Whether it’s work deadlines, household chores, or chasing after energetic little ones, being a mother is a full-time job. While taking care of your family becomes a first priority, self-care comes in second. But is it possible to take a few minutes out of your day to reset your mind and body? It definitely is with yoga! Itt makes your busy day balanced, flexible, and quiet. And the best part? You don’t even have to leave home! Online yoga classes in Thane and free yoga sessions online can make incorporating yoga into your daily lives easier than ever. So with that said, let us look at a simple yoga routine for busy moms.
Simple Yoga Routine for Busy Moms
Moms don’t often get any time to themselves, but that doesn’t mean that self-care has to stop. Rather than waiting until the “perfect” time, try sandwiching small yoga breaks into your daily routine, like between chores, before bed, or even at the time of day when the kids are napping. Even small moments of exercise can bring a big shift in your energy, mood, and well-being. So without further ado, here’s a short yoga routine that will only take 15 minutes:
1. Tadasana (Mountain Pose) – 1 Minute
How to do it:
1. Stand with feet together, arms at your sides.
2. Focus on your posture and take deep breaths.
Why it works:
This simple, effective pose helps improve posture, which is great for moms who spend hours holding kids or doing chores. It also provides moments of calm to reset a chaotic day.
2. Seated Spinal Twist- 2 Minutes
How to do it:
1. Your right hand goes on your left knee or thigh, and your left hand goes on the chair’s armrest or its back.
2. Take a deep breath in.
3. Breathe out and twist your upper body to the left; look over your left shoulder.
4. Stay like that for 1 minute, then do it the other way around for another minute.
Why it works:
Carrying babies around, bending, lifting, or standing for long periods of time can cause moms to have stiff backs. This twist releases some tension, promotes flexibility in the spine, and helps digestion which is great after a rushed meal.
3. Downward Dog -2 Minutes (1 minute per side)
How to do it:
1. Begin by resting on your hands and knees.
2. Push your hips up to the ceiling, extending your arms and legs.
3. Stand firm on the mat with your hands and feet.
4. Hold for a few breaths and feel the stretch.
Why it works:
This pose refreshes tired legs and arms, which comes in handy for moms on their feet all day long. It also improves circulation, helping to decrease swelling from prolonged standing.
4. Warrior II – 2 Minutes (1 Minute Per Side)
How to do it:
1. Step one foot back.
2. Bend the front knee.
3. Stretch your arms parallel to the ground.
Why it works:
Motherhood demands strength and stamina, physically and mentally. Warrior II strengthens the legs and arms while giving moms more focus, making them feel grounded and in control.
5. Butterfly Pose – 2 Minutes
How to do it:
1. Sit on the floor with your feet together.
2. Spread your knees apart.
3. Slowly try to touch your knees to the floor.
Why it works:
A great hip-opener, this pose releases tension from hours spent sitting/ standing or from carrying kids on one hip. It also alleviates the lower back pain that so many moms have.
6. Legs-Up-The-Wall Pose – 2 Minutes
How to do it:
1. Lie on your back.
2. Lift your legs up against the wall.
3. Hold for 2 minutes.
Why it works:
This pose is ideal for moms who hardly see a spare moment to put their feet up. It helps reduce swelling in tired legs from standing and doing chores all day, eases stress and provides deep relaxation.
7. Shavasana (Corpse Pose) – 4 Minutes
How to do it:
1. Lie flat on your back.
2. Shut your eyes.
3. Pay attention to your breath.
Why it works:
Mothers always multitask leaving little time for stillness. This pose resets the nervous system, lowers mental overload, and improves sleep so you can conquer your day feeling rejuvenated.
How to Make Yoga a Daily Habit
Practicing yoga is simple but maintaining the same practice is difficult. Here are some tricks to be consistent with your practice:
1. Begin Small: Even as little as 5-10 minutes each day will help.
2. Join online yoga classes: Look for online yoga classes in Thane if you live in Thane and require guidance when practicing yoga.
3. Make It a family affair: Get your kids involved! Yoga can be a really enjoyable bonding activity.
4. Utilize the Free Resources: With so many free yoga sessions online on the internet, there’s no need to spend money to keep fit.