Is motherhood tiring you out? Here are 8 super yoga poses to help you cope

One of the most beautiful roles created by nature is that of a mother. She is 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 behavior, 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 practiced 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 fetal 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.

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.

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.

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 backache and leg pain.

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.

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 migraines and lower backache.

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

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7. Trikonasana (extended triangle pose)

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

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

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Practice these simple poses daily to:

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