Yoga Practice

8 Yoga Poses for Busy Parents to Do at Home

While busy nurturing their family, parents often forget about the one that needs to be taken care of most, themselves. With yoga, parents can provide themselves with better health and life. Explore the blog to know the amazing yoga poses for busy moms and dads to practice daily at home.

Role of a mother is a beautiful role, but can be quite exhausting too. A woman is considered an incarnation of the Indian Goddess Durga (the one with eight hands depicting the divine multi-faceted). The entelechy given to the modern woman is due to her role and duties revolving around in all directions. She is always on her toes managing everything from work to home to family to kids, etc.


Amidst the selfless act of nurturing their family, most parents forget to take care of themselves. In order to raise their children effortlessly, parents need to take good care of their physical, mental, and emotional health. This is especially important throughout the pregnancy and postnatal period for women. With yoga, the task of self-care becomes quite easier.

Here are effective yoga asanas to practice daily for overall health. Learning the variations and modifications for deeper benefits. Undergo Yoga Teacher Training in Nepal, the land of Buddha and Himalayas if you want to gain more serious benefits and knowledge of the art form.

Uttanasana (Standing Forward Bend)

  • Stand straight on the floor keeping the hands by the side and legs together.
  • Inhale and raise your hands upward over the head.
  • As you exhale, soften your knees and bend your torso forward folding from the hips.
  • Counterbalance the body weight and place the hands on the floor beside the feet and hold the pose for a minute.

Ardha Matsyendrasana (Half Lord of the Fishes Pose)

  • Sit with an erect spine on the floor keeping the legs stretched and hands by the side.
  • Now bend your right knee and place the right foot flat on the floor beside the left hip.
  • Then overlap the left leg over the right knee and place the hand beside it.
  • Now twist your waist leftward and your gaze should be fixed on the left shoulder.
  • Place your right hand on the left knee and left hand behind you beside the left hip.
  • Hold the pose for a minute. Release and repeat the same switching to the other side.

Marjariasana (Cat Pose)

  • Get down on the floor on your knees and hands. Ensure your hips are aligned with your knees and hands with the shoulders.
  • Exhale and slowly lower down your belly towards the floor and at the same time, lift up your chin.
  • Now arch the spine and pull the hips towards the elbows. Hold the pose for 30-60 seconds.

Adho Mukha Svanasana (Downward Facing Dog Pose)

  • Start with being on your four such that the body forms a table-like
  • Now exhale and gently lift your hips upward, and at the same time straighten your elbows and knees.
  • This makes your body form an inverted- Now align your hands with the shoulders and feet with the hips.
  • Let your ears touch the inner arms. Be in the pose for 30 seconds.

Supta Baddha Konasana (Reclining Bound Angle Pose)

  • Lie straight on the floor with the legs extended in front of you and hands beside the body.
  • Inhale and bend your knees. Join the sole of the feet together.
  • Now, hold the feet with your hands and pull closer towards the groin.
  • Let your knees drop down on the sides. Exhale and hold the pose for a couple of minutes.

Ananda Balasana (Happy Baby Pose)

  • Lie flat on the back on the floor with legs stretched outward freely and hands kept by the side.
  • Now breathe in and lift your legs upwards. Bring your knees close to the chest.
  • Hold the big toes and gently widen your legs and open the hips.
  • Make sure your head is on the floor and chin should touch the chest. Hold the pose for 30 seconds.

 Viparita Karani (Legs-Up-The-Wall Pose)

Credit: Natalie Brady

  • Lie straight on the floor near the wall with hands places beside the body freely.
  • Now take a deep breath and put your hands under the back.
  • At the same time lift your legs upward and place it against the wall such that the legs form a 90-degree angle.
  • Now with the support of your hands, slightly lift your hips and let it touch the wall.
  • Keep breathing and stay in the position for a few minutes. Release and roll to either side to rest.

Setu Bandha Sarvangasana (Bridge Pose)

  • Lie straight on your back on the floor. Fold your knees with feet placed on the floor at a distance of hip-width.
  • Make sure to align the knees with the ankle. Gently lift your back off the floor.
  • Roll in your shoulders. Let the chin touch the chest and balance the body weight on arms, feet, and shoulders.
  • Breathe deeply and slowly. Hold the pose for a minute.

Raising children is not easy, a parent needs all their mental, physical and emotional strength to take care of the children. These poses are highly beneficial for the body, mind, and emotions, and can help even the busiest parents stay energetic, healthy, and happy.

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