A 5-pose yoga routine for busy Moms

 A perfect sequence of 5 yoga poses you can do even if you're a super busy Mom.
Guest Post by Nicola Smith

When you're a busy Mom, fitting in a workout every day can feel like an ambitious goal. And while you may hear that you, 'need to fill up your own cup first,' when life gets busy, looking after your own health can quickly be forgotten. Enter, yoga — a workout for your mind, body and soul. Yoga is perfect for calming the nervous system and strengthening and stretching all the muscles in your body.


With all the health and fitness resources available today, you don't even need to leave your home to squeeze in a quick yoga practice. In this article, we've got an effective 5-pose yoga routine that can help you de-stress and tone the body. Before you get started, find a quiet space in your home where you can zone out for 15 to 20 minutes for your yoga practice. You may also want to keep a yoga block or cushion close by if you're prone to a sore back and tight muscles.

Sukhasana (simple cross-legged position or comfortable pose)


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Sukhasana (simple cross-legged position or comfortable pose) is a beautiful, calming pose perfect for beginning your yoga practice. Start sitting cross-legged on your mat. If you have hip mobility issues or lower back pain, sit on a cushion or folded towel. In this pose, your knees should be stacked directly above your ankles. Next, place your hands on your upper thighs with your palms facing down. Focus on allowing the muscles in your neck to relax. Close your eyes and remain in this position for 10 breaths.

To switch sides, change the leg crossed in front. Next, place one hand on your lower belly and the other on your heart. Stay in this position for 10 full breaths and focus on allowing the breath to fill your chest and abdomen.

Half Surya Namaskara A (half sun salutation)


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Move to a standing position for Half Surya Namaskara (half sun salutation). This pose helps increase blood circulation while calming the nervous system. Stand at the top of your mat with your feet hip-width apart or together. Relax your arms by your sides. As you inhale, raise your arms to the ceiling. On an exhale, fold your body over your legs and place your hands on either side of your legs. If you need, slightly bend your knees to lengthen your back. On an inhale, put your hands on the outside of your shin bones while lifting your torso halfway to extend your chest forward. On an exhale, fold back over your legs and bend your knees slightly. Inhale and rise again to a standing position as you raise your arms above your head. Exhale and lower your arms back to your sides resuming your starting position. Repeat this sequence 3 times.

Virabhadrasana II (Warrior 2)


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To strengthen the legs, move into Virabhadrasana II (Warrior 2). Start standing with your feet together at the top of your mat. Rest your arms by your sides. As you inhale, stretch your arms into a T-shape and step your feet out wide. Your ankles should be in line with your wrists. Next, turn your front leg outward from your hip socket. Slightly turn your back hip and foot inward. On an exhale, bend your front knee and move your weight forward until your knee is in line with your ankle. Make sure to keep your back leg straight and activated. Continue reaching your arms away from your body while focusing on keeping your legs activated for 10 breaths. To change sides, straighten your front leg and move your feet to a parallel position in line with your wrists. Repeat on the other side for 10 breaths.

Supine Cat-Cow (Spinal Flexion/Extension on back)


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Supine Cat-Cow (Spinal Flexion/Extension on back) is excellent if you experience lower back pain and tension. Start by lying on your back with your feet resting on the floor and knees bent. Keep your feet hip-width apart. As you inhale, direct your tailbone into the floor as you extend your spine (the cow pose). You should feel a gentle stretch along the front of your body. On an exhale, draw your tailbone back towards your knees and flatten your back into the floor (the cat pose). Repeat this sequence 5 to 10 times.

Prone Savasana (corpse)



Finish your yoga practice with Prone Savasana (corpse). Start by lying on your stomach with your arms by your side. To relax your neck, rest your head on one side of your face and change sides halfway. Allow your body to melt into your mat as you relax for 5 minutes. When you've finished this pose, slowly move to a tabletop position and back into Child's pose for 5 breaths.

Taking some time each day to restore and re-energize with this 5-pose yoga routine can help you feel the all the benefits of yoga without having to drive to a class. Some of the most significant benefits of regular yoga practice include lowered stress levels, improved mood and increased flexibility. Remember to listen to your body as you practice and make any adjustments you need so you can carry the peace and calm of yoga throughout your day.

We give a special Thanks to our Guest Poster: Nicola Smith for our awesome poses!  Thank you for helping bring us a moment of calm to our daily chaos!

Helpful resources:

Cuddy AJC, et al. (2012). The benefit of power posing before a high-stakes social evaluation. Gard T, et al. (2014). Potential self-regulatory mechanisms of yoga for psychological health.
dash.harvard.edu/bitstream/handle/1/9547823/13-027.pdf?sequence=1https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4179745/

Streeter CC, et al. (2010). Effects of yoga versus walking on mood, anxiety, and brain GABA levels: A randomized controlled MRS study.
ncbi.nlm.nih.gov/pmc/articles/PMC3111147/

Stults-Kolehmainen MA, et al. (2014). Lower cumulative stress is associated with better health for physically active adults in the community.
ncbi.nlm.nih.gov/pmc/articles/PMC4548889/