Yoga Exercises for Your Baby and You

Bell Horses


After placing the baby on a mat on the floor, you need to:

  • Lay beside your baby, facing towards them.
  • Cradle your baby close to your chest.
  • Roll onto your back, holding your baby securely as you turn.
  • Lie on your back with your knees bent and feet flat on the floor.
  • Sit your baby on your tummy, supporting their back with your thighs.
  • Hold your baby securely around the middle.
  • After the game bring your baby to your chest again, and roll on to your site.
  • Lay your baby down before sitting up.


This exercise requires reasonable abdominal and pelvic floor muscle tone, so stop immediately if it feels too uncomfortable.

Suggested nursery rhyme

Bell horses, bell horses

What time of day?

One o’clock, two o’clock

Three and away!

Benefits for parents and baby

  • Fun time for your baby while you exercise.
  • This is based on a Pilates exercise that is excellent for helping tone the pelvic floor muscles, particularly after birth. It may help to strengthen your tummy muscles and tone your legs.
  1. You need to slowly push your hips to the ceiling.
  2. Then lower them to the floor again.
  3. Repeat throughout the rhyme so that your baby looks like they are horse-riding.

Roly Poly


You need to:

  • Sit on the floor on your sit bones with your legs stretched out in front of you – keep your back straight and your chest lifted
  • Keep your legs together
  • Lay your baby across your thighs


  • It is important that your baby’s back is supported by keeping your legs together.
  • For bigger babies roll a towel up and place it between your thighs.
  • For smaller babies ensure their neck is supported.

Suggested nursery rhyme

My Bonnie lies over the ocean

My Bonnie lies over the sea

My Bonnie lives over the ocean

Oh bring back my Bonnie to me.

Bring back, bring back

Bring back my Bonnie to me

Bring back, bring back

Bring back my Bonnie to me!


  • This may help to strengthen your baby’s back muscles.
  • Gently turning a baby helps develop their vestibular system.
  1. Gently rock your baby to and fro on your thighs.
  2. Continue rocking three times.
  3. Roll them all the way over, down your legs.
  4. Continue rocking three times.
  5. Roll them all the way over, up your legs, back to your thighs.