With International Yoga Day today, it's the perfect time to celebrate the zen moments amidst the chaos of motherhood. Whether you're juggling work, family, or a mountain of laundry, yoga can be your secret weapon for maintaining sanity and serenity. Let’s look into five easy yoga practices that fit seamlessly into your busy schedule, giving you that much-needed energy boost and mental clarity.
1. Morning Sun Salutations (Surya Namaskar)
2. Nap-Time Nidra (Yogic Sleep)
3. Desk Chair Twist
4. Bedtime Legs Up The Wall (Viparita Karani)
5. Mommy And Me Yoga
Quick Tips For Busy Mom Yogis
Why It Works- It’s a full-body stretch that also improves circulation and digestion.
How To Do It- Start in mountain pose (Tadasana), reach up to the sky, dive forward to touch your toes, step back into a plank, lower into a gentle push-up (Chaturanga), then lift your heart in upward dog (Urdhva Mukha Svanasana), and end in downward dog (Adho Mukha Svanasana). Repeat a few rounds and feel the difference!
Why It Works- Just 20 minutes can feel as refreshing as a couple of hours of sleep.
How To Do It- Lie down comfortably, close your eyes, and follow a guided yoga nidra meditation (you can find plenty on YouTube or meditation apps). Focus on each body part, relax, and let go.
Why It Works- It helps alleviate back pain and stiffness while boosting your spinal flexibility.
How To Do It- Sit up straight in your chair, place your right hand on the back of the chair, and twist to the right. After a few breaths of holding, switch sides. Easy-peasy and so refreshing!
Why It Works- It reduces swelling in the legs and feet, calms the nervous system, and helps you sleep better.
How To Do It- Lie down on your back with your legs extended up the wall. Get as near to the wall as you can with your hips. Close your eyes, breathe deeply, and stay here for 5-10 minutes. Ah, bliss!
Why It Works- It promotes family bonding, improves flexibility, and teaches kids about mindfulness.
How To Do It- Try simple poses like tree pose (Vrksasana) where you balance on one leg, or downward dog together. Make it playful – let them crawl under you or copy your poses. Laughter is encouraged!
So there you have it, amazing moms! These five yoga practices are designed to fit into your hectic lives, offering moments of peace, strength, and rejuvenation. This International Yoga Day, take a breath, strike a pose, and celebrate the incredible balance you bring to your family and yourself. Namaste!
Also Read- 10 Best Yoga Poses and Stretches For Sciatica Pain Relief
1. Morning Sun Salutations (Surya Namaskar)
2. Nap-Time Nidra (Yogic Sleep)
3. Desk Chair Twist
4. Bedtime Legs Up The Wall (Viparita Karani)
5. Mommy And Me Yoga
Quick Tips For Busy Mom Yogis
1. Morning Sun Salutations (Surya Namaskar)
Kick-start your day with some Sun Salutations. This series of flowing postures is like a mini workout that wakes up every muscle. Plus, it’s a great way to greet the day with a big, yogic smile.Why It Works- It’s a full-body stretch that also improves circulation and digestion.
How To Do It- Start in mountain pose (Tadasana), reach up to the sky, dive forward to touch your toes, step back into a plank, lower into a gentle push-up (Chaturanga), then lift your heart in upward dog (Urdhva Mukha Svanasana), and end in downward dog (Adho Mukha Svanasana). Repeat a few rounds and feel the difference!
2. Nap-Time Nidra (Yogic Sleep)
When your little one is napping, steal some time for yourself with yoga nidra. This guided relaxation practice is the ultimate power nap for your mind and body.Why It Works- Just 20 minutes can feel as refreshing as a couple of hours of sleep.
How To Do It- Lie down comfortably, close your eyes, and follow a guided yoga nidra meditation (you can find plenty on YouTube or meditation apps). Focus on each body part, relax, and let go.
3. Desk Chair Twist
If you’re working from home, this one’s a lifesaver. The desk chair twist is perfect for releasing tension from long hours of sitting.Why It Works- It helps alleviate back pain and stiffness while boosting your spinal flexibility.
How To Do It- Sit up straight in your chair, place your right hand on the back of the chair, and twist to the right. After a few breaths of holding, switch sides. Easy-peasy and so refreshing!
4. Bedtime Legs Up The Wall (Viparita Karani)
This restorative pose is fantastic for unwinding at the end of the day. It's like pressing the reset button for your body and mind.Why It Works- It reduces swelling in the legs and feet, calms the nervous system, and helps you sleep better.
How To Do It- Lie down on your back with your legs extended up the wall. Get as near to the wall as you can with your hips. Close your eyes, breathe deeply, and stay here for 5-10 minutes. Ah, bliss!
5. Mommy And Me Yoga
Why not turn yoga into a fun bonding activity with your kids? It’s a win-win: you get your yoga fix, and they get to burn off some energy.Why It Works- It promotes family bonding, improves flexibility, and teaches kids about mindfulness.
How To Do It- Try simple poses like tree pose (Vrksasana) where you balance on one leg, or downward dog together. Make it playful – let them crawl under you or copy your poses. Laughter is encouraged!
Quick Tips For Busy Mom Yogis
1. Set A Schedule
Five to ten minutes a day can have a significant impact. Choose a time that is convenient for you, then keep to it.2. Be Flexible
Not just in your body, but in your approach. If your planned yoga session gets interrupted, it’s okay. Adapt and try again later.3. Create A Space
Dedicate a small corner of your home to your practice. Having a go-to spot can make starting easier.4. Involve the Family
Don’t be shy about doing yoga in the living room while the kids play. You’re setting a great example!5. Use Technology
There are plenty of great yoga apps and YouTube channels that offer short and sweet yoga sessions perfect for busy moms.So there you have it, amazing moms! These five yoga practices are designed to fit into your hectic lives, offering moments of peace, strength, and rejuvenation. This International Yoga Day, take a breath, strike a pose, and celebrate the incredible balance you bring to your family and yourself. Namaste!
Also Read- 10 Best Yoga Poses and Stretches For Sciatica Pain Relief
Next Story