If you're expecting a baby or are a new mom, you might be wondering if and how you can integrate your yoga practice into this new chapter of your life. Here, we'll show you how mother-and-child yoga can strengthen your bond with your baby after pregnancy and help you recharge your batteries.

Why should I do yoga with my child?

Yoga with a baby – is that even possible? When you have a baby, your everyday life transforms into an endless marathon. But that doesn't mean you have no time for your asanas . Quite the opposite: Motherhood and your yoga practice can become wonderful partners. This shared ritual not only strengthens your bond but also helps you recover quickly from pregnancy, childbirth, and the accompanying changes in your body.

What is special about yoga with a baby?

The focus in yoga with baby is always on the pelvic floor. Why is this so important? The Muladhara Chakra is located in the pelvic floor : This chakra is considered the origin of the soul in our body and therefore correlates with feelings of security and harmony with oneself – everything we want to convey to our child.

A corresponding yoga training, therefore, has not only positive effects on the body but also a tremendously positive impact on self-confidence. Shared quiet time with our little one is essential for mental health and inner balance , and thus also for the still-developing mother-child bond. This shared form of exercise is therefore a true win-win situation for both of you.

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After pregnancy: Yoga for the pelvic floor

Around half of all women experience pelvic floor problems at some point in their lives. Yet many only hear about this area of ​​the body for the first time during pregnancy. This is unfortunate, because a strong pelvic floor is essential for health and well-being.

This versatile organ prevents incontinence and back pain, intensifies sensitivity during intercourse, prevents organ prolapse caused by weak tissue – and ensures that the amniotic sac and baby remain securely in your womb during pregnancy. Therefore, comprehensive pelvic floor training should become an integral part of your yoga practice, at the latest after pregnancy.

You can begin the first exercises about two weeks after giving birth. Before each exercise, take a little time to listen to your body. Let your breath flow – and then ensure a seamless transition to the asanas. These two exercises are a great way to start and properly strengthen your pelvic floor.

Consciously engage the pelvic floor

Lie on your back with your knees bent and feet flat on the floor. You can place your hands either on your lower abdomen or on your hip bones. Breathe deeply in and out. As you exhale, make a deep humming sound, similar to a "ZZZZZ", and direct it into your pelvis.

This creates a vibration that you can feel inside. Concentrate and focus on the idea that the sound is loosening tense and stiff tissue in your pelvis. Take your time and repeat the exercise as often as you like. Afterward, take a moment to notice the effect the exercise has had on your body, mind, and well-being.

Practical sitting exercise for in between.

Once your chakras are open, it's time to bring your little yoga partner on board: Sit cross-legged with your back straight. Place your newborn crosswise or lengthwise in the hollow between your legs to maintain physical contact. If you're doing the exercise without your baby, place your hands on your knees.

Now lift your pelvic floor muscles upwards and hold the tension for a few seconds. Then relax and repeat as desired. You can perform this exercise anytime, anywhere you can comfortably sit cross-legged. Because your baby maintains direct contact with you the entire time and you can look at them, they perceive your facial expressions and scent more clearly and get to know you better.

Postnatal yoga: Strengthening and toning for fit moms

Pregnancy and childbirth put a lot of strain on our bodies. Even though all worries fade away when you hold your little one in your arms, proper postpartum exercise is important to get back in shape and fit. Postnatal yoga helps the body regenerate and, for example, helps close the gap between the abdomen and pelvis. You should start your postnatal exercises six to eight weeks after giving birth.

This is particularly important for the abdominal muscles, as the tissue cannot tighten properly without support. The following exercises will help you quickly regain your old – or new – strength and get your back muscles, abdominal muscles, and posture back in shape.

Strengthen your abdominal muscles with the abdominal wave

Place your baby on the yoga mat and position yourself so that you are lying on your stomach facing your baby. Press your forearms firmly into the floor so that you can support yourself.

Now exhale, round your back upwards, and lift your pelvis. Keep your knees on the floor. Draw your navel towards your spine. As you inhale, gently lower your body back down and then repeat the exercise. This exercise not only benefits your abdomen: improved posture and a stretched back are also included.

The Warrior with Baby – Find Balance

Stand barefoot on a non-slip surface. Your posture should be upright, with your feet hip-width apart. Lift your child in front of you. If you need to support their head, keep your baby close to your body.

Once you're both ready and have found the correct starting position, take a step back with your left foot. Then bend your right leg, straighten your torso, and lift your sternum. Next, bend your back leg and lower your hips towards the floor. Your hip bones should remain parallel throughout.

As you inhale, straighten your arms, lift your baby to eye level, and engage your abdominal muscles. Then switch sides and repeat the exercise several times. Your stomach and back will also benefit from this strengthening exercise.

Mother-child yoga: for a very special bond

Mother-child yoga is a wonderful way to strengthen the close bond between you and your offspring as a mother, to build trust and to take a break from everyday life together.

And what if your child gets older? Why not try kids' yoga? But there's absolutely no pressure: the most important thing is that you share a passion and have fun together! We wish you lots of enjoyment!