6 easy mommy + me yoga poses to try at home, mama

Stretch it out together.

mommy and me yoga poses

Any mama who has struggled to find time to exercise, especially while caring for a small child, knows how much more difficult it is to actually work out. You probably have a few go-to exercises, but when your toddler comes home from day care or your baby is crying for more milk, it doesn't last.

That's why we asked Laura Kasperzak, an acroyoga expert and ToeSox and Tavi Noir grip socks ambassador, and her 10-year-old daughter Jayden to teach us a few poses we can create at home with our littles. The mom and daughter duo is not only super cute on Instagram, but they're very knowledgeable about what yoga poses actually work.

As someone who loves yoga but hasn't tried it with my kid yet, I was intrigued. Last week, I convinced my 3-year-old to do a few poses with me—to note, double down dog and partner plank poses are our favorites. I'm not going to lie, initially I thought getting into poses with him would be a complete disaster. But, I'm happy to report that we had fun together and practicing yoga together is something I'd like to do with him regularly.

Pro tip: Make sure to layer the yoga mats if you're new to yoga or if your kid is likely to move around a lot so you don't slip.

Ready to begin? Here are six easy mama + daughter yoga poses to try at home:

1. Double down dog

Double down dog

"Downward-facing dog was the first pose I ever taught my kids and they are natural at it," says Kasperzak. Place your hands shoulder width apart on the floor, allowing your feet to be hips distance apart. "You can make it challenging by seeing how long you can hold it while your child passes under you, or experiment with your child under your downward facing dog," Kasperzak instructs. For safety reasons, be sure that you've mastered the pose before your little one poses under you.

2. Partner plank

Partner plank

Studies show that planks are one of the most effective ways to carve and strengthen abs. "This pose is definitely for mamas looking to rebuild their core and build strength in their upper body," Kasperzak says. Start with plank pose and have your child sit on you. See how long you can hold it! This is also a great way of getting in an extra snuggle, mama.

3. Double cobra

Double cobra

The partner version of the double cobra is a great way to stretch the front body, says Kasperzak. Lay on your belly, place your hands alongside your rib cage and have your child lay on your back with their hands on your shoulders, Kasperzak continues. Press into your hands, lift your chest up and bend your knees. Have your child do the same, make sure to keep your shoulders down and your gaze focused up.

4. Front bird

Front bird

Okay, we know what you're thinking: How in the world can I do this pose? The front bird looks challenging, but it's not as hard as you think. First, Kasperzak suggests laying on the ground, placing your feet on the front of your child's hips. Then take their hands and lift them up on your feet. Stay at this pose if you have younger children.

For older kids, have them start to engage their body and see if they can let go of your hands and fly. "This is a wonderful way of unlocking imagination through movement," notes Kasperzak. "It also helps your child develop body awareness and build trust."

5. Partner bridge

Partner bridge

Start on your back and have your child face away from you just like the front bird pose. "Grab their hands and lift them up," says Kasperzak. This is such a great way to stretch out your kid's back, especially if they've been carrying a heavy backpack or have been seated in classroom desks all day.

6. Seated forward fold

Seated forward fold

"This is a simple way to stretch out the backs of your legs," says Kasperzak. Sit on the ground with your legs extended out in front of you. Flex your feet and keep your spine lengthened as you fold forward together. There's nothing better than a great stretch.

Rarely is a woman more concerned with what her body needs than when she's pregnant. We start to question and research everything, right? From swearing off turkey sandwiches to diving down the rabbit hole of prenatal supplements that make up what we lack, the stress of overthinking is real, mama.

One of the main reasons we launched the Motherly Shop is to help take some of that stress away. We've tracked down the best brands and products developed by people (and in many cases, women!) that truly work to serve the needs of real mamas, especially throughout the overwhelming transition into motherhood.

That's why we knew we had to introduce mamas-to-be to the science-backed and expertly-formulated protein collagen for pregnancy from Needed. And as one of our bestsellers, it's clear you've been looking for it, too.

Keep reading Show less

9 products that will help baby sleep better (and longer!)

For many parents, attempting naps and bedtime can seem like a never-ending cycle of rocking, shushing and hoping for some kind of magic sleep solution.

How do I get my baby to sleep? This is one of the most commonly asked questions among new parents, and it makes sense, given that babies are born with their days and nights mixed up. For many parents, attempting naps and bedtime can seem like a never-ending cycle of rocking, shushing and hoping for some kind of magic sleep solution.

And while that might not exist (yet), we have found some of the best products out there that can help baby fall asleep faster and for longer durations. Because when baby is sleeping, so are you!

Dreamland Baby weighted sleep sack and swaddle

Designed by a mama, parents swear by this weighted sleep sack. It mimics your hug to give your baby security and comfort that helps them get to sleep faster and stay asleep longer. The detachable swaddle wing makes it easy to transition as they grow.

It's also super easy to get on and off, and includes a bottom-up zipper for late night changes, so you don't have to wake your baby in the process.


Yogasleep Hushh portable sound machine

Yogasleep hushh sound machine

With three soothing options, this is a perfect solution to help your baby settle when naps are on the go and during travel! I love how compact this noise machine is and that it can run all night with one charge.


Bebe au Lait muslin crib sheets

Burt's Bees Organic Crib Sheets

With a variety of print options to choose from, these breathable sheets are *so* soft and smooth, even through multiple washes. The luxury fabric keeps little ones warm without overheating—a formula that helps ensure more sleep for everyone.


The Simple Folk perfect pajamas

The Simple Folk perfect pajamas

You know what's going to help baby have their best sleep ever? Some quality, super soft pajamas. The timeless (and aptly named!) Perfect Pajama from The Simple Folk are some of our favorites. They last forever and they're made from organic pima cotton that is safe on baby's precious skin. They come in a wide range of sizes so siblings can match and feature fold-over hand covers on sizes up to 12 months.


The Snoo bassinet


Designed by expert pediatrician and sleep guru Dr. Harvey Karp, the Snoo bassinet gently rocks your baby to sleep while snuggled up in the built-in swaddle. Not only does it come with sensors that adjust the white noise and movement based on your baby's needs, there is also an app that allows you to adjust the settings directly from your phone.

While this item is a bit on the expensive side, there is now an option to rent for $3.50 a day, which is a total game changer!


Hatch Baby Rest sound machine + nightlight

best baby sound machine

The Hatch Baby Rest is a dual sound machine and nightlight that will grow with your family. Many parents use this product with their infants as a white-noise machine and then as a "time to rise" solution for toddlers.

The thing I love most about this product is that the light it gives off isn't too bright, and you can even select different color preferences; giving your toddler choices at bedtime.


Crane humidifier

Crane Humidifier

The only thing worse than a sick baby is a baby who is sick and not sleeping well. The Crane humidifier helps take care of this by relieving congestion and helping your baby breathe better while sleeping.

Personally, I think the adorable design options alone are enough of a reason to purchase this product, and your child will love watching steam come out of the elephant's trunk!


Naturepedic organic crib mattress

Naturpedic Lightweight Organic Mattress

In the first few months of life, babies can spend up to 17 hours a day sleeping, so choosing a mattress that is safe (read: no chemicals!) and comfortable is incredibly important.

Naturepedic uses allergen-friendly and waterproof materials with babies and children in mind, making them easy to clean and giving you peace of mind.


Happiest Baby sleepea 5-second swaddle

best baby swaddle

There are baby swaddles and then there is Sleepea. Similar to the brand's swaddle that is built into the Snoo, the Sleepea is magic for multiple reasons. First, it's got mesh panels ensuring baby never overheats. Second, the zipper zips from the top or the bottom, so you can change the baby's diaper in the middle of the night without ever waking them. Third, it's hip safe. Fourth, the patterns are SO cute. And fifth, the interior swaddle wrap that keeps baby's ams down has a "quiet" velcro that won't wake baby if you need to readjust while they're asleep.


We independently select and share the products we love—and may receive a commission if you choose to buy. You've got this.


Talking to kids can come so easily. They have thoughts about everything and stories for miles. They see the world in a completely different light, and could ask enough questions to fill an afternoon.

But sometimes finding the right words for talking to kids can be really, really challenging. When choosing how to respond to the marker on the wall, or the seemingly unending why-can't-I battle, or in simply keeping healthy communication open with kids who don't want to talk, the words don't seem to come so easily.

Keep reading Show less
Learn + Play