Yoga for Two
by Caren Cooper and Wispy Johnston, Co-Owners of Kamala Yoga Studio
Navasana:
Directions: Sit on the floor with your legs bent in front of you. Place your baby in your lap facing you. Lift through the top of the sternum and lean back slightly, lifting your feet off the floor. Sit on the "tripod" of your two sitting bones and tailbone. Your hands can be on the floor behind you (hands in close to the hips); your arms can be behind the thighs or stretch your arms beside your legs. Hold for 4-8 deep breaths.
Checkpoints:
- Keep your spine elongated and straight
- Try to keep your neck, jaw and lips relaxed
- Extend out through the feet
Flying Baby:
Directions: This pose usually gets some great laughs and cries of delight from your baby. As you move your legs and knees in circles, your baby will move with you. This pose also allows young babies to become comfortable with space between them and Mom...which is essential to allow your babies to take the steps toward becoming an independent being.
Massage baby while in Dandasana:
Directions: While sitting in Dandasana (legs, core and torso all active) start massaging your baby. Start with their feet and toes; move to their hands and fingers; now begin massaging their ears and head. If digestion or gas is a problem, gently lift the feet up to the ceiling, and then bring the knees into the chest. Repeat a couple of times.
Baby Cobra:
Directions: Playing and exploring the world from this position is essential to a baby's development. Muscle development in an infant starts from head to toe: control of neck muscles comes first, followed by control of the torso and, finally, the leg muscles.
Savasana:
Directions: Lying on your side, take this time for quiet connection with your baby or for nursing. Take between 3-10 minutes together. Try some pranayama exercises and notice how your baby starts to become calm as your breath soothes and comforts you both.