2 Minute Mama Yoga

Got two minutes?

Good! Do some yoga!

Full hour yoga classes are very few and far between these days. In truth, I have been to one, count em, one yoga class since I was pregnant. BUT I try and do yoga in small snippets whenever I can.

I like this little routine because its super fast and effective in relieving any tight back muscles.  It’s basically a standing variation of down dog, cat/cow and cobra, which makes it a great routine if you are pregnant too!

First, start by holding on to the back of your couch, or table, or counter, or whatever the hell you want-as long as it can really hold your weight. Then bend your knees and put your weight into your heels, and move your bottom away from the couch, giving your shoulders a nice stretch, and warming up your back and legs.  Sky, the healthy doggie, likes to participate in yoga time too.

Then straighten your legs and press your chest towards the floor and your shoulder blades together. 

This is a modified Down Dog. Your feet should be hip distance apart. The more you drop your chest down, the deeper the stretch will be.  Make sure your back is flat.  You can experiment with the intensity of the stretch based on how far away your feet are from the couch.  The more you move them away, the deeper the stretch will be in your calves. 

And make sure you are breathing!  As long as you are breathing you are doing yoga, no matter what your body looks like in the pose.

The next pose is a nice side stretch and stretch for your spine, such a great stretch if you have a tendency to carry your baby on your hip. You are making a C shape, or a crescent shape, with your upper body. Stretch on one side and then the other. Use the the couch and the floor for resistance to get a deeper stretch.

Next is cat/cow. The picture above is of cat pose, its called that, because you arch your back up like a scared cat. Tuck your pelvis under and move your chin to your chest. Again, use the couch and the floor as resistance. You should feel a stretch all down your spine and in between your shoulder blades.

For cow you keep your hands on the couch (or you can put them on your knees) like you have been and bring your pelvis to the couch, so your hip bones are touching the couch. Your legs are pretty straight, but can have a bend in them if that is more comfortable for you. Your elbows are bent and your shoulders are down, rolled away from your ears. You are looking up at the ceiling. This is a great stretch to open up your chest and shoulders.

Now go do some yoga!

About the Author

Hiya! I'm Stephanie. Mama and Baby Love is all about helping mothers on their own personal health and healing journey and enjoying life along the way. You can learn more about me and what I'm all about. Sign up for my newsletter for more tips, info and inspiration!


  1. Now I had to overload my Sunday Surf ;) Thanks great post!

  2. Krysta N. says:

    Yay! I am glad I found this! I love doing yoga, but am so frustrated with myself at how often I put it off lately – even the 20 minute routines. I’m 30 weeks pregnant right now and definitely need to be doing it for my back. Now I have no excuses – 2 minutes and I don’t even have to get down on the floor with my mat. Thanks! :D

    • Exactly! You don’t even have to get on the floor! Just these two minutes will make such a big difference in your body! Congrats on your pregnancy.

  3. I am really glad I found this website. I have an 8 month old and have been out of an exercise routine since I was about 7 months pregnant :( I haven’t done yoga in closer to a year. I had an entire first trimester of severe nausea and bending over of any kind was just not fun. Then I just did a basic treadmill/elliptical routine for a couple more months and then, c-section, recovery, back to work and since NOTHING! UGH

    My back is killing me all the time, I need to get back into some gentle stretching and work back up to yoga full time. My post partum body is a source of negative emotions for me as well. Thanks to breastfeeding I am pretty close to pre-pg weight, but it’s all soft and in different places lol.

    Every afternoon when I get off work, I lay in the floor of my baby’s room and stretch, let him crawl on me, play, etc. Now that I have this site pinned, I am totally incorporating this into my daily afternoon mama and baby reconnect time. Thanks so much!!


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