
Mom And Baby Yoga: Daily Yoga Sequence With The Baby
New mothers who have always been practicing yoga will find this option of Mom and Baby Yoga useful. One of the fundamental benefits of doing yoga with the baby is it is fun and relaxing while also working on stretching the body. When Mom and Baby Yoga is done in groups, it creates an environment for the new mothers to feel safe and accepted.
Yoga teachers can enhance these sessions by having discussions with the new mothers about their experiences with the baby. This will lighten up the class and encourage more mothers to join. The new mothers can also benefit from this, as they can release their inhibitions, fears, worries, stress, etc., among others that would eventually keep them calm and relaxed.
Benefits of Mom and Baby Yoga
- it helps to connect to your body faster post delivery.
- it improves blood circulation in the body.
- helps with breathing right and therefore feel energized.
- a great way to connect with other new mothers.
- improves sleep, better eating habits, better time management as the mind is fairly calm and relaxed.
- bring happiness as it is a great creative way to connect with the baby.
- improves the strength of the pelvic floor muscles especially post delivery.
- helps to fight postpartum depression, if any.
- improves digestion.
- best of memory and focus.
The given yoga sequence for Mom and Baby Yoga can be done daily, or at least 4 times in a week. These simple seated, supine, and standing yoga poses are done keeping the baby's as well as the mother's comfort in mind. The practice is only meant to connect with the body and the breathing process and not to achieve flexibility and strength immediately. Hence, make sure the practice is slow, and at a pace to suit the body comfort and the baby's comfort. The chanting of OM at the beginning and also through the session is done to bring inner silence in the body and mind. The vibrations from this chanting will also help the baby to stay calm and happy.
Using blankets, yoga blocks, and cushions should be encouraged to make the practice easy and comfortable. Mothers should avoid overstretching of the abdominal muscles, pelvic floor muscles, and the lower back for a few months, since these muscles are still tender and weak.
Additional Information: Yoga teachers can also introduce Postnatal Yoga Sequence for the new mothers to be done without the baby.
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publicyogasequences
Mom And Baby Yoga: Daily Yoga Sequence With The Baby: Yoga Poses, Cues, Steps, and Breathing instructions
Yoga Sequence Builder for Yoga Teachers: Plan your yoga classes, build yoga sequencing foundation with sequence guides, and get yoga sequencing ideas with daily yoga sequences and reference cues.Learn more at www.tummee.com
1. Baby
MOMMY AND BABY
A. This sequence is for all the new mothers who want to get back to yoga to help restore balance both in the body as well as the mind.
B. Babies less than 1 year of age, but more than 4 months can practice this gentle deep stretch yoga sequence with the mothers.
C. Yoga Students should ensure that they are physically fine for the practices after consulting their doctors and also to make sure the baby is ready for the practice.
D. Enough blankets, cushions, yoga blocks, etc., should be there to make the practice smooth and comfortable.
E. Through the practice ensure the mothers are in constant physical touch with the BABY.
12B
Inhale-Exhale
120s
2. Eye Exercise Palming
WARM UP AND CONNECT
A. Seated at the center of the mat with the legs stretch out in Staff Pose, place the BABY on the legs or on the floor (which ever is best and comfortable, both for the mother as well as the baby).
B. Sit for about 4 breaths to connect to the breathing as you fill air into your belly, slowly releasing to contract. While doing this you (mother) can place one hand on the BABY's chest.
C. Then rub the Palms and keep them on your EYES. Repeat this Four times (rub and place on eyes).
D. Then closing your EYES with the hands, chant OM....taking deep breaths and releasing the breath with the gentle sound of OM.
E. Do this for about 6 times. You could place one hand on the Baby as you chant OM.
6B
Inhale-Exhale
60s
3. Eye Exercise Side Down
EYE EXERCISE
A. It is said that the EYES need a lot of relaxing post delivery and hence doing a lot of eye exercises are essential.
B. Seated with the BABY on the legs, extend the right hand in front of you as you take the left hand out towards your left extending it.
C. Keep your eyes open and focus on the right thumb with the right eye and the left thumb with the left eye.
D. Stare and hold for about 3 breaths. Release and close your eyes for sometime. Repeat the other way, right hand towards the side and left hand in front of you.
E. Stare and hold for about 3 breaths. Release and relax as you close your eyes.
F. Ensure the eyes are wide open. Once done close your EYES and relax placing one hand on the BABY.
6B
Inhale-Exhale
60s
4. Eye Exercise Sideways
A. If comfortable continue or relax to connect with the BABY.
B. Extent both the arms out towards the side with the thumb upwards.
C. Breathing, stare at the thumbs focusing of see them with the respective eyes (right thumb- right eye, and left thumb- left eye).
D. You could talk with the BABY as you do this, to make sure there is constant connection with you and the BABY.
E. Stay for about 3 breaths, relax and repeat to stay for 3 more breaths.
6B
Inhale-Exhale
60s
5. Eye Exercise Up Down
A. To continue, bring the hands in front of you (probably just above the BABY).
B. Inhale and raise the right hand up with the thumb pointing up and exhale to bring it back down in front of you.
C. Inhale and raise the left hand up with the thumb pointing up and exhale to bring it back down in front of you.
D. While the hands keep moving up and down gaze at it. Repeat this for about 12 times coordinating with the breathing process.
E. Raising them up and down (above your BABY) will also help to build coordination with the eyes for the BABY. The baby too will keep watching the movement of the hands as you raise them and slowly bring them down.
F. During this process, talking to the BABY is a great way to connect.
Inhale-Exhale
60s
6. Bound Angle Pose(Baddha Konasana)
WARMING THE HIPS AND LOWER BACK
A. Release from the Eye Exercises and come to sit in Bound Angle Pose.
B. You could place the BABY on the Floor in front of you or on your Feet.
C. Slowly move the thighs up and down in Butterfly Flaps. Go gentle but stretch the thighs pushing them down as you exhale.
D. Warming up the hips and opening the Pelvic Floor Muscles are important to start with at the beginning of the Yoga Sequence.
E. Regaining strength of the pelvic floor muscles are important which further helps to keep the uterus strong too.
F. So, flap the thighs as much as you can as you hold the BABY and then stay pushing the thighs towards the floor.
12B
Inhale-Exhale
120s
7. Cradle Pose Straight Leg
A. Release and relax post Bound Angle Pose. Then raise one leg and bring it towards your chest in Cradle Pose.
B. You could have the right leg extended out or folded at the knee. Raise the left thigh and hold it as close to you as possible.
C. Seated in Cradle Pose, feel the inner thighs, and upper hamstrings stretch. Press towards you as you exhale and stay for about 6 breaths.
D. Release and repeat with the other leg to stay for 6 breaths.
E. Place the BABY on the floor besides you as you do this stretch.
12B
Inhale-Exhale
60s
8. Cat Cow Pose Forearms(Bitilasana Marjaryasana Forearms)
A. Release from Cradle Pose and come on all fours. Place the BABY comfortably on the floor in front of you.
B. Inhale and Exhale and begin with the practice of Cat Cow Pose Forearms. Move the spine upwards and inwards for about 12 times coordinating with the breath.
C. A great way to open the hips, lower back, abdominal muscles and shoulders.
D. Keep talking to the BABY in between. Exhale and take the back upwards and inwards as you inhale.
E. Make sure the BABY is comfortable in front of you.
- View all 35 yoga poses with cues. Sign-up for free to Tummee.com yoga sequence builder to view, copy, and edit the sequence. Get started today for free!
Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.
Yoga Sequences Categories
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- Women
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