There are points outlined in this section which should be considered and always remembered when delivering the classes and the parent/carer stretches. Care should always be given to new mums that have babies under 6 months as when they are pregnant and for around 6 months after they produce oxytocin which is a hormone which makes their ligaments and muscles (especially the pelvis) more flexible, so it is easy to overstretch the muscles. Mums that have had a caesarean section should be very cautious of any exercises involving the strengthening or stretching of the tummy muscles; these exercises should be built up slowly over a period of time.
Always make sure everyone is fit and well and advise anyone that has had health problems to get medical advice before continuing with any of the exercises. Yoga stretches can feel uncomfortable for anyone that has not done regular practise, however it should not be painful. If it is painful then advise them to stop immediately. Always do a warm up for the adult in the class as well as for babies; these warm ups are structured and written into our lesson plans. There may be times when a longer warm up is needed depending on the temperature of the room. This helps to make the muscles more flexible and will help to prevent any overstretching or injuries.
Encourage but never force anyone to join in and remind everyone that adults as well as babies have different levels of flexibility and that yoga is non-competitive. Whenever possible, try to incorporate Early Years Foundation Stages (EYFS) and Every Child Matters into the adult stretches so that the baby can be stimulated. You can do this by simply counting in different languages, reciting the alphabet or using a prop or wiggling your fingers. Your lesson plans give you many ideas and there is space to include your own ideas too.

Shoulder Rolls

Roll the shoulders forwards and backwards, with or without the hands on the top of the shoulders.

Neck Stretch

Relaxing the shoulders, stretch the side of the neck by dropping the ear to the shoulder, then repeat on the other side. If there are no neck problems, look up to the ceiling, then down to the chest.

Alternative Neck Stretch

Drop the head to the chest and roll it to the left then the right. Bringing the head back on top of the shoulders turn the head over one shoulder then look down at the arm pit and repeat on the other side.

Upper Back and Side Stretch
Interlock the fingers and as you inhale raise the arms in front of you, parting the shoulder blades. Then turning out the hands, exhale a you raise your arms above your head pushing your palms towards the ceiling and stretching the arms and sides of the body, gently tilt to one side then other. Alternatively, place one arm above your head and tilt to the side towards your other arm which is placed on the floor. Repeat on the other side.

Hamstring Stretch
Sit either with the legs outstretched either side of the baby or legs together at the side of the baby. Reaching up tall out of the waist inhale and bend forwards from the hips with a flat back towards the feet. Reach until you feel a hamstring stretch and hold for 5 breaths or as long as is comfortable.

Chest Stretch
Interlock the fingers with the arms behind the back as you inhale, then gently lift the arms on an exhale to open the chest. Take care not to overstretch.

Wrist Rotation

Gently turn the wrists in one direction and then the other, bending and flexing the wrists. This can be done one at a time or together over the top of the baby for stimulation.

Ankle Rotation

Bend the knee and hold your leg behind the thigh. Gently rotate the foot in one direction and then the other, then point and flex the foot.

Hip Flexes

Sit with the legs outstretched. Bend one knee and hold the leg by the ankle and place under the knee joint, then gently rock the leg backwards and forwards. Do this 5 or 6 times and swap legs.

Knee Flexes

Bend the knee and hold your leg behind the thigh. Gently bend and stretch the lower leg to work the knee joint.

Bridge Pose

Lie on the floor with baby lying on the pelvis with their feet at your belly and your feet planted on the floor. Draw up the pelvic floor and lift the pelvis up off the floor, hold and release back down.
Caution: Ensure the head, neck and back are aligned before lifting

Locust Lift
Lie on your tummy with your feet closed and your hands under your chin. Then inhale and lift your right leg and your left arm in front of you, arching up the pelvis and chest as you extend and hold for 5 breaths. Repeat with the opposite arm and leg. Try both arms and legs together. Rest and come up into Child’s Pose as a counter stretch.
Warm Up: Lift one leg at a time keeping the hands under the chin. Hold for a few seconds before changing legs.

Benefits: Strengthens and tones the abdominals and back muscles.
Caution: This is a strong pose and medical advice should be given for anyone with back or neck problems. If had C-section in last 6 months only stretch as far as is comfortable.

Diagonals
Kneeling on your hands and knees with your hands directly under your shoulders and knees directly under your hips, inhale with a flat back, exhale and raise the opposite arm and leg in a straight line. If you have problems with balance drop the toe to the floor, making sure you stretch the fingers forwards and the toes backwards so that the stretch is felt along the torso as well as in the arm and leg. Hold for at least 5 breaths then inhale and drop the knee and hand to the floor. Repeat on the other side.

Benefits: Good for core strength, strengthens and stretches the arms and legs, tones the abdomen and stretches the spine. Good for balance.
Caution: Care should be taken if you have knee problems. Do not let the back sag, keep it straight.

Extended Child’s Pose
Kneel and sit back on your heels and then bend forward until your head is on the floor. Reach your hands out in front of you and stretch your arms, then release after 5 breaths.

Benefits: Good arm, shoulder and back stretch. Good to use as a counter pose after doing any posture that flexes the spine backwards such as cow, downward dog and table.
Caution: Some people may like to use a cushion to rest their head on if they are uncomfortable, or alternatively they can rest their head on their hands.
Tip: As you come back into the pose you can tickle baby with your nose.

Alternate Leg Raises
Lie on your back then gently raise one leg to a right angle then lower to the floor and repeat with the other leg. Repeat 6 or 7 times on both legs making sure that the legs are straight. If a further stretch is required, then do the same action but alternate the legs; as one leg starts to lower, the other leg raises. You can stretch further by not letting the feet touch the floor and leaving them about 15cm from the floor before raising the leg.

Benefits: Tones and strengths the abdominal muscles, strengthens the legs, back and spine.
Caution: Bend one knee if lower back problems or C-section in the last 6 months. Avoid if pregnant.
Tip: You can place the baby on your chest and if non head holding turn the head to the side or you can sit baby across the pelvis.

Head of the Cow

In a seated, cross legged or kneeling position bring one arm up behind in between the shoulder blades so that the palm is facing out and the fingers are pointing towards the head. Take the other arm above your head and bend the elbow so that the fingers are pointing down and the palm is facing towards your back. Stretch both arms together until the fingers hook onto each other. A ribbon can be used if you cannot reach or you can walk your hands closer together to feel the stretch. Hold for
around 5 breaths and repeat on other side.
Benefits: Adjusts the vertebrae of the middle and upper spine, opens the chest and shoulders and helps with good posture.
Caution: Don’t overstretch, may need to avoid if you have shoulder problems.

Butterfly
Sit with the soles of the feet together and either hold the feet with the hands or place the hands on the knees. Hold the position for 5 breaths then gently bring your head forward towards your feet and hold for 5 more breaths. On every exhale try to get a little closer to the feet and on an inhale, come up. Repeat twice more.
Alternative butterfly: Sit tall with the soles of the feet together, holding the ankles, push the chest forwards applying a little pressure on the ankles on an inhale.
Benefits: Stretches and strengthens the lower back and hip areas, soothes the ovaries and abdomen and helps to relieve lower back pain during menstruation.

Tip: Place the cushion over the feet, hold the ankles and as you bring your head towards your feet kiss baby or perform
chakra breathing. Alternatively with baby lying on a cushion, bring your head towards your feet, count 123 and bring the head up quickly saying “Peek a boo!”

Seated Side Stretches
Sit with legs outstretched or crossed, shoulders back and down. Place the one hand on the floor by your hip and with the other hand, palm facing up, reach in the air and over your head, being careful not to lean forward. Feel the stretch down the sides of the body and hold for 3 to 4 breaths. Repeat on the other side. This stretch can be practised with the baby in between the legs or when the baby is on their tummy across your ankles during Roly Poly.

Benefits: Improves spinal flexibility, stimulates the lymphatic system, increases muscle tone and aids digestion. Also good for the waistline.

Eye Stretches
Sit comfortably with eyes closed or open (preferably closed) and look up to the ceiling. Imagine a clock face and take the eyes slowly around the clock to the extreme and back around the other way, saying the time out loud. Very slowly open the eyes.
Benefits: Relieves tired eyes, exercises the muscles in the eyes.
Caution: May feel a bit dizzy, if so have a few breaths before continuing.

Side-facing Warrior (Warrior 2)
Stand with the feet together, the shoulders back and down and arms by your sides. Open the legs approximately 3 to 4 feet, raise the arms sideways in a straight line. Turn the right foot out 90 degrees and the left foot in about 10 degrees, look along the right arm to the third finger and gently bend the knee making sure it is directly over the ankle and not beyond it. Breathe deeply in the stretch for approximately one minute. Lower the arms and bring the legs in and repeat on the other side.
Caution: Mothers who have had a C-section may find this too strenuous.

Front-facing Warrior (Warrior 1)
Stand with feet in the same stance as for Warrior 2 but turn the upper body so you are facing the direction of your front bent leg. Lean forward into the stretch with both arms above your head. Can be done whilst holding baby in Tiger and the Tree position. Hold baby across the chest and under the bottom and bring to sit at the top of the front thigh.

Benefits: For focus, mental strength and endurance. Relieves cramps in the calves and thighs, brings elasticity to and strengthens the leg and back muscles. Tones the abdominals.
Caution: Keep the knees directly above the ankle and keep the weight distributed evenly.

Alternative Arm Circles

Stand with your feet more than hip distance apart, straighten the arms and rotate them backwards, bending the torso forwards from the waist and continue to rotate the arms backwards alternately. Come back to the centre and bend backward still rotating the arms backwards. Repeat the process for 1 to 2 minutes. This can be done arms coming forwards and then using one arm forward with the other back and again both arms together forward and backwards. Using a prop such as a ribbon or pom pom is good.

Benefits: Stamina, clear thinking and balance during menopause, strengthens arms, shoulders and back, flexes spine.
Caution: Take care if have shoulder or back problems.

Downward Dog
On hands and knees over the baby, curl the toes to the floor and inhale. Whilst you exhale, raise the hips up and push the head back so that the weight is distributed in between the arms and legs; the head should be between the arms. Then gently lower the heels towards the floor, hold for a few breaths then come up again onto the toes and lower the knees to the floor. Repeat 3 times.

Benefits: Rejuvenates the whole body, increases blood flow to the head and heart. Reduces stiffness in the shoulders, legs and heels, makes legs strong and agile.
Caution: Care should be taken if you have problems with blood pressure, eyes or ears. Avoid if you have a heart condition or suffer from seizures. Not to be practised if pregnant.

Hip Rotations
Stand with legs hip distance apart, place the hands on the hips and rotate the hips one way and then the other without moving the legs or shoulders (keep the hips in isolation).
Benefits: Balances the pelvis and adjusts the navel area which opens up nerve channels and builds life energy. Good for lower back ache.

Forward Fold
Standing with legs together, stretch up tall out of the waist then lean forward from the hips with a flat back and reach for the toes. If flexible, place the hands on the floor and hold for at least 5 breaths. On every exhale try to reach a little closer to the floor. When coming back up, do this slowly leaving the head until last and take a few breaths before repeating. On the second stretch you will normally be a little more flexible.

Benefits: Hamstring stretch. Increases blood flow to the head and heart. Helps strengthen legs, stretches the hamstrings.
Caution: Do not overstretch the hamstrings; it should be uncomfortable but not painful. Care should be taken if you have
problems with blood pressure, eyes or ears. Avoid if you have a heart condition or suffer from seizures. Avoid if pregnant.

Rag Doll
In standing position with legs hip distance apart, stretch tall out of the waist and then flop down and let the arms dangle. Use your body weight to bend a little closer to the floor and stretch out the hamstring, holding the elbows. Come up slowly bone by bone leaving the head until last and take a few breaths before repeating.

Benefits: Rejuvenates the whole body, increases blood flow to the head and heart. Stretches the spine, helps strengthen the legs.
Caution: Care should be taken if you have problems with blood pressure, eyes or ears. Avoid if you have a heart condition or suffer from seizures. Avoid if pregnant.

Tree Pose
Stand tall with your shoulders back and down with your feet together and arms by your sides. Place the sole of the foot either
against the ankle, the calf or the inner thigh. Place the palms together against the chest and focus. Inhale and slowly raise the
palms up above your head and feel the whole body stretch. Hold for at least one minute then lower the arms on an exhale. Repeat on the other side. Make sure you breathe easy in the stretch and do not hold your breath.

Benefits: Adjusts the vertebrae of the spine and promotes good posture, refreshes and
uplifts the mind, excellent for balance.
Caution: If you are not good at balance then it can be practised against a wall or with a partner. Stand slightly away from the baby in case of imbalance.

Tip: Use your hands or ribbons to stimulate baby. Can also be done as a balance with baby. Begin with the sole of the foot against the ankle to establish good balance first, holding baby in Tiger
in the Tree position.

Standing Side Stretches

Stand with the feet hip distance apart, reach the arms above the head stretching out the waist and stretch to the left and hold, then come back to the centre. Repeat on the other side.
Benefits: Improves spinal flexibility, stimulates the lymphatic system, increases muscle tone and aids digestion.

Backward Stretch

Stand with feet hip distance apart and stretch the arms overhead. Look up towards the fingers and gently bend backwards and hold for a count of 4, then come forwards. Repeat one more time. Come into a forward bend as a counter pose and relieve the pressure from the back.
Benefits: Invigorates and flexes the whole spine, stretches the arms and activates the lymphatic system helping to promote good breast health.
Caution: Avoid if you have a back problem, unless you have advice from a medical practitioner.

Wide Leg Stretch

Sit with baby in between the legs. Stretch tall out of the waist and inhale then turn towards one leg and reach forwards to your toes until you feel a hamstring stretch, hold for 5 breaths then inhale as you move your arms above your head and exhale as you lower your arms, then repeat on the other side. You can also stretch out in the middle so that both hands touch both feet. Don’t overstretch or hold your breath. On every exhale sink a little lower to the legs.

Benefits: Increases flexibility, stretches and strengthens the hips, lower spine and lateral muscles from the upper chest to the pelvis. Can aid sciatica as the muscles receive a beneficial stretch.

Cobra
Lie on your tummy with your legs a few inches apart and the tops of your feet on the floor (do not tuck your toes). Place your hands under your shoulders with your fingers pointing forward. Hug your elbows in to the sides of your body. Inhale as you gently lift your head and chest up, keeping your arms extended ad pushing your palms into the floor. Draw your shoulders back and your heart forward. Press the tops of the feet and thighs and the pubis firmly into the floor. Hold for 5 breaths and exhale as you slowly lower your chest and forehead to the mat.

Benefits: Strengthens the spine, stretches chest and lungs, shoulders and abdomen. Stimulates abdominal organs.
Caution: Not recommended if have a back problems, Carpal tunnel syndrome or if pregnant. Take care not to overstretch the back bend.

Tickly Triangle
Stand with the feet 3-4 feet apart. Raise your arms parallel to the floor and reach them out to the sides, palms down. Turn your left foot in slightly to the right and your right foot out to the right at 90 degrees. The heels should be in line with each other. Turn your right thigh outward and stretch down towards the floor, bending from the hip joint and not the waist. Rest your right hand on your shin, ankle, or wherever is comfortable. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Reverse the feet and repeat for the same length of time to the left. To stimulate baby, use the free hand not resting on the leg to circle down to tickle baby. Parents could use a pom pom or ribbons for this.

Benefits: Stretches and strengthens the legs, ankles, shoulders, chest, and spine. Stimulates the abdominal organs and improves digestion.

Plank
Begin on all fours then bring your shoulders over your wrists, fingers spread. Press your hands into the floor and draw the lower belly in and up. Step one leg back with your toes tucked and then the other leg, trying to ensure the body is in a straight line from head to heels. Look at the floor slightly forward, jaw relaxed. Hold for 5 breaths or count to baby then push back out of the pose onto your knees and relax.

Benefits: Strengthens and tones whole body. Develops core strength and stability.
Caution: Not recommended for those with Carpal Tunnel Syndrome or wrist problems. Could balance on forearms instead of putting pressure on the wrists.

Side Plank
Begin in Plank pose, pressing into the floor through the hands with shoulders aligned over the wrists. Engaging the core, roll both your heels to the right and stack your left foot on top of the right. Draw the legs together and push out through the feet. Press down through the right hand and raise your left hand above your head, keeping the tailbone long. Look up to your hand or ahead of you. Hold for 5 breaths then come back to plank to then relax out of the pose. Repeat on the other side. Can use a prop such as ribbons or pom pom in free hand to stimulate baby.
Benefits: Strengthens and tones arms, core and legs, Improves focus and concentration.
Caution: Not recommended for those with Carpal Tunnel Syndrome or wrist problems as could be too strenuous.

Upward Table
Sitting on the floor with your legs out in front of, bend your knees and place your feet flat on the floor. Place your hands several inches behind your hips, shoulder-width apart. Press your hands flat on the floor and turn your fingertips inward so they point towards your toes. Inhaling, press firmly into your hands and feet, straighten your elbows and lift your hips up toward the ceiling. Draw your shoulder blades together and lift your chest, trying to bring your chest, torso, and knees into one straight line parallel to the floor. Press down through the toes. Hold for 5 breaths then slowly lower your hips down to come out of the pose.

Benefits: Strengthens the core muscles and the muscles surrounding the spine. Improves balance and posture.
Caution: Not recommended for those with Carpal Tunnel Syndrome or a shoulder, neck, or wrist injury.

Wake Up Claps

Sitting up with baby lying on a cushion in between legs, bring hands up high above head and count to 5 out loud clapping on each number. After 5, bring the arms down in front, bending forward at the waist and tickling baby with fingers.

Eagle Arms and Legs

Standing tall with feet hip distance apart and baby on a cushion at parent/carers feet, bring the arms up in front and cross the arms with hands at the top. Use a ribbon to keep baby entertained. Then add Eagle Legs, by wrapping one leg around the
other. Hold and then release, shake out the arm and legs and then swap over to the other side.
Benefits: Balance and co-ordination.

Pelvic Toning

Lying on the floor with baby sat on the pelvis facing you, inhale to prepare and draw up the pelvic floor on the outbreath, adding a small tilt at the end of the exhale.
Benefits: Tones the pelvic floor and abdominal muscles.