Motherhood is full of joy, but let's be honest—it’s also full of sleepless nights, endless to-do lists, and moments when you forget the last time you truly exhaled. For new moms especially, finding time for yourself can feel like a far-off dream. That’s why yoga can be an amazing tool for new moms. It’s a gentle, accessible way to carve out a few moments of peace while also moving your body in a restorative way.

Yoga isn’t just about exercise; it’s about reconnecting with your breath, letting go of mental clutter, and permitting yourself to relax. Whether you're easing back into activity after giving birth or looking for a way to calm your mind after a long day, yoga offers the perfect mix of stretching, strength, and serenity.

If you’re a new mom needing a little “me time,” here are some simple and beginner-friendly yoga moves that can relax your body and mind, along with tips on fitting yoga into your busy schedule.

Why Yoga Is Perfect for New Moms

Adjusting to life with a newborn is no small feat. Your body might still be recovering, and your schedule probably looks nothing like it used to. Yoga works because it meets you exactly where you are. Whether you have 10 minutes or an hour, you can always find a way to squeeze it in.

Some benefits of yoga for new moms include:

  • Relieving tension: Whether it’s from carrying your baby, hunching over during feedings, or simply handling the physical demands of motherhood, yoga can stretch and release those tight spots.
  • Rebuilding strength: Pregnancy and childbirth take a toll on your core and pelvic floor. Yoga helps you gently strengthen these areas while being kind to your body.
  • Easing stress: Focused breathing and mindful movement calm your nervous system, which can help counter the chaos of new parenting.
  • Creating a moment of self-care: Even 10 minutes of yoga can feel like a reset, giving you a much-needed pause in your day.

Now that you know the benefits, you’re probably thinking, “Sounds great—but how do I start?” Here are a few straightforward poses to try.

Beginner Yoga Poses for Relaxation and Strength

The following yoga moves are perfect for new moms—they’re beginner-friendly, gentle on the body, and don’t require fancy equipment. All you need is a comfortable surface (a yoga mat works great) and a little space to move.

1. Child’s Pose (Balasana)

Think of this as your go-to pose whenever you need a breather. Child’s Pose gently stretches the lower back, hips, and shoulders while calming your mind.

How to do it:

  • Start on your hands and knees.
  • Bring your big toes to touch and sit back on your heels.
  • Stretch your arms out in front of you and lower your forehead to the mat.
  • Breathe deeply, letting your belly expand with each inhale. Hold for 5–10 deep breaths.

Why it’s great: The gentle stretch soothes back and hip tension from holding or rocking your baby and gives you a moment to rest.

2. Cat-Cow Stretch

This is a fantastic pose to massage your spine and improve posture, especially if you’ve been hunching over during feedings or carrying your little one.

How to do it:

  • Start on your hands and knees in a tabletop position, with wrists under shoulders and knees under hips.
  • On an inhale, drop your belly, lift your tailbone, and look up (Cow Pose).
  • On an exhale, round your back, tuck your chin to your chest, and pull your belly button toward your spine (Cat Pose).
  • Move slowly between these two poses for 8–10 breaths.

Why it’s great: This simple sequence releases tension in the back and shoulders, improves spinal flexibility, and creates a soothing rhythm with your breath.

3. Downward-Facing Dog (Adho Mukha Svanasana)

A classic yoga pose, Downward Dog stretches almost every part of your body and helps you feel energized.

How to do it:

  • Start on your hands and knees.
  • Tuck your toes under and lift your hips toward the ceiling, creating an inverted V shape.
  • Keep your hands shoulder-width apart and your feet hip-width apart.
  • Focus on lengthening your spine and engaging your core. It’s okay if your heels don’t touch the ground.
  • Hold for 5–7 breaths.

Why it’s great: It stretches tired hamstrings, shoulders, and calves while building upper-body strength—a win if you’ve been chasing after kids or holding a baby for hours.

4. Reclined Butterfly Pose (Supta Baddha Konasana)

This is the ultimate relaxation pose. Think of it as your chance to melt into the floor and release all the tension in your hips and lower back.

How to do it:

  • Lie on your back with the soles of your feet touching and your knees falling open, creating a diamond shape with your legs.
  • Place a pillow under your knees for support if needed.
  • Rest your arms by your sides with palms facing up.
  • Close your eyes and focus on deep, slow breathing for 3–5 minutes.

Why it’s great: This pose gently opens the hips, relaxes the lower back, and creates space for mindfulness.

5. Bridge Pose (Setu Bandhasana)

Bridge Pose strengthens your core, glutes, and lower back while giving you a gentle stretch in the chest.

How to do it:

  • Lie on your back with your knees bent and feet flat on the ground, hip-width apart.
  • Place your arms by your sides, palms down.
  • Press into your feet and lift your hips toward the ceiling.
  • Hold for a few breaths, then slowly lower back down. Repeat 5–8 times.

Why it’s great: Bridge Pose rebuilds lower body strength, supports postpartum core recovery, and combats the slouching posture many new moms develop.

6. Savasana (Corpse Pose)

Don’t skip this one. While it might look like you’re “just lying there,” Savasana is all about total relaxation and grounding yourself in the present moment.

How to do it:

  • Lie on your back with your legs extended and arms relaxed at your sides.
  • Close your eyes and focus on slow, steady breaths.
  • If it feels more comfortable, place a pillow under your knees or head.
  • Stay here for 5–10 minutes.

Why it’s great: This pose calms your nervous system, encourages deep relaxation, and leaves you feeling rejuvenated.

Tips for Fitting Yoga Into Your Day

We know life with a baby is busy and unpredictable. The beauty of yoga is that it doesn’t require a big time commitment. Here are a few tips to help you fit yoga into your new routine:

  • Start small: You don’t need an hour-long class to feel the benefits. Even 5–10 minutes is enough to reset your mind and body.
  • Schedule it after baby’s feeding: Your baby will likely be calm after eating, giving you a window of opportunity for a quick yoga session.
  • Include your baby: Lay your little one on a blanket nearby or involve them in poses like Cat-Cow or gentle seated stretches.
  • Create a peaceful space: Set up a small spot at home where you can roll out your mat and take a few breaths whenever you get a chance.

Motherhood can be an exhausting adventure, which makes carving out time for yourself so important. Yoga offers a gentle yet powerful way to reconnect with your body, calm your mind, and create a little slice of peace amidst the chaos.