Taking time to stretch and center yourself as often as you possibly can as a mum is important but hard to always fit into our hectic schedules.
Yoga has been proven to improve physical and mental health, which, as we all know are so important in this stressful time of life!
Do you struggling to try to find time to fit your exercise into your routine?
Here’s a few yoga poses that can be done in hardly any time, anywhere and they offer some amazing benefits:
1. Forward Fold
Inversions, such as forward folds, are thought to provide the following benefits:
Forward folds also strengthen and stretch the muscles in the legs, hips, and spine.
To protect the lower back, keep your knees slightly bent when doing the pose.
It can feel nice to fold halfway over while holding onto a countertop, the back of the couch, or your stroller or grocery cart handles.
Focus on keeping the spine straight, rather than rolling your shoulders forward into a “hunch” while bending.
To do this, think about pushing your chest towards your thighs, if folding fully, or towards the floor, if folding halfway.
Balancing postures, such as tree pose, are great for increasing focus and helping us connect to our breath. If you are feeling off kilter, use tree pose to center yourself and drop back into your body.
How to approach the tree pose position:
“Start with your feet hips-width apart. Take a few deep breaths, and lift your left foot.
Rest the bottom of your left foot along your shin, and if you’re comfortable, bring it up to rest on your thigh.
Breathe with your eyes fixed on a focal point ahead of you.
Switch sides to reap the benefits of this balancing pose.”
3. Cat Cow
Cat Cow can be performed on the floor, on all fours, or seated in a chair or on a stability ball. It is a simple sequence where you round your back and press the space between your shoulder blades up if you’re on all fours, or into the back of the chair if you’re seated. Exhale as you round, like a cat. Then, inhaling through the nose, raise your forehead and arch your back, like a cow. Keep your core engaged by tucking your tailbone forward a tiny bit. Flowing with your breath, repeat the sequence several times.
This is a great pose to relieve feelings of anxiety or fear. It is easily performed in a variety of settings, from your desk chair, to the bathroom stall, on your bed, or the floor of your living room. If you are practicing yoga in the midst of children, this is a really fun way to engage your kids in the practice. Invite them to moo like a cow and meow like a cat as you move through the sequence!
4. Eye of the Needle Pose is a gentle
Eye the needle pose a gentle variation of Pigeon Pose to open up tight hips. In some cases, Pigeon is too intense for the people who need it the most. Eye of the Needle Pose is basically the same stretch as Pigeon, but since it’s done lying on your back it’s much easier to control the intensity.
Lie on your back with your knees bent and the soles of your feet on the floor. Hug your left knee into your chest and cross the left ankle over your body and rest it on the right thigh.
Let the left knee relax away from your torso and lift your right foot off the floor and thread your left hand through your legs (this is the eye of the needle) so your hands meet on the back side of your right thigh. As an alternative, clasp your hands on the front side of your right shin. Using your hands, draw your right thigh toward your chest while exhaling. This will cause your left hip to open. Keep both feet flexed and continue to breathe deeply and relax the left knee to open the hips and repeat on the other side.
5. Toe Squat
This simple pose comes from the Yin Yoga practice and helps to open the body’s lower meridians. The six meridians that begin and end in the lower body are the Liver, Gall Bladder, Kidney, Urinary Bladder, Spleen, and Stomach. By simply kneeling, tucking your toes under, and sitting back towards your heels, you can gently release these lower meridians through a toe squat.
Those new to the toe squat may find that sitting all the way back is too uncomfortable at first. Only go back as far as you can without experiencing discomfort, and lean forward resting your hands on a block if need be. It is handy to have something to distract you while in toe squat, because focusing intently on the sensation can intensify discomfort. It’s a great time to get down to your child’s level and engage with them!
Place a blanket under your feet, or perform this pose on a rug or soft surface to minimize pain. You can hold this pose up to two-three minutes, but feel free to take a break, roll your ankles, and drop back in. Enjoy the release of your feet and toes!
Thank you for reading a morning stretch and centreing yourself is such a great idea to create a routine around its amazing for your health lady’s