Can You Do Yoga While Babywearing? Tips from a Babywearing Yoga Teacher

If you’re a second-time mom (or third… or fourth…), you know how tricky it can be to carve out “me time” with a baby in your arms and a toddler underfoot. You’re craving movement, grounding, and maybe just a little space to breathe—but waiting for the perfect moment (like simultaneous naps or a babysitter) means it might never happen.

That’s where babywearing yoga comes in.

As a babywearing consultant and yoga teacher, I’ve helped countless parents reclaim their bodies and their breath—without having to put their babies down. Not only can you do yoga while babywearing, it can actually enhance your practice in beautiful, surprising ways.

Let’s break it down.

Why Try Babywearing Yoga?

1. Your baby feels calm and connected.
The rhythm of your breath, your movement, and your closeness can be incredibly soothing for babies—especially during fussy times or clingy phases.

2. You get to move without waiting.
No need to squeeze your practice into a short window during nap time. Babywearing yoga makes movement more accessible—even on the most chaotic days.

3. It’s bonding time.
You’re not just “fitting in a workout.” You’re connecting with your baby in a mindful, attuned way. Your breath supports theirs. Your movement cradles them.

4. It gradually builds strength.
Your baby becomes your built-in resistance! As they grow heavier, your strength and stability grow too—naturally and progressively.

The Best Baby Carriers for Yoga

For yoga, the right carrier makes all the difference. You want something:

• Soft and flexible so you can move freely without restriction

• Supportive enough to keep baby snug, high, and secure

• Structured but not rigid, allowing natural alignment for you both

Stretchy wraps, meh dais and woven wraps are ideal. Lightweight, apron-style carriers can also work well. Avoid bulky buckles that limit your range of motion. Bonus points if it’s easy to adjust—because comfort matters when you’re flowing through poses and wearing a baby, and you might have to make tweaks to your fit as you move to keep yourself and your baby safe and content.

How to Practice Safely (for Both of You)

Yoga while babywearing is possible, but it’s not just your regular practice with a baby slapped on.

Here are a few smart modifications to keep things safe and enjoyable:

✔️ Skip inversions and deep forward bends.
We’re not flipping upside down or folding baby in half here. Stick to gentle forward folds and upright positions.

✔️ Mind baby’s leg positioning.
When squatting, lunging, or transitioning, check that baby’s legs and hips stay in a safe, supported position. Take your time adjusting as needed.

✔️ Modify with one arm at a time.
If baby fusses when you reach both arms overhead or twist deeply, try moving one side at a time. This keeps baby feeling secure and keeps your flow gentle.

✔️ Center yourself first.
Before you move, breathe. Feel your connection to the ground. Feel baby’s weight. Move from that center, slowly and intentionally. Call on support from your deep core and pelvic floor when needed.

A Babywearing Sun Salutation

Here’s a simplified and grounding flow I love to teach in my Babywearing Yoga classes. It’s safe, effective, and feels so good in the body—especially postpartum.

Babywearing Sun Salutation A (Modified)

Mountain Pose – Stand tall, feet hip-width apart, one hand on baby, one hand on heart.

Inhale, reach one arm overhead – Gentle side stretch. Repeat other side.

Exhale, half forward fold – Hinge at the hips, spine long, baby supported.

Inhale, come back to stand – Ground through the feet.

Step one foot back into a lunge – Keep it shallow and steady. Feet should be hips distance apart.

Inhale, one arm overhead – Keep the other hand on baby.

Exhale, step forward to stand

Inhale, lift arms - Exhale, sink hips back into chair pose (can have one or both hands on baby if needed)

Inhale, return to standing - ground through the feet, open the shoulders

Repeat lunge on the other side

Inhale, life opposite arm overhead

End in Mountain Pose - sway with your breath & connect with your baby

This flow helps stretch tight postpartum muscles, gently re-engage your core and pelvic floor, and reconnect with your body—all without setting your baby down.

Ready to Move With Us?

If this sounds like exactly what your body and baby need, you’re not alone.

I created the 5-Day Babywearing Movement Reset to help parents like you ease back into movement with practical, doable routines that fit your real life. It’s free, it’s gentle, and it’s a perfect way to experience the power of babywearing yoga—where you are, as you are.