Parenting is one of the most rewarding roles in life but it is also very demanding. Sleepless nights, busy mornings, work obligations, and never-ending to-do lists often put the health of parents on the back burner. This is why parents need to practice yoga poses daily to improve their overall health.
In this blog, Alpesh Yoga – trusted for 200 hours yoga TTC in Dharamshala – will share the list of top 10 yoga poses for parents interested in improving their wellbeing.
Let’s start.
Yoga for Parents: Top 10 Yoga Poses
If you are a fitness practitioner, add below yoga poses to your daily routine to boost your physical as well a mental health:
Balasana (Child Pose)
Child pose helps calm the mind, relieve stress, and gently stretch the back. This is your go-to rest pose for caregivers that you can practice anytime when you feel overwhelmed. To practice balasana:
– Kneel on your mat and sit back on your heels
– Fold forward while stretching your arms in front of you
– Breath deeply and stay in the position for 1-2 minutes
Marjaryasana-Bitilasana (Cat-cow pose)
Regular practice of the cat-cow pose improves spinal flexibility and promotes gentle movement. While practicing this yoga pose for parents, sync your breath with your movements to find a rhythm that soothes you. Here’s how to practice cat-cow pose:
– Start on your hands and knees
– Inhale and arch your back while lifting your tailbone and looking up
– Exhale and round your spine while tucking your chin to your chest
– Repeat for 5-10 breaths before relaxing
Adho Mukha Svanasana (Downward Facing Dog)
Regular practice of downward-facing dog strengthens arms and legs, stretches the entire body, and boosts blood circulation. Here’s how to parents practice downward-facing dog for max benefits:
– Start by getting on your hands and knees
– Lift your hips and back while straightening your legs and forming an inverted V-shape
– Keep your heels reaching toward the floor and your head relaxed.
Pro tip: You can bend your knees slightly if your hamstrings are feeling tight.
Uttanasana (Standing Forward Bend)
Standing forward bend releases tension in the spine, back, and hamstrings. While practicing uttanasana yoga pose as a parent, hold opposite elbows and gently sway side to side for added relief. To practice standing forward bend:
– Stand tall and fold forward from the hips while exhaling
– Let your head hang heavy and relax your arms
– Stay in the position for 5-10 breaths before coming back to the normal position.
Virabhadrasana II (Warrior II)
Regular practice of warrior II helps in building stamina, focus, and strength. Follow the steps below to practice Virabhadrasana II in the right way for parental benefits:
– Step one foot forward into a lunge and stretch your arms parallel to the floor, gazing over your front head.
– Keep your front knee bent at 90 degrees
– Stay in the position for 5 breaths, then switch sides
Vrikshasana (Tree pose)
This yoga pose for parents is very beneficial for parents. Tree pose helps improve balance and focus. While practicing vrikshasana, you can also use a wall or chair for support. Here’s how to do it:
– Stand tall and place the sole of one foot on your inner thigh
– Press your palms together in front of your heart or lift them overhead
– Stay in the position for 5 breaths before switching sides.
Setu Bandhasna (Bridge Pose)
Bridge pose strengthens the back and glutes. This yoga pose also helps parents open the chest and shoulders. Here’s how parents can practice setu bandhasana at home safely:
– Start by lying on your back
– Bend your knees and place your feet flat on the floor hip-width apart
– Inhale, lift your hips while pressing your arms and feet into the mat
– Stay for 5 breaths before relaxing.
Paschimottanasana (Seated Forward Bend)
It is one of the most helpful yoga poses for parents to calm the nervous system and stretch the back and hamstrings. To practice Seated forward bend:
– Sit on the floor with your legs extended in front of you
– Inhale and reach your arms up
– Exhale as you fold forward from the hips
– Rest your hands on your legs or feet.
– Breathe deeply for 1-2 minutes before coming back to the normal position.
Viparita Karani (Legs-Up-The-Wall)
Legs up the wall pose reduces fatigue, improves circulation, and deeply relaxes the body. This yoga pose for parents is a perfect end-of-day pose for parents to calm their nervous system. Here’s how you can practice Viparita Karani:
– Lie on your back with your legs extended up a wall.
– Scoot your hips close to the wall and rest your arms at your sides.
– Close your eyes for 5-10 minutes and breathe slowly for relaxation.
Savasana (Corpse Pose)
This is the final relaxation to integrate your yoga practice and reset the mind. You can also play soft music or use a guided meditation for deeper relaxation. Here’s how caregivers can practice Savasana:
– Lie flat on your back with your arms and legs extended comfortably.
– Close your eyes and focus on your breath
– Stay at least 5 minutes in the position.
Now that we are familiar with all the asanas, let’s look at some of the biggest benefits caregivers can extract from it.
Yoga for Parents: Why it Makes Sense
Yoga is a mind-body practice that helps parents tap into their inner calm while strengthening their bodies. Practicing yoga is very valuable for parents as it provides:
Stress relief: Regular yoga helps lower cortisol levels, reduce anxiety, and promote emotional balance.
Improved sleep: Breathwork and gentle body stretching help unwind after a long day. It prepares your body for a restful sleep.
Enhanced patience: Yoga also helps parents pause and respond rather than react to challenging situations.
Flexibility and strength: Yoga helps build strength and alleviate chronic aches and pains.
Time for Self-Care: Even a 15-minute session can be a powerful act of self-love and recharging.
Learn Yoga as a Parent: Wrapup
Yoga is a powerful tool that allows you to take care of your own well-being. We hope that the above blog helped you get familiar with the top 10 yoga poses for parents.
Whether you’re a beginner or an advanced yogi, our 100 hours yoga teacher training in Dharamshala can help you refine your technique and build the confidence to go upside down.
Still got any questions to ask? Send them to alpeshyoga@gmail.com and get a quick reply from experts.
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