Motherhood is a beautiful journey, but it comes with its share of exhaustion, mental fatigue, and emotional overwhelm. Between managing the household, raising children, and possibly juggling work, it’s easy for mothers to lose touch with their own well-being.
Yoga offers a gentle yet powerful way for moms to reconnect with themselves. These specific yoga poses help relax tense muscles, calm the mind, and bring back the sense of inner balance. You don’t need an hour-long session. Just a few minutes of mindful movement can recharge your energy and restore your sense of calm.
Here are 7 yoga poses every mother can do to feel relaxed, grounded, and reenergized.
1. Balasana (Child’s Pose)
Why it helps: This gentle pose soothes the nervous system, relieves tension in the back and shoulders, and encourages deep breathing.
How to do it:
- Kneel on the mat with your big toes touching and knees wide
- Sit back on your heels and fold forward, resting your forehead on the floor
- Stretch your arms forward or alongside your body
- Hold for 1 to 2 minutes
Pro tip: Breathe slowly into your belly and let go of mental stress with each exhale
2. Viparita Karani (Legs-Up-the-Wall Pose)
Why it helps: This restorative posture improves circulation, reduces swelling in the legs, and calms the mind. It’s perfect after a long day on your feet.
How to do it:
- Sit sideways next to a wall
- Swing your legs up against the wall as you lie back
- Rest your arms by your sides and close your eyes
- Stay for 5 to 10 minutes
Pro tip: Add a pillow under your hips for added comfort and support
3. Supta Baddha Konasana (Reclining Butterfly Pose)
Why it helps: This heart-opening pose relaxes the pelvic area, stretches the inner thighs, and invites emotional release.
How to do it:
- Lie on your back and bring the soles of your feet together
- Let your knees fall outward gently
- Place cushions under each knee if needed
- Hold for 3 to 5 minutes
Pro tip: Place one hand on your heart and one on your belly to tune into your breath
4. Cat-Cow Stretch (Marjaryasana-Bitilasana)
Why it helps: This flowing movement stretches the spine, relieves back tension, and boosts circulation through the core area.
How to do it:
- Start on all fours with your hands under shoulders and knees under hips
- Inhale, arch your back and lift your head (Cow)
- Exhale, round your back and tuck your chin (Cat)
- Repeat slowly for 1 to 2 minutes
Pro tip: Coordinate your breath with each movement for a calming rhythm
5. Tadasana (Mountain Pose) with Deep Breathing
Why it helps: Simple and grounding, this pose helps reset posture, promotes balance, and invites mindfulness.
How to do it:
- Stand tall with feet hip-width apart
- Relax your shoulders and lift your chest
- Inhale deeply through your nose and exhale slowly
- Focus on feeling grounded and present
Pro tip: Practice this pose at the start of your day for mental clarity and focus
6. Setu Bandhasana (Bridge Pose)
Why it helps: This gentle backbend opens the chest, stretches the spine, and boosts mood by stimulating the thyroid and calming the nervous system.
How to do it:
- Lie on your back with knees bent and feet flat
- Press your feet into the ground and lift your hips
- Clasp your hands under your back if comfortable
- Hold for 30 seconds to 1 minute
Pro tip: Use a yoga block under your sacrum for a restorative version
7. Savasana (Corpse Pose)
Why it helps: The ultimate relaxation pose, Savasana encourages full-body rest, mental stillness, and emotional release.
How to do it:
- Lie flat on your back with legs extended and arms at your sides
- Close your eyes and relax every part of your body
- Breathe deeply and stay here for 5 to 10 minutes
Pro tip: Use a blanket under your knees and an eye pillow for extra comfort
How Yoga Helps Mothers Feel Better Every Day
Incorporating yoga into your daily routine, even for just 10 minutes, can create noticeable changes. It helps relieve stress, improve sleep, support hormone balance, and enhance emotional resilience. Best of all, it gives mothers a moment to reconnect with their own needs without guilt.
Whether you’re a new mom, working mom, or stay-at-home mom, these yoga poses can fit into your lifestyle and make your day feel lighter, calmer, and more joyful.
