10 Yoga Poses Every Mom Should Do


Hey Mommies!

Do you ever feel that your house is always full of sticky floors, dirty ovens, messed up tables, and laundry piles? Do you return calls from friends after a month? Do you feel that you can perform the job of several air traffic controllers with greater ease than they do? Are you so busy being a super Mom that you don’t even have time to talk about what a super Mom you are?

In short, is being a Mom keeping you busy?

Being a Mom to a hyperactive toddler, I know exactly how tiring it feels to be in your shoes!

You surely don’t get time to look after your own self and trust me, it’s not your fault.

It’s actually no one’s fault! But even then, your health suffers! You feel tired the entire day, get cranky often, and feel sleep-deprived on most of the days.

To set things straight, this Yogini-Mom-Writer is here with 10 quick and simple poses that every mom should do to get herself in the pink of health!

The Yoga Poses

  1. Child’s Pose

Sanskrit Name: Balasana

 

child's poseSteps: Kneel on the floor with your legs together. Sit on your heels. Bend forward to rest your chest on your thighs and forehead on the floor. Curl your shoulders forward and rest your hands near your feet with your palms up. Hold the pose for half a minute.

Associated Benefits: This pose releases any tension in the back, shoulders and chest and also cures menstrual disorders.

  1. Cow – Cat Pose

Sanskrit Name: Bitilasana – Marjariasana

yoga cat cow

Steps: Get on all fours (Table Pose). Inhale on a count of 3, curl your toes under, drop down your belly and look up at the ceiling. Exhale on a count of 3, and pull your abdominal muscles up towards your spine. Raise up your middle back towards the ceiling i.e., round up your spine and drop your head down. Continue for 5-10 breaths.

Associated Benefits: This pose strengthens the spine and neck and improves posture and balance.

  1. Downward Facing Dog

Sanskrit Name: Adho Mukha Svanasana

Downward-Facing-Dog yoga pose

Steps: Get on all your fours, that is, with hands and knees to the ground. Exhale and push up the hips towards the ceiling, forming an inverted V-shape. Keep the legs and arms straight. Align the ears and the inner arm and lengthen the neck. Hold the pose for a minute and release.

Associated Benefits: This pose helps prevent osteoporosis and relieves pain in the lower, middle or upper back.

  1. Tree Pose

Sanskrit Name: Vrksasana

 

tree pose

Steps: Stand in Mountain Pose (Tadasana). Shift your weight onto your right leg and slowly raise your left foot off the floor. Place the soul of the left foot on the upper inner right thigh. Point the toes of the left foot downwards. Join your hands in a Namaste position (bringing the palms together) above your head. Keep your arms straight. Hold the pose for 3-4 breaths and release.

Associated Benefits: The Tree Pose tones the entire leg (up to the buttocks) and strengthens the ligaments of the feet.

  1. Bridge Pose

Sanskrit Name: Setu Bandha Sarvangasana

bridge pose

Steps: Lie flat on your back with your knees bent. Press all the weight onto your feet and lift up your hips off the floor with your hands to your sides. Tuck your chin into your chest and move your buttocks towards your knees. Press your hands onto the mat and try to raise yourself higher up.

Associated Benefits: This pose helps alleviate mild depression and stretches the shoulders, chest, neck and spine.

  1. Cobra Pose

Sanskrit Name: Bhujangasana

cobra pose

Steps: Lie facing down on the floor. Bring your palms close to your body, by the side of your chest. Press onto your palms and raise your torso from the waist. Straighten your arms as much as you can. Hold for 5 breaths and release.

Associated Benefits: This pose relieves stress and firms the buttocks.

  1. Half Boat Pose

Sanskrit Name: Ardha Navasana

Ardha Navasana

Steps: Sit in Staff Pose (Dandasana) and interlock your fingers at the back of your head. Exhale on a count of 2 and lift up your legs at an angle of 30 degrees from the floor. Hold the pose for 3 breaths and release.

Associated Benefits: This pose improves digestion and helps regularize menstrual cycles.

  1. Triangle Pose

Sanskrit Name: Trikonasana

Utthita Trikonasana (Extended Triangle Pose)

Steps: Start in Mountain Pose. Spread your legs wide apart. Turn your right leg out by 90 degrees. Raise both your arms to shoulder level with palms facing down. Exhale and bend your torso slightly to the right. Place your right hand on your right shin by bending down slightly. Raise your left arm towards the ceiling. Feel the stretch, hold for 4 breaths and release.

Associated Benefits: This pose improves appetite and reduces stiffness in shoulders and knees.

  1. Fiery Angle Pose

Sanskrit Name: Utkata Konasana

Half Squat Pose

Steps: Start in Mountain Pose. Spread your legs apart and half squat to the level of your knees. Keep your back straight and bring out your arms at shoulder level. Bend your elbows so that your fingertips point skywards in a Namaste. Stay in the pose for half a minute and release.

Associated Benefits: Goddess Pose tones the core muscles and increases circulation in the body.

  1. Forward Bend Pose

Sanskrit Name: Uttanasana

Uttanasana (Standing Forward Bend)

Steps: Stand straight in Mountain Pose (with feet together). Bend forward from the hips and allow the head to hang down. Place your palms flat on the floor near the feet. Hold the pose for 2-3 breaths and release.

Associated Benefits: This pose eases symptoms of headaches and insomnia and stretches the hamstrings and calves.

More for mommies: Mindfulness For Kids – Is It A Good Idea?

Last Update: Aug 7th, 2014
Next Update: Oct 7th, 2014

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