9 quick yoga moves for busy stay-at-home moms with no time to exercise

Staying active is tough, especially for busy stay-at-home moms.

It’s a real balancing act trying to keep fit while juggling kids and house chores.

That’s where yoga comes in. It’s a quick and efficient way to keep your body strong and flexible.

Plus, it doesn’t require fancy equipment or hours of your time.

In this article, I’ll share 9 quick yoga moves perfect for the busy mom schedule.

These are moves you can do while the kids are napping, during a quick break, or even with your little ones!

1) Child’s Pose

Yoga isn’t just about striking complex poses.

It’s also about finding balance and tranquility in the midst of chaos.

Let’s start with the Child’s Pose, a simple but incredibly calming yoga move.

The Child’s Pose is perfect for moms who need a quick breather.

This pose can help alleviate back pain, which is especially common for moms who are constantly bending over to pick up toys or carry their little ones.

Not only does this pose relax the muscles, but it also calms the mind.

It can be a mini-escape, a moment to tune out the noise and focus on your breathing.

So when things get overwhelming, take a minute to fold into Child’s Pose.

2) Downward-facing Dog

Next up is Downward-facing Dog, a classic yoga pose that I personally swear by.

I remember this one morning when the kids were unusually cranky and I had a million things to do.

I was feeling stressed and my energy levels were hitting rock bottom.

I took a quick 5-minute break, got into Downward-facing Dog, and focused on my breath.

This pose stretches the entire body and helps release tension, especially in the back and shoulders.

After those few minutes, I felt rejuvenated.

It was like hitting a reset button. I was ready to tackle my day with renewed energy.

So, whether you’re in between chores or just need a quick pick-me-up, try Downward-facing Dog.

It might just become your go-to stress buster, like it has for me.

3) Tree Pose

Balancing poses like the Tree Pose do more than just test your physical equilibrium.

They actually help improve mental focus and concentration too.

The Tree Pose is great for those moments when you’re feeling a little frazzled.

It requires you to focus on your breathing and maintain balance, pulling your attention away from external distractions.

And here’s something you might not have known – balancing poses like these stimulate the area of the brain that governs spatial awareness and coordination.

4) Warrior II

Warrior II is a powerful pose that can instill a sense of strength and determination.

It’s perfect for those moments when you need a quick confidence boost.

This pose engages the legs, core, and arms, making it a great full-body exercise.

Even better, it promotes stability and concentration, as you balance your body and gaze forward.

When life gets hectic and you start to feel overwhelmed, step into Warrior II.

Feel the power in your stance, breathe deeply, and remind yourself that you’re a warrior.

5) Seated Forward Bend

The Seated Forward Bend is all about letting go and surrendering to the moment.

It’s a great pose for releasing tension and promoting relaxation.

This pose allows you to stretch out your back and hamstring muscles, which can often become tight from long periods of sitting or standing.

So, after a long day of running around after the kids, take a few minutes to sit down and fold into this pose.

As you do, let go of any stress or tension you’re holding onto.

Take a deep breath in, and as you exhale, let it all go.

6) Bridge Pose

Sometimes, we forget to take care of ourselves in the midst of taking care of everyone else.

That’s where the Bridge Pose comes in.

This pose is a gentle backbend that opens up the chest and heart, symbolizing the need for self-love and self-care.

It’s a wonderful reminder that it’s okay, and necessary, to put yourself first sometimes.

As you lift your hips towards the ceiling, think of it as lifting away any feelings of guilt or self-doubt.

You deserve this moment.

You deserve to take care of yourself.

7) Legs-Up-The-Wall Pose

There are days when it all gets to be a bit too much.

You’re juggling so many things, and sometimes, your energy just runs out.

I’ve been there.

That’s when I turn to the Legs-Up-The-Wall Pose.

It’s as simple as it sounds.

You lie down on your back and rest your legs straight up against a wall.

This pose allows gravity to do the work for you, helping to relieve tired or swollen legs.

It’s like hitting a reset button for your body.

8) Cat-Cow Pose

The Cat-Cow Pose is a gentle sequence that works wonders for the spine.

It’s great for relieving tension in the neck, shoulders, and back – areas where we tend to hold a lot of stress.

This pose involves moving from a rounded spine (Cat) to an arched back (Cow), synchronizing the movement with your breath.

It’s like giving your spine a lovely, soothing massage.

So, if you’ve been carrying the kids around or bending over to pick up toys all day, take a few minutes to try out the Cat-Cow Pose.

It’s a simple way to stretch and relax your back muscles, keeping them strong and flexible.

9) Corpse Pose

Finally, we have the Corpse Pose.

It may seem like you’re just lying down, but it’s so much more than that.

This pose is about complete relaxation and surrender.

You deserve a few minutes of absolute peace and quiet every day.

This pose is your chance to give that to yourself.

It’s a moment to let go of all the stress and tension, and just be.

It’s all about balance

The essence of yoga is about finding your inner balance amidst the external chaos.

As a stay-at-home mom, your life might be a whirlwind of tasks and responsibilities.

It’s easy to get caught up in the whirl, forgetting to pause, breathe, and center yourself.

These 9 quick yoga moves are not just physical exercises, they’re lifelines.

They’re tools that can help you navigate through your busy days with a bit more calm and grace.

Whether you’re stretching into a Warrior II or finding stillness in the Corpse Pose, each moment on the mat is an opportunity to reconnect with yourself.

So the next time you feel overwhelmed or tired, remember these poses.

Take a few minutes for yourself, just a quick breather amidst the hustle.

Tina Fey

Tina Fey

I've ridden the rails, gone off track and lost my train of thought. I'm writing for Yoga Group to try and find it again. Hope you enjoy the journey with me.

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