Motherhood doesn’t always leave room for long, peaceful yoga sessions — but that doesn’t mean yoga has to disappear from your life.
Some of the most powerful practices are the ones we weave into the busiest moments: the school-run mornings, the chaotic evenings, the messy in-betweens.
Here are gentle, realistic yoga practices any mum can fit into her day — even when it feels like there’s no time at all.
1. Morning Grounding: 60 Seconds of Breath
Before you grab your phone or rush to get dressed,, find a place to st with your feet on the floor and take five slow belly breaths.
Inhale through the nose, soften the belly…
Exhale slowly, relax the shoulders.
This tiny pause settles your nervous system and sets the tone for your whole day.
Total time: 1 minute
2. Shoulder + Neck Release While the Kettle Boils
Waiting on tea or coffee? Perfect moment.
• Roll your shoulders slowly forward and back
• Drop one ear to your shoulder for a gentle neck stretch
• Switch sides
These movements release the tension we hold from lifting kids, carrying bags, leaning over, and constant multitasking.
Total time: 2–3 minutes
3. Kitchen Counter Stretch
Hands on the counter, step back, fold forward into a long stretch through your arms, chest, and back.
It’s basically a mini downward dog — without needing a mat or space.
Perfect while waiting on dinner, snacks, or the never-ending dishes.
Total time: 20–30 seconds
4. Mindful Moments With Your Child
Yoga isn’t just movement. It’s presence.
Try one of these simple mindful habits:
• Take three deep breaths together before bedtime
• Place a hand on your heart when you feel overwhelmed
• Sit on the floor with them for one full minute and simply observe
It teaches calm and connection — for both of you.
Total time: tiny moments when you can squeeze them in.
5. Child’s Pose Before Bed
If you can manage only one pose a day, make it this one.
Knees wide, forehead down, arms resting.
Breathe deeply into your back.
This pose resets your body, calms your mind, and releases the emotional weight of the day.
Total time: 2 minutes
6. Legs Up the Wall (Your Secret Recharge)
Lie on your back, slide your legs up a wall or headboard.
This helps circulation, reduces swelling or heaviness in the legs, and relaxes the nervous system.
Do it before bed, or anytime you feel done-in.
Total time: 3–5 minutes
Final Thoughts
You don’t need an hour.
You don’t need a studio.
You don’t even need a mat.
Yoga for busy mums is about small, mindful practices that help you feel calmer, more present, and more connected — to yourself and your family.
These tiny rituals add up.
And you deserve moments that refill your cup.