Benefits of Yoga For Mother and Baby

Yoga is an ancient system that is designed to make balance to your brain, body, and soul. Originating in ancient India, this routine of holding poses for a series of breaths has evolved into many things for people all over the world. There are several different types of yoga, but for today we will focus on those that focus on you and your baby.

In The Womb, Out of The Womb, That Is The Question

For the sake of organization, we are going to split this article into two sections. First, we will focus on yoga’s benefits for mothers who are still carrying their babies in the womb. Then we will go over yoga and the advantages of practicing with your baby.

There are actions you can enhance your experience. From the setting to the music and even to the scents you have present during your practice like the ones here at this Rocky Mountain Oils review. 

You must review any essential oils before using them while pregnant or nursing. Be sure to advise your healthcare expert before using any aromatherapy oils during this time. 


Prenatal Yoga

It may seem counterintuitive to start bending and stretching when you are carrying a child inside your body but professionals suggest that certain yoga poses can help mothers during pregnancy with issues like shortness of breath, moodiness, and swollen ankles, all of which can be side effects of carrying a baby.

First Trimester (0-13 weeks)

While this might seem like the best time to do some serious yoga experts say that this is the time when a newly pregnant woman should take it easy. You should avoid inversions, twists, or jumps to give the fetus a chance to implant. When completing Sun Salutations don’t jump back but step back instead. There are different healthy things you can do at this moment.

Recommended poses include Ustrasana (Camel Pose) Setu Bandha Sarvangasana (Bridge Pose). Avoid poses like Urdhva Dhanurasana (Upward-Facing Bow Pose). If you don’t already practice yoga and are pregnant you should wait until your second trimester or find a prenatal yoga teacher for a consultation. 

Second Trimester (14-28 weeks)

This is the time when the majority of new mothers begin to practice prenatal yoga. If you attend a class that is led by a prenatal teacher then there shouldn’t be a pose you need to avoid. This will be a time when you will experience changes in your body as the baby grows as well as low blood sugar since you are “eating for two” as they say.

When you add a routine like prenatal yoga you should be able to treat yourself with a delicious goody once in awhile. 


Third Trimester (29-40 weeks)

At this point in your pregnancy, your belly can get to be rather large, which makes balancing in several poses a challenge. This doesn’t mean you have to give up on your practice, you should alter it with props and use a chair or wall for balance.

You should also double-check with your health care professional before doing any poses that require you to lie on your back after you have reached your six-month mark. There may be issues with added pressure on the vena cava, the largest vein in your body. They may say these poses are okay in short intervals.

Some experts suggest backbends and inversion in the final trimester of your pregnancy. Most importantly, in any stage of this journey, if it isn’t making you feel better then you shouldn’t do it. 


When you practice prenatal yoga you can expect to start sleeping better, reduce your stress and anxiety, increase the power of the muscles required to give birth, and lessen your lower back pain.

After Birth

Now that you’ve had your baby you might be wanting to get your body back in shape but the fact is, depending on the type of birth you experienced, you need to wait a little bit. Experts recommend that before you start any poses that focus on your abs you should wait four to six weeks if your birth was vaginal. Cesarean births should wait eight weeks before starting.

Together Time!

Once you are ready, practicing yoga with your baby in tow has a great number of benefits. The bond you will create between you and your child will be strong, getting back into a normal yoga routine will be easier for you, and your emotions will be balanced, which can be an issue for some women after childbirth.

The benefits for the baby are numerous as well. The poses that you will be using were designed for the baby to help with digestion. This is why you want to go to a class that is designed for you and your baby. Other benefits for baby include a better sleep cycle,

For you both, the benefits of meeting new mothers and other babies is an added plus. 


Yoga is a beloved practice for a reason. It creates balance in our lives physically, emotionally, and spiritually. Creating traditions like this with your child will bring benefits for years to come. Through this one act, you will be instilling in your baby the ideologies of good health and balance early so they will carry it with them for the rest of their lives.

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