We know that modern parents lead full and busy lives, and sometimes self-care goes by the wayside. We get it, mamas, but we also want you to know that it doesn’t have to be a choice between an hour at the gym versus completely neglecting your own needs. While it may not seem worth it to do five or 10 minutes of stretching, meditation, or just plain chilling, we’re here to convince you that it’s worth a shot, and the results might be better than you might think. Here are a few super simple yoga poses you can try that can bring you back to calm in 10 minutes or less, no matter what daily challenges you face.
What is yoga?
If you’ve only practiced yoga in the West, you might be surprised to learn that yoga in its original form was intended as more of a spiritual⸺not physical⸺practice, and that the physical practice was intended to help participants sit longer in meditation. Yoga, meaning “yoke,” roughly translates to “union.” It’s all about bringing the breath, body and mind together, and for new mamas, this is a worthy goal. Even if it’s just for a single breath (no, really!), here are a few poses that can bring you back to yourself and the moment.
Sun Salutation (Surya Namaskar)
Even those who have only done a little bit of yoga are probably familiar with the two sun salutations regularly taught in Western “flow” classes, usually Namaskara A and/or B. But really, a sun salutation is just a series of poses linked by the breath, which means you can flow with any sequence that works for you. Whether it’s to start your day or just to get a five-minute break, a quick sun salutation can be wonderful for getting the body and the energy going and for reconnecting with the breath. In general, inhale when you contract your body, exhale when you expand, and just move your body in a way that feels good.
Cat/Cow (Marjaryasana / Bitilasana)
In yoga, it’s best to balance the yin and the yang, and this gentle, luxurious stretch does both. On steady all fours, arch your back like a cat with an in breath, and then contract with an out-breath, then repeat as many times as you want. Simple, but feels sooooo good.
Bridge Pose (Setu Bandha Sarvangasana)
Bridge Pose is an awesomely gentle inversion with a big impact. To try it, lie on your back with your feet flat and steady on the floor, hip-width apart. Raise your hips pushing through the pubic bone (rather than the belly button) and stretching your thighs, heart and stomach towards the sky, with your palms flat on the floor. Keep your heart lifted and don’t push it. Lower and repeat.
Mountain Pose (Tadasana)
Mountain Pose can help you feel more grounded and powerful at the same time. Bring your feet together and find a strong, solid stance. Sweep your arms above your head and keep them next to your ears or down into a prayer position. Breathe deeply, feeling your strong legs root into the ground as your spine stretches upward.
Warrior Poses I & II (Vīrabhadrāsana)
Like Mountain Pose, the Warrior Poses bring strength and groundedness without strain. These are poses you might naturally emulate (at least with your bottom half) when taking a breather while hiking up a mountain. Natural and strong, the warrior poses can connect you with yourself, your breathing, and your power, mama. Warrior I is like a high lunge but with your back foot at a 45-degree angle. After making a strong stance, sweep your hands up high, palms facing, without scrunching your shoulders up to your ears. A small arch in the lower back is acceptable as long as you’re not forcing it. For Warrior II, sweep your arms to a palms down position, and settle into a 90-degree angle with your front knee. Pretend your hands/arms are being pulled in opposite directions, and stretch wide!
Child’s Pose (Balasana)
Yes, we thought it was “valasana,” too! Even though it’s the pose that we all go to when that hot yoga class becomes a little too much, Child’s Pose still offers incredible benefits for your lower back, arms, shoulders, and of course, the breath. Somehow it’s just a little easier to take that true diaphragmatic breath in balasana, are we right? It’s also an easy pose to modify for a little gentler or harder stretch. So use your child’s pose to explore what your body needs, whether it’s a rest or a challenge.
Gentle Seated Twist (Ardha Matsyendrasana)
A seated twist is an easy way to strengthen your spine and increase mobility without forcing it. After a birth or a C-section, this is a wonderful way to start to lean into some real flexibility while still staying safe. To practice, sit cross-legged and then bring one knee towards the ceiling, with the same side foot coming to the floor. Raise the hand on the same side and then bring the elbow down inside the knee. As you settle into the pose, think of your spine extending towards the sky rather than twisting your spine beyond its limit. Breathe, stretch and settle a few times, then switch sides.
Remember, at the core of yoga is the right effort to bring body, mind and spirit together. Practicing yoga isn’t about mastering a headstand, getting a “yoga body,” or doing the poses “right.” If you’re breathing, you’re doing it right!
Interested in learning how Bebe Bru can simplify life with a new baby more than you ever thought possible? Check out our process here.
