How to Do Mommy and Me Yoga at Home (Even with a Fussy Baby)
There’s something uniquely tender about the moments we share with our babies or toddlers, especially when we slow down enough to connect truly. As mothers, we often carry the invisible weight of routines, responsibilities, and sleepless nights. But in the midst of it all, finding ways to bond intentionally can transform not only our relationship with our child but also the energy in our home.
Practising yoga together, even when your baby is fussy or your toddler won’t sit still, can be a beautiful way to nurture this connection. It’s not about perfect poses or a quiet room. It’s about showing up, moving together, and creating small rituals that bring calm, laughter, and presence into your day.
Many of you have reached out to us asking how to begin a “Mommy and Me” yoga practice at home. You’ve trusted Yogi Beans as a guide on this journey, and we’re honored. That’s why we’ve created this complete blog post, to help you get started, adapt the practice for your child’s moods and needs, and discover the joy of moving and breathing together, one moment at a time.
What is Mommy and Me Yoga?
Baby and Me Yoga is a gentle, interactive yoga practice designed for a parent and their baby to enjoy together. It combines movement, breathwork, and bonding time, helping both parent and child relax, connect, and thrive.
For the parent, it's a way to gently regain strength, stretch, and find calm postpartum. For the baby, it offers sensory stimulation, closeness, and playful interaction in a loving environment. Many classes also include songs, baby massage, and developmentally supportive movements.
What Age is Baby and Me Yoga For?
Baby and Me Yoga is typically suited for babies between 6 weeks and 12 months old, depending on their development and your postpartum recovery.
From 6–8 weeks: Once you’ve had your postnatal check-up and are cleared for gentle movement, you can begin practicing. At this stage, babies mostly lie on their backs or rest on your body during poses.
Around 3–6 months: Babies start becoming more interactive—smiling, reaching, and enjoying visual and physical stimulation. This is a sweet spot for bonding during yoga.
Up to 12 months or until crawling/walking becomes active: Once babies start crawling or walking, they may become more interested in exploring than participating, but you can still include them in playful, movement-based ways or transition into toddler yoga.
The key is to stay flexible and follow your baby’s cues. Every baby is different, and the practice adapts as they grow.
What are the Benefits of Baby and Me Yoga?
Baby and Me Yoga offers a beautiful blend of physical, emotional, and developmental benefits for both you and your baby.
For mothers, it's a gentle way to ease back into movement and reconnect with your body after birth. Many of the postures focus on rebuilding core strength, supporting the pelvic floor, and relieving common postpartum tensions like tight shoulders or lower back pain. It also helps reduce stress, thanks to mindful breathing and the calming rhythm of the practice.
For babies, yoga provides safe, loving stimulation that supports early development. Gentle movement, soothing touch, and eye contact engage your baby’s senses and nervous system, encouraging healthy motor skills, coordination, and body awareness. Some movements can also aid digestion and relieve discomfort from gas or colic, which may help your baby sleep more peacefully.
Perhaps most importantly, Baby and Me Yoga strengthens the emotional bond between parent and child. Sharing this time together, free from distractions, invites closeness, builds trust, and deepens your connection through touch, eye contact, and play. It's not about perfect poses or long practices; it's about being present with each other, in all the little moments.
Whether practiced alone at home or as part of a group, this special type of yoga also creates a sense of rhythm and ritual in your day. It offers both of you a moment to breathe, reset, and enjoy each other, while supporting your wellbeing and growing relationship.
How to do Mommy and Me Yoga Safely at Home?
Mommy and Me Yoga is more than a practice, it’s a shared experience that fosters connection, comfort, and confidence, both for you and your little one. And yes, it can be done at home, even when your baby is fussy or unpredictable. Here's how.
1. Shift Your Expectations
The first step to a successful home practice is letting go of perfection. Your baby might cry. Your toddler might climb on you mid-pose. You might not finish the full flow you had in mind. That’s okay. This isn’t about a flawless sequence, it’s about presence.
Think of your yoga time as an invitation to connect, rather than a class to complete. Some days will be smooth; others may feel like a stretch (literally and emotionally). Each moment counts.
2. Set the Mood (Not the Rules)
Create a soft and welcoming space that signals “this is our special time.” A yoga mat or a cozy blanket on the floor is a great start. Dim the lights, play calming music, or light a non-toxic candle if your baby is comfortable with it.
Instead of trying to control the environment, allow it to support your baby’s natural rhythms. If your little one wants to lie on your belly or crawl under you, let it happen. They’re exploring, and that’s part of the magic.
3. Start Simple and Short
Baby and Me Yoga doesn’t need to last an hour, start with just 5–10 minutes and slowly build up to 15–30 minutes max, following your baby’s cues and energy.
Here are 5 gentle and effective Mommy and Me Yoga poses that you can practice safely at home:
Kiss the Baby Cat-Cow (Marjaryasana/Bitilasana)
Best for babies lying on their backs or tummy time
Come onto your hands and knees in a tabletop position with your baby lying on their back underneath you. As you inhale, arch your back (cow pose), and as you exhale, round your spine (cat pose). Each time you come down in cat pose, gently kiss your baby’s forehead or blow a soft raspberry on their belly. This playful interaction encourages eye contact, smiles, and giggles while stretching your spine.Bridge Pose with Baby on Belly (Setu Bandhasana)
Best for babies with head control (around 3+ months)
Lie on your back with your knees bent and feet flat on the floor. Place your baby safely on your lower belly or hips, holding them securely. As you inhale, lift your hips off the ground into a bridge, supporting your baby as you rise. Exhale to lower. This strengthens your glutes and lower back while giving your baby a fun ride!Seated Forward Fold with Baby in Lap (Paschimottanasana)
Great for quiet bonding or post-nap calm time
Sit with your legs extended straight in front of you and place your baby in your lap facing you. Gently fold forward over your legs, wrapping your arms around your baby or placing your hands on their feet. Keep the movement soft and slow. This pose helps stretch your spine and hamstrings while offering cozy closeness.
Happy Baby Together (Ananda Balasana)
Great for babies on their backs (around 2+ months)
Lie on your back next to your baby, and both of you can do "happy baby" pose! Bring your knees toward your chest, hold onto your feet or ankles, and gently rock side to side. Your baby may naturally mimic the movement, or you can gently guide their legs into the shape. This pose is calming and promotes hip flexibility and relaxation.Legs Up the Wall with Baby on Chest (Viparita Karani)
Perfect for winding down or post-feed relaxation
Lie on your back with your legs extended up a wall or resting on a chair. Place your baby on your chest or belly, supporting them with your arms. Breathe deeply and enjoy the quiet closeness. This restorative pose calms the nervous system and gently relieves tired legs and lower back tension for the parent.
For toddlers, try animal-inspired movements like downward dog, butterfly pose, or tree pose. Make it playful by using animal sounds, singing songs with each pose, and following their lead when needed.
If you want to learn more, Yogi Beans offers an easy and flexible on-demand course designed for parents and anyone wanting to practice yoga with children, even if you’re not a yoga teacher. This VOD course is perfect for discovering fun, age-appropriate ways to engage your little ones in yoga at home.
4. Use Your Breath as a Tool
Babies and toddlers are incredibly attuned to your energy. When things feel chaotic, return to your breath. Deep inhales and long, slow exhales can soothe both of you. Try breathing together, counting aloud or humming softly.
Even if you only get to sit and breathe for a few minutes while holding your child, you’re doing yoga. And you’re teaching them emotional regulation without saying a word.
5. When Baby’s Fussy: Adapt, Don’t Abandon
Fussy babies aren’t a reason to skip yoga, they’re an opportunity to meet your child where they are. Here’s how:
Incorporate movement: Rocking lunges or gentle bouncing in goddess pose can soothe a baby.
Wear your baby: Use a wrap or carrier for standing or seated poses that allow closeness.
Take breaks for cuddles or nursing: Your practice continues in the pause.
Try again later: If it's not working, reset. There’s always another moment to reconnect.
6. Make It a Ritual, Not a Chore
Choose a consistent time, after nap, during the morning stretch, or before bedtime, and turn it into a little ritual. Maybe it starts with a song and ends with a cuddle and a smile.
The more often you invite your child into this shared practice, the more familiar and comforting it will become.
7. Celebrate the Small Wins
Did your baby smile while lying on the mat next to you? Did your toddler copy your pose (for half a second)? Did you breathe through a tough moment instead of giving up? That’s worth celebrating.
The true goal of Mommy and Me Yoga isn’t flexibility or strength. It’s connection. And that connection grows in tiny, powerful ways every time you show up.
Mommy and Me yoga can feel a little overwhelming at first, but you've got this! And we're here to support you every step of the way.
Curious to explore more about kids' yoga? Discover our range of resources, from our kids yoga book filled with fun poses and mindful games to enjoy with your child, to our video-on-demand course for parents and educators, and our comprehensive teacher training. Wherever you are on your journey with the children in your life, you'll find something that fits your needs.
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