Motherhood is an incredibly fulfilling and rewarding experience, but sometimes it can also be stressful. Between juggling the demands of raising children, managing a household, and perhaps working outside the home, it’s no wonder that many moms feel overwhelmed. While there are many different strategies that could help moms manage stress, one that is particularly effective is practising yoga. Yoga is a gentle, low-impact form of exercise that reduces anxiety, improves mood, and promotes relaxation. In this blog, we’ll explore five relaxing yoga poses that are specifically designed to help stressed-out moms find peace and tranquillity amidst the hustle and bustle of daily life.
1. Child’s Pose (Balasana)
Child’s Pose is a restorative yoga pose that is highly beneficial to reduce stress. It promotes relaxation and calmness by reducing tension in the body and calming the mind. This pose stretches the hips, thighs, and ankles, while also gently lengthening the spine. Here is a step-by-step guide on how to do a Child’s Pose:
- Start by kneeling on the floor with your knees hip-width apart and your toes touching behind you.
- Take a deep inhale, and as you exhale, lower your hips back towards your heels, stretching your arms out in front of you.
- Rest your forehead on the mat and relax your neck and shoulders.
- Keep your arms extended, or bring them back by your sides with your palms facing up.
- Take slow, deep breaths, feeling your spine lengthen and your body relax with each exhale.
- Stay in this pose for several breaths or as long as feels comfortable for you.
- To come out of the pose, inhale and slowly lift your torso back up.
To fully experience the benefits of the pose, it is recommended to stay in the Child’s Pose for 3-5 minutes and focus on your breath. Take this time to relax both your body and mind, sinking deeper into the pose with each exhale.
2. Cat-Cow Stretch (Bitilasana)
Cat Cow, also known as ‘Bitilasana,’ is derived from the words ‘bitil’ (cow) and ‘asana’ (posture). Both the cat and cow stretch open the chest and lungs while stretching the lower spine, hips, and core muscles. This makes breathing easier. Follow these steps to nail a cat-cow stretch:
- Begin on your hands and knees with your wrists directly under your shoulders and your knees under your hips.
- As you inhale, arch your spine and lift your head and tailbone towards the ceiling, letting your belly drop towards the floor. This is the Cow pose.
- As you exhale, round your spine, tucking your chin to your chest and drawing your navel in towards your spine. This is the Cat pose.
- Move through these two poses in a slow and fluid motion, inhaling as you arch your spine and exhaling as you round it.
- Continue for several breaths or as long as feels comfortable for you.
It is recommended for moms to do the Cat-Cow Stretch for at least 5-10 breaths or as long as it feels comfortable. They can also incorporate this pose into their daily routine, doing it multiple times throughout the day to help release stress and tension in the body. This can be particularly helpful for moms who spend a lot of time sitting or standing, as it can help to alleviate tightness and discomfort in the back and neck.
3. Standing Forward Fold (Uttanasana)
Uttanasana is derived from the Sanskrit words uttana( intense stretch) and asana(posture).
Incorporating Uttanasana into your yoga routine can be beneficial as it is an easy pose to master. This pose relieves tension in the neck, shoulders, and back, while stretching the hamstrings and calves. By focusing on the breath and allowing the body to release into the pose, the mind can become calm and centered. Here is a step-by-step guide on how to do Uttanasana:
- Stand with your feet hip-width apart and your hands on your hips.
- Take a deep inhale, and as you exhale, fold forward from your hips, keeping your back straight and your legs active.
- Let your arms hang down towards the floor or hold onto your elbows with opposite hands.
- Allow your head and neck to relax, and let the weight of your upper body release towards the ground.
- Take several deep breaths, feeling the stretch in the back of your legs and your spine lengthening.
- To come out of the pose, inhale and slowly lift your torso back up to a standing position.
The duration of time for holding Uttanasana can vary depending on your comfort level and experience with the pose. As a general guideline, you can hold the pose for about 30 seconds to 1 minute or longer if it feels comfortable for you.
4. Legs Up the Wall (Viparita Karani)
In Sanskrit, viparita means inverted and karani means doing. Legs Up the Wall is a restorative yoga pose that has a number of health advantages and is a favourite among those looking to unwind. This pose is known for its ability to alleviate tension in the lower back, hips, and legs, while calming the mind and inducing a sense of peace. Follow the steps mentioned below to perform Viparita Karani correctly:
- Find a clear wall space and sit sideways next to it with your knees bent and your hip against the wall.
- Slowly lie down on your back and bring your legs up against the wall, with your feet facing the ceiling.
- Scoot your hips as close to the wall as feels comfortable, and let your arms rest by your sides.
- Close your eyes, and take slow, deep breaths, feeling your belly rise and fall with each inhale and exhale.
- Allow your body to completely relax, and hold the pose for 5-15 minutes or as long as feels comfortable.
- To come out of the pose, slowly slide your legs down the wall and roll onto one side, using your arms to help you sit up.
For optimal results, it is recommended to hold this pose for at least 5-15 minutes daily or as long as feels comfortable. The longer you hold it, the more relaxed and rejuvenated you will feel. However, even just a few minutes of this pose can provide some much-needed rest and relaxation for busy moms.
5. Corpse Pose (Savasana)
Corpse Pose, also known as Savasana, is a restorative yoga pose that is highly beneficial for moms. This type of yoga lowers blood pressure and promotes relaxation and sleep. It is also believed to help with anxiety and depression. Here’s a step-by-step guide on how to do a Savasana:
- Lie flat on your back on a yoga mat or comfortable surface.
- Make sure your legs are comfortably apart and your arms are by your sides, with your palms facing up.
- Close your eyes and take a deep breath in, feeling your belly expand. Exhale slowly and feel your body sink deeper into the mat.
- Relax every muscle in your body, starting from the toes and moving up towards the head.
- Focus on your breath and allow yourself to completely let go of any tension or stress.
- Stay in this pose for 5-10 minutes, or longer if it feels comfortable.
- To come out of the pose, gently wiggle your fingers and toes and take a few deep breaths. Slowly roll onto one side and use your arm to push yourself up to a seated position.
To experience the full benefits of Savasana, it is recommended to do it daily for at least 5-10 minutes or longer if it feels comfortable. It can be done at any time of day, but many find it most beneficial to do it before bedtime to promote better sleep.
Restore Your Mind and Body with Vision Sports Club!
Motherhood can be an exhausting and challenging journey. As a mom, it is crucial to take care of yourself both physically and mentally. Practising Yoga is an excellent way to take care of yourself and boost your energy.
At Vision Sports Club, we believe that yoga is for everyone, and we strive to provide a wide range of classes to accommodate the needs of our members. Whether you are a beginner or an advanced practitioner, we have a class that is perfect for you. Our instructors are highly trained and dedicated and provide personalized guidance to help you master yoga poses. They will also offer modifications and hands-on adjustments to accommodate all levels, ages, and body types, creating a safe and supportive environment for everyone. So come and join us for a yoga session today and experience the many benefits of this ancient practice!