This post is all about beginner yoga for stay at home moms! Take a peak to find out how to get started in the world of yoga.
It can be quite a challenge trying to get to a yoga class when you’re busy raising and taking care of your family. You have one of the most demanding and under-appreciated jobs – seeing to the needs of others.
But the one most important persons that often gets left out of the mix is YOU.
Looking after your children and family members is a full time job. It takes a lot of time and energy, but it can also drain you of yours. It makes sense, then, that you’re not always able to get away to take care of yourself – let alone attend a local yoga class. But you know that yoga would be ideal in self-preservation, re-energizing, and rejuvenation.
So, since it may be a challenge to do yoga outside of the home, how about yoga right in the comfort of your own space?
Here are some simple yoga techniques that you can do at home to take good care of yourself!
These home yoga sessions will only take a few minutes. They are simple “mommy exercises” that will help you step into the world of yoga. And if you turn them into a quick exercise routine, you will certainly reap the benefits of the practice. Also see my do-anywhere core exercises for beginners!
The Basics: Yoga For Stay At Home Moms
The foundation of any yoga practice is breathing. If you focus on your breath, it will calm your mind and body. You will feel focused and clear after a simple breathing practice.
Take a few minutes sitting in a comfortable chair. Close your eyes and begin to focus on your breath. Simply be aware of the fact that you’re breathing. Notice each inhale and each exhale. As you become more in tuned with your breathing, focus on the sound of your breath. Then, as you’re able, slow down the pace of your breath. Take a long inhale followed by a slow exhale. Do this for 2-3 minutes. You will be surprised at how effective this breathing exercise is. You will feel so relieved and relaxed.
Seated Forward Fold
Tight hamstrings? Having a tough time bending over to pick up those little ones when they’re trying to scurry away from you? A simple yoga stretch can bring back your flexibility and improve your mobility so you can stay ahead of those fast-paced kiddos. Seated Forward Fold not only stretches your hamstrings, but it allows for you to take a moment for yourself, as does many practiced yoga postures.
Start by sitting on the floor with your legs extended out in front of you. Flex your feet to straighten and engage your legs. (It’s ok, though, to put a slight bend in your knees if your legs do not completely straighten.) Sit up nice and tall; you want to have a fully extended spine and torso. Now, inhale to raise your arms over head. As you exhale, slowly hinge from your hips to lean over your legs. Lower your hands to your legs.
Take your time with the progression of your fold. Pause when you begin to feel a stretch sensation in your hamstrings. Hold here for a few breaths so that your legs can get accustomed to the new stretch. As the tight muscles release, you may be able to fold deeper. Over time, you’ll experience greater flexibility in your legs.
This is another posture that allows you to take a little time for yourself. It also allows for a moment of internal quiet and meditation while practicing this pose. Child’s Pose is a hip opener and lower back release yoga pose that can be done when you need to clear your mind.
Start by coming to your hands and knees on the floor or yoga mat. Step your knees a bit wider than your hips, then sit back toward your heels. Lengthen your upper body and lower it to the floor. Extend your arms out in front of you while your forehead relaxes on the floor. In this position, you can feel a gentle release in your hips, down your back, and in your shoulders. Close your eyes and pay attention to your breath. Because your head is down, it gives you a lovely moment to focus on yourself; take a temporary break from the outside world. Stay here as long as you need (or until the kids need you to tie their shoes.)
These are just some basic yet effective yoga exercises you can do on your own at home. They don’t take very long and you can do them just about anywhere at any time. It doesn’t always fit your schedule to run off to an hour-long yoga class, but if you can spare a few minutes of your busy day to do one or two of these yoga techniques, the wonderful benefits will add up. You’ll find that your mind will feel more at ease and focused to pursue your daily tasks. You’ll be more calm when relating to family concerns and needs. And you’ll even gain some strength and flexibility along the way. Give it a try!
Other Tips For Exercising At Home
- Create a designated space for your workout. This cuts down on the amount of time you need to spend preparing your space each day.
- Invest in a few basic piece of equipment to add variety and difficulty to your routine. See the best home gym equipment here.
- Give yourself a dedicated daily time-frame during which you’ll exercise. As far as workouts for moms with toddlers or babies, this is the best way to actually get it done. You’ll be more likely to get your workout in if you “pencil it in.”
- A quick exercise routine is better than no exercise. Even just a few minutes working out will benefit your body.
- Partner up if you can – working out with other moms who have the same workout woes can help you stay motivated!
Looking for more? Check out yoga for stay at home moms from Motherly.