Yoga at Home: 5 Easy and Quick Yoga Poses for Busy Moms


Motherhood is one of the most esteemed roles bestowed to women. But, it also comes with several challenges, especially for modern-day moms who have to balance work responsibilities with parenting duties. Naturally, motherhood can lead to a lot of physical as well as mental stress. That’s why it is essential for you to take care of your body and mind.

How can you stay fit and healthy? The answer is YOGA! That’s right! Yoga can take care of mental concerns in the long run. Just a few minutes of yoga every day will give you the energy to take care of yourself and your family.

We have selected five quick and easy yoga poses that will take just 15-20 minutes of your time daily. You can try them in the early morning for a fresh start of the day or in the evening to relax your mind and body after a hard day.

  1. Uttanasana or Standing Forward Bend

This simple yoga pose comes with both therapeutic and revitalizing benefits. It will soothe your mind with increased blood flow to your brain while strengthen your hamstrings and release the pressure on your back.

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  • Stand erect with hands on your hips.
  • Keep your knees straight and bend forward to bring your palms or fingertips in front of or beside your feet. Exhale when bending forward.
  • Press the heels firmly on the ground while pushing your tailbone towards the sky. Try to deepen the bend and hold your pose for a few seconds breathing in and out slowly.
  • When coming back to your standing position, bring your hands back to your hips first. Inhaling, press your tailbone down and lift the upper body up slowly.
  1. Adho Mukha Svanasana or Downward Dog Pose

Adho Mukha Svanasana clears the stiffness in your spine, forelimbs, shoulders, and reinforces your ankles. Regular practice can help relieve headache, insomnia and fatigue. It also strengthens the muscles of the chest and improves your lung capacity.

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  • Resting on your hands and knees, come down onto the floor.
  • Keep your hand shoulder-width apart while your knees hip-width apart.
  • Stay in the cat pose for a few seconds. On an exhalation, raise your body upwards to bring your knees in a straight line with your ankles.
  • Try to push your heels towards the floor while keeping your legs straight. Bend the top of your pelvis forward.
  • Stretch your arms and legs to lengthen your torso. Stay in this position for a few seconds at least.
  1. Bhujangasana or Cobra Pose

Bhujangasana reflects the posture of a snake with its hood raised, hence the English name cobra pose. This yoga pose helps relieve stress caused by heavy lifting and tiring physical work. It lengthens muscles in the shoulders, chest, and abdominals and decreases the stiffness in your spine. Bhujangasana can also help regulate menstruation as it improves blood circulation in the pelvic region.

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  • Lie on your belly with your legs stretched outwards.
  • Place your hands on the side.
  • Make sure your toes are touching each other.
  • Keep your palms on the floor while making sure your hands are at the shoulder level.
  • While inhaling, push your shoulders up and raise your head and trunk.
  • Arch your neck backward by pressing your hips, thighs, and feet to the floor. Stay in this pose for a few seconds.
  • While coming back to the resting position, release the pressure on your lower body first and lie flat on the belly.
  • Slowly bring your hands back to the sides and rest your head on the floor.
  1. Vajrasana or Kneeling Pose

If you are looking for a long-term solution to all your tummy problems, Vajrasana is the answer. It improves your digestion. Regular practice can eliminate constipation. This asana is extremely useful for people suffering from lower back pain and sciatica as well. It can also strengthen your pelvic muscles and reduce menstrual cramps.

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  • Kneel on the floor. Keep your knees, heels, and toes together. Your entire body should be in a straight line.
  • Slowly lower your body so that your buttocks will rest on your heels. Your calf muscles should support your thighs.
  • Place your palms on your knees and maintain an erect posture.
  • You can either close your eyes or keep your gaze fixed in the forward direction.
  • Stay in this position for one or two minutes initially. With practice, you will be able to hold this position for more than five minutes.
  • You can meditate in this position if you want.
  1. Balasana or Child’s Pose

Balasana reflects the fetal position. This asana helps release tension in the chest, back, and shoulders. But most importantly, it reinvigorates your body and mind by improving overall blood circulation. It also relieves pain in the lower back and neck and strengthens tendons, muscles, and ligaments in the knee and pelvic areas.

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  • Sit down on your heels. Your buttocks should rest on your heels. Keep your back straight.
  • You can keep your knees together or apart, whichever is comfortable for you.
  • Take a deep breath. On exhaling, bend forward by lowering your forehead. Try to touch your forehead to the floor.
  • You can keep your arms alongside your body with your palms facing towards the sky or reach out your arms towards the front with palms facing the floor.
  • Stay in this position as long as you feel comfortable. Gently press your chest on the thighs. Regulate your breath.
  • While coming back to your resting position, stretch your torso first, inhale, lift from the tailbone to slowly uncurl your posture.

Over to You

Yoga is the best way to restore your mental and physical health. However, before beginning the exercise, make sure to consult your doctor, especially if you are pregnant, postpartum, injured or menstruating. Also, practice mindfulness while doing these Yogasanas. Remember, it requires a synchronized connection between your body and mind. Hopefully, these yoga poses will bring back the energy in your daily life.


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