Asanas for Mom

Summary: In doing it all, moms often become casual towards their health. Check out some of the best yogic practices that can help moms play their role well by being well.

Selflessness, sacrifices, love, bundles of responsibilities and duties, it takes a lot of courage and hard work to be an ideal mom. For a majority of women, motherhood has usually been about putting other’s happiness and well-being ahead than hers. There is no time clock to login or logout, no casual or sick leaves, no vacation, and no salary with the designation of ‘mom’. The occupation of motherhood is the most demanding. No matter how tired, upset, and sick they are, moms always manage to pull themselves to do a perfect job. In the tussle of taking care of others and balancing life, they often neglect their own being and end up ruining their health. Every mother needs physical, mental, emotional nourishment and support to be at their best. When a mother is well cared for, she and her entire family will benefit to a great extent.

Here are 7 perfect yoga asanas that will help today’s super-active moms to maintain their well-being and feel great about motherhood:

  1. Easy Pose or Sukhasana: Sit in a comfortable position with spine erect. Keep your legs stretched out in front of you and palms on the thighs. Bend the knees and cross your legs in front of you at the shins. Widen your knees and place each foot under the opposite knee. Tuck your legs in towards your torso. Balance your weight evenly on both sit bones. Slowly, close your eyes and breathe normally. Stay there for 30-60 seconds and then switch sides.
  2. Downward Facing Dog Pose or Adho Mukha Svanasana: Come on your hands and knees in a way that your back forms a tabletop position and, your hands and legs form the legs of the table. Make sure your knees are directly under the hips and hands directly under the shoulders. Inhale, slide your hands slightly forward and feet backward, and straighten the legs. Press the palms firmly into the floor and raise your hips towards the ceiling in a way that the body forms an inverted ‘V’ pose. Lengthen the neck and look at your belly. Hold the posture for a few deep breaths.
  3. Child’s Pose or Balasana: Begin on your knees and sit erect on your heels with toes touching the floor. Keep your palms on the kneecaps and spread your knees wide. Exhale, fold your torso forward between your thighs in a way that your head touches the floor. Lay your hands alongside the torso, palms facing down. Make sure that your chest touches the thighs. Stay in the position for about 30-60 seconds.
  4. Warrior II or Virabhadrasana II: Stand straight with legs 4-5 feet apart and arms alongside the body. Inhale, lift your hands sideways, parallel to the floor. While breathing, gently turn the right leg out at 90 degrees to the right side and the left feet inwards at 45 degrees. Do not twist the body. Now, gently bend the right knee slightly downward in a way that the right thigh becomes parallel to the ground. Turn your head to the right side and stay there for 4-5 deep breaths. Repeat on the other side.
  5. Bound Angle Pose or Baddha Konasana: Sit erect on the mat with knees bent and feet together. Keep your arms alongside the body with palms facing down. Let your knees open to both sides and join the soles of the feet. Grasp the heels tightly and bring them inwards as much as possible. Breathe in and elongate the spine. Now, flap your knees like the wings of a butterfly while breathing normally. Stay in this posture for a few breaths.
  6. Cobra Pose or Bhujangasana: Lie down on your belly with legs extended back, top of the feet resting on the floor. Keep your hands beside the chest, palms facing down and fingers widely spread. Now, straighten your forearms and press the palms into the floor to peel your chest off the floor. Tilt your head behind as much as possible and look up. Draw your shoulder blades in, close to the ears. Keep the back of your neck and forehead relaxed. Hold there for a few seconds and come back to the original position. Repeat for 5-6 times.
  7. Standing Forward Bend or Uttanasana: Stand straight with feet parallel to each other and hip-distance apart. Press all the four corners of the feet equally on the floor. Take a deep breath, and reach your arms overhead. As you exhale, fold forward at the hips, keeping the abdominals pulled in and knees bent. Reach the ground with fingertips beside the feet. Drop down your head, neck, and shoulders and, relax the jaws. Hold the moment for a few deep breaths.

So dear moms, make these yoga poses a part of your daily life and get started on your journey into mindful motherhood.