5 Yoga Poses for Busy Moms

Being a mom a blessing. We create little humans, love them, support them, and prepare them for adulthood. It’s an honor. AND it’s a big job. We are there for our kiddos through ups and downs, we teach values and lessons, we set and hold boundaries, we hold space for our children’s feelings and help them learn to regulate their emotions. We plan meals, schedules, activities, appointments, and everything in between. We make sure our kids have a safe home, clean clothes, and healthy snacks (so many snacks….) Being a mom often includes being the glue that holds the family together. We are always on call. It’s wonderful and it’s hard. It’s no wonder that moms get exhausted.

Holding space for all these responsibilities can be stressful and can send our nervous system into fight or flight mode. Constant stress leads to exhaustion. Try this 5-minute yoga sequence to calm your nervous system, take some time just for you and gain some of your energy back.

5 Minute Yoga Flow for Busy Moms:

Minute 1: Ground Yourself

Childs Pose

Start on hands and knees. Lower your hips back over your heels, bring your forehead and chest down towards the floor, and reach arms long in front of you.

Take deep breaths and listen to your breath. Notice all of the places where your body is connecting you to the floor and let yourself sink into that, grounding yourself.

Minute 2: Move Your Energy

Cat / Cow Pose

Come back to hands and knees. As you exhale, round your back and tuck your chin down toward your chest (Cat Pose). On your next inhale, drop your belly down toward the floor and gaze up (Cow Pose). Move back and forth between these two poses moving with your breath to loosen your spine and move energy.

Minute 3: Open Your Heart

Sphinx Pose

From hands and knees, lower down onto your belly. Lift your chest up and slide your forearms forward so you come to rest on your elbows to open up your heart space. Press your hips down into floor as you lift your heart and head up to create length. Breathe deeply while noticing the sensations in your body.

Minute 4: Release Your Hips

Hip Circles

Come up to hands and knees. Shift your hips out to the right side, then start to round your back as you move hips back and across the ankles, shift hips out the left side and come back to center to create a circular motion. Circle hips nice and slow to release tension, tightness, and stress from your hips. After several circles in one direction, switch your direction and send hips the other way.

Minute 5: Relax

Rock Pose

From hands and knees, send your hips back over your heals and bring your forehead and chest down toward the floor. Rest your arms down by your sides with your hands back toward your heels. Close your eyes, let yourself get heavy on the floor, and relax. If your mind wanders, bring your attention back to the feeling of your breath.

Enjoy this 5-Minute practice as often as you can fit it into your schedule.

To learn more about private and group yoga classes in the Minneapolis area, check out www.truenorthyogamn.com or contact Nikki at hello@truenorthyogamn.com.