What are the yoga poses for busy moms to do at home?

Super Yoga Poses for Busy Moms to do at Home 1. Balasana (child's pose). 2. Uttanasana (standing forward bend). 3. Viprita karni (legs-up-the-wall pose). 4. Marjariasana (cat pose). 5. Adho mukha svanasana (downward-facing dog pose). 6. Trikonasana (extended triangle pose). 7. Shavasana (corpse pose).

What are the benefits of Balasana for kids?

Balasana or child's 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.

What are the benefits of Sethu Bandha Sarvangasana for kids?

Sethu bandha sarvangasana or bridge pose stretches the legs and back, and thus reduces fatigue and anxiety. It helps cure insomnia, headache and backache.

What are the benefits of Uttanasana for kids?

Uttanasana or standing forward bend pose stretches the hips, thighs and hamstrings. It relaxes the body, relieves fatigue and stress.

What are the benefits of Viprita karni for kids?

Viprita karni or legs-up-the-wall pose relieves stress and encourages the flow of blood back to the heart. It relieves migraine, lower backache and leg pain.

What are the benefits of Marjariasana for kids?

Marjariasana or cat pose effectively soothes the body as it relieves stress, massages the spine and stretches the lower back.

What are the benefits of Trikonasana for kids?

Trikonasana or extended triangle pose stretches the entire body. It improves digestion, alleviates symptoms of anxiety and reduces stress.

What are the benefits of Shavasana for kids?

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

What are the benefits of yoga for busy moms?

Practice Simple Yoga Poses Daily for Busy Moms 1. Increase muscle strength. 2. Improve self-awareness. 3. Decrease stress. 4. Prevent weight gain. 5. Slow down aging. 6. Promote positive thinking and relax the mind. 7. Foster peace in yourself and the world.

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Easy Yoga Poses For Busy Moms To Practice At Home And Stay Energized Daily

Mamta Nichani 5 Mins Read

Mamta Nichani

Balancing motherhood and daily responsibilities can be exhausting. These simple yoga poses for motherhood are easy to practice at home and can help boost energy levels. Discover how stress relief yoga for moms and yoga for mental and physical health for women can support overall well-being and relaxation every day

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Easy Yoga Poses For Busy Moms To Practice At Home And Stay Energized Daily

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 most mothers forget to take care of their physical and mental health. Are you also one of them?

Then you must find a few minutes of me-time every day, to work out, read, or listen to music. Take up yoga, a self-help tool that will keep you healthy and give you the energy to care for your family.

Have you noticed that when you are happy, your body is relaxed, and when you are stressed out, your body is tense and stiff? This imbalance affects your behavior, attitude, and energy levels.

Yoga is one of the most effective ways to feel balanced, agile, and positive throughout the day. Here are 8 yoga poses that can be practiced anywhere—at work, home, or even 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 mimics the fetal position, calms the body, and eases back pain. It also reduces stress, improves nervous system functioning, and helps rid 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 close to the body, palms facing the ceiling.
Hold for 30 to 60 seconds.

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

Watch the video:

2. Sethu bandha sarvangasana (bridge pose)

Benefits: This pose stretches the legs and back, reducing fatigue and anxiety. It also helps relieve insomnia, headaches, 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 your sides, 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 and repeat twice.

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

Watch the video:

3. Uttanasana (standing forward bend)

Benefits: This pose stretches the hips, thighs, and hamstrings, relieving fatigue and stress.

Getting into the pose:

Stand tall and inhale.
Bend forward and try to touch the floor, pressing your head against your legs.
Keep your spine stretched and straighten your legs to lift your hips.
Hold for 30 to 60 seconds.
Breathe in, stretch your arms, and return to the standing position.

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

Watch the video:

4. Viprita karni (legs-up-the-wall pose)

Benefits: This pose relieves stress and encourages blood flow back to the heart. It also helps with migraines, lower back pain, and leg pain.

Getting into the pose:

Lie down close to the wall with your legs stretched out in front of you.
Roll your upper body away from the wall, lifting your legs so they rest on the wall, soles facing upward.
Press your buttocks to the wall so your body forms a 90-degree angle.
Hold for 3 to 5 minutes.
To release, inhale, and roll to one side before sitting up.

Tip: Use your hands to rotate your body while lifting your legs against the wall.

Watch the video:

5. Marjariasana (cat pose)

Benefits: The cat pose soothes the body by relieving stress, massaging the spine, and stretching the lower back.

Getting into the pose:

Get down on your hands and knees.
Exhale and slowly lower your belly toward the mat.
Lift your chin, arch the spine, and roll the hips upward.
Hold for 30 seconds and repeat 3 to 4 times.

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

Watch the video:

6. Adho mukha svanasana (downward-facing dog pose)

Benefits: This is a great pose for relieving migraines and lower backache.

Getting into the pose:

Go down on all fours, palms shoulder-width apart and legs hip-width apart.
Walk your palms forward, keeping your spine parallel to the floor.
Roll your toes in, then inhale and raise your knees and hips off the floor, arching your back.
Keep your head between your arms and straighten your knees.
Hold for 30 seconds, breathing steadily. Repeat three times.

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

Watch the video:

7. Trikonasana (extended triangle pose)

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

Getting into the pose:

Stand with legs spread 4 feet apart, body aligned with your legs.
Raise your arms sideways until they are in line with your shoulders, palms facing down.
Inhale and bend laterally to the right, placing your right hand on your ankle or the floor.
Extend your left arm toward the ceiling and hold for 30 seconds.
Come back up, bring your feet together, shoulders rolled out, and relax.

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

Watch the video:

8. Shavasana (corpse pose)

Benefits: Resting in a corpse pose for a few minutes helps your body get the most out of your session. With every inhalation, you energize, and with every exhalation, you relax.

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.

Watch the video:

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

Looking for natural ways to manage menstrual discomfort? Discover effective yoga asanas for irregular periods that can help regulate your cycle, reduce cramps, ease stress, and improve overall well-being.

Last updated on: June 05, 2026

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Comments

Anonymous

Simi Ramesh Jun 21, 2019

Yoga is a must these days for the ultimate health of body and soul.This article shows how simple few asanas can help us achieve the required daily yoga time and thus improve our health .Thanks team

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