There are so many reasons why doing yoga with your baby is a fantastic idea. In addition to getting you out of the house and into the world of mamas who are on the same journey as you, taking a Mommy-and-Me type yoga class is a sweet way to bond with your baby outside the confines of the normal daily routine.

Additionally, yoga is a safe, healthy way to speed up your postpartum recovery. It strengthens core and pelvic muscles, and rebuilds strength, flexibility, and balance in your post-pregnancy body.

That said, safety is always always always the top priority for you and your baby. Check in with your OB before signing up for a class. Most physicians recommend postpartum moms wait at least six to eight weeks before getting back into an exercise routine, and you may need to wait longer than that depending on your labor and postpartum recovery process.

Yoga is safe and fun to do with your baby as long as you adhere to the following conditions:

The Yoga Instructor should be certified

Certifications and credentials are always a good thing to verify when trusting your well-being - and your baby’s - to someone else’s expertise. However, yoga certification should be an essential “prerequisite” before enrolling in a class.

First and foremost, the instructor should be trained and experienced in teaching parent-and-baby classes, understanding which postures and holds are safe, and which aren’t, to keep your baby safe. Your safety is also a priority. Your connective tissue is still very elastic from the hormonal changes that took place to accommodate pregnancy, labor and delivery. Postnatal classes should support that, keeping you safe from stretches or postures that could lead to potential strain or injury.

If you find out your baby isn’t as into the classes as you are (more on that below) and you opt to take a yoga class on your own, make sure to inform the instructor you are XX weeks postpartum as s/he will probably amend certain poses for you until you’re body is further along in its recovery.

Poses should always support the baby’s head

Babies don’t have the full, strong support of their heads and necks until around six months or so. There is also the soft spot to contend with. Therefore, all of the poses the two of you do together should keep the baby’s head supported and free of any “bump” risks to soft spots.

Protect the baby’s hyper-flexible joints

Your body isn’t the only one that became more flexible during pregnancy. Baby’s ligaments and joints are notoriously flexible to accommodate the yoga-like poses s/he had to perform to fit and move in the womb and to move down the birth canal. On top of that, livescience.com states that about 5%, or 1 in 20 babies have something called hypermobile joints, where their limbs can easily overextend safe limits.

Your infant’s limbs should never be put in more extreme poses or extensions, even if it seems like it’s fine, to prevent injury or even dislocation.

Limit baby’s activities to no more than 15- to 20 minutes per session

Most yoga classes are between 45 minutes to an hour. That’s fine for mamas, but that length of time is too much for babies. While a baby is more than welcome to have some tummy time or sit and babble happily away while you perform additional, restorative or strength-building poses, your baby should only be actively doing yoga for 15 or 20 minutes. Anything more than that can overtax his/her already busy and developing body.

What to expect from your yoga class

Here are things to expect from your Mommy-and-Baby yoga class:

What to bring

To optimize your experience, and make sure you’re prepared for anything, you’ll want to be prepared. This includes bringing:

Your own yoga mat if you have one (most yoga studios have extras if you need one)
A thin receiving blanket to lay down for your baby
Your diaper bag, stocked with everything you might need - from wipes and diapers to changes of clothes, a prepared bottle if you’re not breastfeeding, and healthy snacks for babies who eat solid foods. Think in terms of “easy to clean up if spilled,” so water instead of juice, and dry cereal rather than applesauce or yogurt.
A favorite toy or lovey to dangle in front of him/her or to keep him/her occupied when it’s mommy’s turn to do poses

Be patient and keep calm

For many infants, your mommy-and-baby class may be the first time s/he’s been in a room full of babies and adults outside the normal family and friend circle. This can be quite overwhelming, especially those who are more introverted by nature.

Prepare yourself for the idea that your idea of bonding may not be your baby’s. You might spend the first class or two on the perimeter of the class, holding your baby close, nursing him/her to provide comfort, and letting him/her get oriented. It may require two or three classes (or more) before s/he realizes it’s a safe space and calms enough to begin participating.

While it might be frustrating for you, especially if you used to do yoga and are dying to get back to it, taking that extra time for your baby to feel confident and secure in the new environment will be better in the long run.

While the studies advocating that yoga is good for babies are not fully supported, most experts agree that taking a safe, slow, baby-centric mommy-and-baby class has positive benefits because the movement supports baby’s growing coordination and dexterity. Plus, you’ll both learn new games, songs, and activities to play together at home.

My name is Marcela Limon and I’m a newborn photographer here in the Bay Area. I love to take one-of-a-kind images that capture the precious and unique bond you have with your newborn. Get in touch with me online or by phone, (510) 747-9019, to schedule your session.

Is it Safe to Do Yoga With My Baby?