8 Super Yoga Poses for Busy Moms To Do At Home

Yoga helps women become stronger physically and emotionally. Try these energising and restorative yoga poses to become more capable of handling the demands of motherhood.

By Mamta Nichani  • 9 min read

8 Super Yoga Poses for Busy Moms To Do At Home
Yoga is a light, which once lit, will never dim. The better your practice, the brighter the flame.

                                                                                                      – B.K.S. Iyengar

One of the most beautiful roles created by nature is that of a mother – the all-in-one nurturer who cares for the family with love and selflessness. But, while doing this, most women forget to take care of their physical and mental health. Are you also one of them? If so, how should you take care of yourself to stay fit and healthy?

For starters, it is essential that you find a few minutes of me-time every day when you can work out, read or listen to music. This will give you the energy to provide for yourself and your family in a better way. Take to yoga – a self-help tool that will keep you healthy.

Have you noticed that when you are happy, your body is relaxed and, when you are stressed out, your body is tense and stiff? Well, imbalance in these two feelings affects your behaviour, attitude and energy levels. One of the most effective mantras to feel balanced, agile and positive throughout the day, is yoga. Here are 8 yoga poses that can be practised anywhere – at work, home or even, while you are on holiday. Do the postures for 10 to 15 minutes every day and you’ll soon be a happier and fitter caregiver.

1) Balasana (Child’s pose)

Benefits: This pose is similar to the foetal position and hence calms the body. It eases back pain and reduces stress. It improves the functioning of the nervous system and rids the body of toxins.

Getting into the pose:

  • Get down on your hands and knees.
  • Sit back on your heels.
  • Crawl forward until your forehead touches the ground, and your chest rests on your thighs.
  • Slide your hands back and place them close to the body, palms facing the ceiling.
  • Remain in this position for 30 to 60 seconds.

Tip: Fold the mat and place your knees on it if your knees hurt.

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2) Sethu bandha sarvangasana (Bridge pose)

Benefits: This pose stretches the legs and back, and thus reduces fatigue and anxiety. It helps cure insomnia, headache and backache.

Getting into the pose:

  • In the prone position, bend the knees.
  • Your feet should be placed flat on the ground, hip-width apart.
  • Place your arms by the side of your body, palms facing downwards.
  • Breathe in and raise your hips while rolling the spine off the ground.
  • Press your shoulders and arms down and, raise your chest.
  • Hold this position for 30 seconds.
  • Repeat twice.

Tip: Press your legs down firmly to lift the hips even higher.

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3) Uttanasana (Standing forward bend)

Benefits: This pose stretches the hips, thighs and hamstrings. It relaxes the body, relieves fatigue and stress.

Getting into the pose:

  • Stand tall.
  • Breathe in. Bend forward and try to touch the floor.
  • Press your head against your legs.
  • Keep your head down and your spine stretched.
  • Straighten your legs to stretch them and lift your hips up.
  • Hold the pose for 30 to 60 seconds.
  • To relax, bend the knees.
  • Breathe in, stretch your arms and return to standing position.

Tip: Keep your feet hip-width apart if you have difficulty bending. Keep your thigh muscles taut when you go down.

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4) Viprita karni (Legs-up-the-wall pose)

Benefits: This pose relieves stress and encourages the flow of blood back to the heart. It relieves migraine, lower back ache and leg pain.

Getting into the pose:

  • Lie down alongside the wall with your legs stretched out in front of you.
  • Roll your upper body away from the wall, lifting your legs off the floor such that they rest on the wall, soles facing upwards.
  • Press your buttocks to the wall.
  • Your body should form a 90-degree angle against the wall.
  • Remain in this position for 3 to 5 minutes.
  • To release, breathe in and roll to one side before you sit up.

Tip: Use your hands to rotate your body while getting your legs up the wall.

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5) Marjariasana (Cat pose)

Benefits: The cat pose effectively soothes the body as it relieves stress, massages the spine and stretches the lower back.

Getting into the pose:

  • Get down on your hands and knees.
  • Breathe out, slowly lower your belly towards the mat.
  • With your chin lifted up, arch the spine and roll the hips upwards.
  • Remain in this position for 30 seconds.
  • Repeat 3 to 4 times.

Tip: Ensure your hips are in line with your knees.

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6) Adho mukha svanasana (Downward facing dog pose)

Benefits: This is a great pose for migraine and lower back ache.

Getting into the pose:

  • Go down on all fours.
  • Walk your palms forward, keeping your spine parallel to the floor.
  • Roll your toes in.
  • Inhale, raise your knees and hips off the floor and arch your back.
  • While doing the above, keep your head in between your arms.
  • Now, straighten out your knees.
  • Stay in this posture for 30 seconds, breathing steadily.
  • Repeat thrice.

Tip: Place your arms shoulder-width apart and legs hip-width apart.

7) Trikonasana (Extended triangle pose)

Benefits: This pose stretches the entire body. It improves digestion, alleviates symptoms of anxiety and reduces stress.

Getting into the pose:

  • In the standing position, breathe in and spread your legs 4 feet apart.
  • Keep your body aligned with the legs.
  • Raise your hands sideways until they are in line with the shoulders, with palms facing downwards.
  • Inhale and bend laterally to the right. Place your right hand on your ankle or the floor.
  • Extend the left arm towards the ceiling.
  • Hold for 30 seconds before you come back up.
  • Now, bring your feet together, shoulders rolled out.
  • Relax.

Repeat on the left side.

Tip: As you go down on one side, extend your hand to feel your spine stretching.

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8) Shavasana (Corpse pose)

Benefits: Resting in corpse pose for a few minutes helps your body get the maximum benefit from your session. With every inhalation, you energise your body and with every exhalation, you relax your body.

Getting into the pose:

  • Lie on your back, palms facing the ceiling.
  • Place your head in line with the spine.
  • Place your heels together.
  • Breathe deeply and relax.

Tip: Relax and focus only on your breath.

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Practise these simple poses daily to:

  • Increase muscle strength
  • Improve self-awareness
  • Decrease stress
  • Prevent weight gain
  • Slow down ageing
  • Promote positive thinking and relax the mind
  • Foster peace in yourself and the world

About the expert:

Written by Mamta Nichani on 20 June 2017, updated on 19 March 2020.

The author is a trained yoga instructor.

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