Yoga Sequence Builder for Yoga Teachers

Mom And Baby Yoga: Daily Yoga Sequence With The Baby

(Tummee Reference Yoga Sequence)


Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans


(all images are copyright)

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Mom And Baby Yoga: Daily Yoga Sequence With The Baby: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Baby

    1. 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.
  • Eye Exercise Palming

    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.
  • Eye Exercise Side Down

    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.
  • 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.

  • 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.
  • Bound Angle Pose (Baddha Konasana)

    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.
  • 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.
  • 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.
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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.

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