Gentle Yoga for the Busy Parent
Written by: Karen Baker
Whether you are a stay-at-home parent or a working parent, exercise is instrumental for anyone’s mental health. But when you have to get the kids to soccer practice, clean the house, make dinner, prep a presentation for your boss, or buy an anniversary gift for your cousin and her husband you don't like; finding time to be active can be next to impossible. As I have said before, no matter the skill level there is a place for anyone to start.
The following poses are a series of stretches that you can do from your desk at work or a chair at the kitchen table while your little one has snack time. These poses are adapted from their full expression to allow you to practice yoga and some gentle stretching more conveniently. They are meant to break up your day and get your blood flowing. These stretches will be helpful in shaking out the cobwebs and engaging your core by opening up your chest and upper back, whether you are huddled over a computer or constantly bending over to pick up your little one. As you move through these poses, let your breath lead you. (Consult your medical provider before starting any exercise regime, including yoga.)
Seated Mountain with Cactus Arms
1. In a chair, sit with your knees at 90 degrees and your ankles directly under your knees and draw your belly in and up.
2. Place the backs of your palms on your knees. Take a moment to grow tall through the crown of your head and root down through your toes.
3. On your inhale, lift your arms up, elbows bent at 90 degrees.
4. On your exhale bend your elbows, for cactus arms, and draw your belly button to your spine. Shine your heart towards the sky.
Not Pictured - Option to take a twist.
1. Draw your hands to your heart center, on your inhale sweep one arm and reach back while extending one arm forward. Gaze follows your hand behind you.
2. With each inhale, grow long through the crown of your head. With each exhale gently twist from your shoulders.
Seated Chest Expansion
1. In a chair, sit with your knees at 90 degrees and your ankles directly under your knees and draw your belly in and up.
2. Bring your hands behind you, taking hold of the lower end of the back support of the chair or the back of the seat.
3. Inhale slowly and press into your hands, gently extending your chin and upper chest upward.
4. Ensure to not throw the chest out. Inhale and exhale deeply, slowly, and with awareness. The idea here is just to use the upper abdominal muscles.
5. Stay here for 5 to 8 breaths.
Seated Lunge
1. From Seated Mountain, place your hands under your right knee and draw your right knee to your chest.
2. Bring your right thigh as close as you can to your belly and exhale slowly.
3. Inhale keeping the elbows close to the chest and ribcage, and grow long through the crown of your head.
4. Following your next exhale, bow your head to allow your head to rest on your knee (or as close as you can).
5. Repeat on both sides.
Hovering Chair
1. From Seated Mountain, raise your arms above your head and draw your belly in and up.
2. Inhale come into Chair, hovering above the chair. Stay for 3 inhalations.
3. Exhale sit back in the chair.
Repeat this sequence of poses three to four times, following your breath as you move. This sequence was designed to break up the business of your day with a little bit of intentional movement. Exercise is so important for our mental health. Exercise or yoga might not be a form of self-care for you, so take what works for you and leave what doesn't. The important thing is to make time for yourself and prioritize your mental health and self-care.
