Stroga: The Perfect Summer Yoga Practice for New Moms

You’ve seen prenatal, postnatal, and mommy-and-me yoga, but Stroga? New moms may never look at a stroller the same way again.
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postnatal yoga, stroga

New moms, you can squeeze your yoga into a walk this summer. Ashley Goldberg, owner of Michigan-based Born Yoga says Stroga (Stroller Yoga) has been trending. “I created my own concept of Stroga by borrowing from my personal practice and often using the wall to assist me in combination of my experience working with new moms in the yoga studio,” she explains. We talked to her about everything Stroga and got a few of her favorite poses for you to try on your next walk. So tell us, what is Stroga?
Ashley Goldberg: There are different definitions of Stroga, depending on who you ask and who is teaching. For example, some people would describe a stroga class as a combination of stroller walking (outside), followed by a 20–30 minute gentle yoga class (inside or outside). At Born Yoga, the stroller becomes a tool to assist in various standing asanas and balancing postures. Rather than using the wall, we place the stroller in the lock position and it becomes much like a wall for balancing, allowing moms to get deeper into more challenging poses or the ability to hold balancing poses longer while still maintaining a close connection to baby. If baby is comfy and content in their stroller, we always recommend leaving them in while mom practices (and taking them out when needed). Moms also have the option of wearing baby while doing standing and balancing poses.

YJ: Who typically comes to a Stroga class?
AG: Typically, it’s targeted towards new moms with babies 9 months and under, however, it’s a practice that can benefit all. Moms with older babies and kids will of course benefit from the physical practice involved. It’s important to consider the child’s developmental stage, active babies and children participate in our play-based yoga classes where they have more freedom to move around, explore, and experience yoga through songs and games.

YJ: What kind of training do teachers who are interested in offering it need?
AG: There isn’t a Stroga certification, but I’d recommend that anyone who teaches it to be a 200-hour RYT with additional certification in pre/postnatal yoga in order to have an understanding of the practice and as it relates to the new mom’s body.

See also Postnatal Yoga: Cures for Both Mama and Babe

YJ: Where do Stroga classes take place?
AG: It can take place anywhere. Outside is certainly nice, since it’s always wonderful to connect with our kids outside in a natural environment. Again, you want to be careful if you have active movers as to the safety of the setting. Come prepared with a blanket and age-appropriate toys to keep them happy and engaged.

YJ: What’s unique about Stroga?
AG: Similar to any mom and baby yoga class, Stroga isn’t exactly what I’d call a peaceful/zen experience. Although, there is much beauty and calm to be gained in the shared experience between mom and baby as they move together, babies are unpredictable and need to be cared for. Therefore, don’t expect to have an hour-long quiet practice without disturbances. These classes often involve feeding or changing baby in the middle of a flow. But isn’t that what yoga is all about? It teaches us how to be present and mindful amongst all of the challenges and stressors we face on a daily basis. We can find a space of love, peace and calm while practicing with our babies.

YJ: What do you see as the biggest benefits of Stroga?
AG: I believe the most important benefit of Stroga is the opportunity to practice yoga while bonding with your baby. For a lot of new mothers, it’s hard to get back into an exercise routine and the thought of leaving baby for an hour or two can be difficult for many moms. With Stroga, you can stretch, strengthen and bond with your baby at the same time.

YJ: How long do sessions typically last?
AG: 45–60 minutes.

YJ: Do the moms need to have prior yoga experience?
AG: No, newbies are always welcome.

See also True Confessions of a New Yogi

YJ: How do babies benefit from Stroga?
AG: Babies benefit from the bonding experience that Stroga provides. Babies love to be touched and need constant engagement to aid in their rapidly growing physical and mental development. This is achieved through Stroga, as moms continuously interact, hold, or make a connection with their babies throughout the class.

7 Stroga Poses to Try on Your Next Walk

Start by warming up the body with a walk. Then find a nice place to stop for your practice. Make sure the brakes are locked!

See also Prenatal Yoga: The Secret to Preventing Postnatal Saggy Butt