5-Minute Yoga Routines for Busy Moms: Quick Moves to Energize Your Day
Tips and routines for moms who need a quick yoga fix amidst their busy schedules
I see you Mama. Between diaper changes, snack time, work deadlines, and the million other things you’re juggling, finding time for yourself feels almost impossible. But here’s the good news—you don’t need an hour-long yoga class to reap the benefits of the practice. In fact, a simple five-minute routine can do wonders to boost your energy, calm your mind, and get you back into “mom mode” feeling refreshed.
Here are a few quick yoga routines you can sneak in between all the busyness, designed to give you a quick burst of energy and focus.
1. Morning Wake-Up Flow
Before the house wakes up and the chaos begins, roll out of bed and onto the mat for this quick routine to jumpstart your day. It’ll get your blood flowing, wake up your muscles, and prep you mentally for whatever the day throws your way.
Cat-Cow (1 minute): Start in a tabletop position, moving between arching your back (cow) and rounding it (cat) as you breathe deeply. This stretches the spine and opens your chest, helping you shake off any morning stiffness.
Downward Dog (1 minute): Lift your hips up and back into downward-facing dog, stretching through your legs and arms. Feel free to pedal your feet to release any tightness in the calves.
Forward Fold (1 minute): Step to the top of your mat, bend forward, and let your arms hang heavy. This releases tension in your back and hamstrings—perfect if you’ve been hunched over a baby crib all night.
Chair Pose (30 seconds): Bend your knees as if you’re sitting back into a chair, keeping your chest lifted and arms reaching up. This move strengthens the legs and core—plus it’s a reminder to stand tall in the face of those toddler tantrums. 😅
Mountain Pose + Breath (30 seconds): Stand tall, feet hip-width apart, palms facing forward. Close your eyes and take three slow, deep breaths. This grounds you, helping you start the day with a clear mind and an open heart. 💖
2. Midday Reset
When the day is starting to wear you down, this quick sequence can help you re-energize. Whether you’ve got a quick lunch break or the kids are finally down for a nap, these moves will give you a mini-reset.
Standing Side Stretch (1 minute): Stand tall, reach one arm overhead, and stretch to the side. Switch sides after 30 seconds. This opens up the sides of the body, loosening up tension in your back from carrying the kids around all day.
Warrior II (1 minute per side): Step one foot back, bend your front knee, and extend your arms wide into warrior II. This pose empowers you—reminding you of your inner strength (because let’s face it, moms are warriors 💪).
Low Lunge with a Twist (1 minute per side): Step one foot forward into a low lunge, then twist your upper body toward the front leg. This stretches the hips and spine while giving you a nice release from sitting or standing for too long.
3. Pre-Bedtime Unwind
After the kids are (finally) in bed, take five minutes to unwind and let go of the day’s stresses. These poses will help you transition from mom mode to me mode, preparing your body for a restful night’s sleep.
Child’s Pose (1 minute): Kneel on the mat, sit back on your heels, and fold forward, stretching your arms out in front. This pose is all about surrender and release, giving you a moment to just breathe. 😌
Supine Twist (1 minute per side): Lying on your back, bring your knees to your chest and then lower them to one side. Open your arms wide and gaze in the opposite direction. This gentle twist helps release tension in the lower back and hips, areas that often feel tight after a long day.
Legs-Up-the-Wall (2 minutes): Lie down next to a wall and extend your legs up, resting them against the wall. This pose is a lifesaver after a long day on your feet, helping to improve circulation and calm your nervous system for sleep.
A Final Tip: Remember to Breathe
Even if you can’t fit in any of these routines, simply stopping for a few moments to focus on your breath can be incredibly grounding. Close your eyes, take three deep breaths, and allow yourself to feel that sense of calm wash over you. 🙏
In Conclusion: You Deserve This
I get it—life is busy, and the idea of setting aside time for yoga can feel like one more thing to add to your never-ending to-do list. But even a quick five-minute session can make a difference. It’s a reminder that you deserve to take care of yourself, too. So next time you’ve got a spare moment (or a few minutes to yourself), try one of these routines, and notice how a little bit of yoga can go a long way in energizing your body and mind. 🌟
You’ve got this, mama! 💖🧘♀️
