Baby & Me Yoga in London, Ontario: What to Expect

Parents and babies in a Baby and Me yoga class at Dolphin Dive in London, Ontario

In the first months with a baby, it can feel as if your body belongs to everyone but you. Baby & Me yoga is one of the few ways to move again without finding a sitter or waiting for the perfect nap. Your baby comes with you, and the class bends around them.

What is Baby & Me yoga?

It is a gentle yoga class for a parent, with their baby on a blanket on the mat beside them. The focus is on you: steady breathing, gentle strengthening, and stretches for the shoulders, neck and back that take the strain of feeding and carrying all day. Some movements include your baby, and your baby sets the pace. If they need feeding, changing or a cuddle, you simply stop and look after them, then join back in when you are ready.

It is not a fitness class and nobody is checking how deep your stretch goes. Most parents come for the hour that is partly theirs, and for the chance to be in a room with other people at the same stage.

When can I start after giving birth?

Most parents are advised to wait until their six week postpartum check, and longer after a caesarean or a more complicated birth. The right time is different for everyone, so please ask your doctor or midwife whether you are cleared for exercise before you book.

If you have any pelvic floor symptoms, such as leaking or heaviness, or a gap in your tummy muscles after pregnancy, tell your instructor before class so she can adjust poses for you. A pelvic floor physiotherapist can also check you properly, and you can read more in our guide to pelvic floor physiotherapy in London, Ontario.

On the baby side, our class is for babies from about six weeks old up to crawling. Once a baby is on the move, they usually want to explore everyone else's mat, which is lovely but hard to relax around.

What a class looks like

45 minutes, at your baby's pace Every class is a little different, but most follow the same gentle shape.

1. Arrive and settle Come about ten minutes early to lay out baby's blanket, feed if you need to, and get comfortable.

2. Breathe and warm up Slow breathing and easy movements to loosen the neck, shoulders and hips.

3. Strengthen and stretch Gentle work for the back, legs and core, with easier and stronger options so you can go at your own pace.

4. Move with your baby A few simple movements that include your little one, always kept gentle.

5. Rest A short guided relaxation at the end, with baby beside you or in your arms.

What if my baby cries the whole time?

Then you will be in good company. Crying, feeding, diaper changes and naps are all a normal part of this class, and every parent in the room has been there. Nobody minds if you spend most of a class rocking a baby by the window. You still showed up, you still got out of the house, and next week may look completely different.

What to bring

A blanket or play mat for baby Diapers and wipes A change of clothes for baby Whatever you use to feed or settle them A water bottle for you Clothes you can stretch in

We provide the mats. Wear something you can stretch in, and bring baby in whatever is easiest for you, whether that is a car seat, stroller or carrier.

How can it help?

Gentle, gradual exercise after birth is widely encouraged once you have been cleared, and many parents tell us a class like this eases the stiffness that comes from feeding and carrying. Just as often, the bigger difference is having somewhere to go each week, a regular hour that is partly for you, and other parents to talk to who understand exactly what this stage is like.

Baby & Me yoga at Dolphin Dive

Tuesday mornings in South London Taught by Arpita Vyas, a yoga teacher who specializes in gentle Hatha and parent and baby yoga. Small groups of up to ten parents, at ActivityPlex with free parking on site.

Try It Tuesday Tue 3 Nov, 10:00 AM $10 plus HST, one class

Intro Session Tuesdays from 10 Nov, 10:00 to 10:45 AM 6 weeks, $120 plus HST

See dates and register

Evening Flow, for when you get a moment to yourself

Arpita also teaches Evening Flow Yoga on Monday evenings from 6:00 to 7:00 PM. It is a gentle, all levels class for adults, a good fit for partners or for parents who are ready for an hour on their own. You can try it for $10 on Monday 2 November, then join six Mondays from 9 November. Evening Flow is not a prenatal class, so if you are pregnant, please email us before booking.

See both classes and book online

Common questions

Do I need any yoga experience?

No. The class is designed for complete beginners, and every pose has an easier option.

What if I miss a week?

Babies are unpredictable and we understand. Missed classes in a term are not refunded or credited, so let us know if you cannot make it and we will see you the next week.