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A lifetime adventure full of love, strength and resilience is motherhood. This Mother's Day let's shift the spotlight back onto mothers. While moms are always busy caring for others, it is vital to take time for self-care, rest and rejuvenation. One of the simplest yet most effective ways to do that? Yoga. Read on to explore yoga poses for mothers. Offering a moment of quiet and strength in the thick of life's turmoil, yoga helps to connect the mind and body. These three yoga poses can help your health, lower stress, and nurture your spirit whether your grandmother is savouring her golden years or a new mother adjusting to sleepless nights.
Yoga Poses for Mothers
Every mother should try these three wonderfully restorative and uplifting yoga poses; also, as her practice develops, consider some other poses to explore.
1. Supported Supta Baddha Konasana (Bound Angle Pose-Supported Variation)
Why it's the perfect self-care for Mothers:
This simple sleeping stretch with support of props releases tension accumulated from extended periods of sitting, driving, or working by opening the hips and inner thighs. It also increases pelvic area circulation, so aiding hormonal balance and relaxation.
How to do it:
- Start by lying on your back with your knees bent and feet together, allowing your knees to fall outward.
- Place a bolster under your spine for support and roll a blanket and place it under your head for added comfort.
- Relax your arms by your sides, palms facing upward.
- Close your eyes, focus on your breath, and gently allow your hips to open, deepening the stretch without straining.
Tip: If your hips feel tight, sit on a folded Yoga blanket or Yoga block to elevate your pelvis.
2. Viparita Dandasana (Inverted Staff Pose - Supported Variation)
Why it's the perfect self-care for Mothers
When performed with support, this mild backbend releases the chest and shoulders, corrects posture and energises the body. It is great for offsetting the hunching stance mothers sometimes use throughout daily at work and home. The position also encourages great relaxation and works the heart.
How to do it:
- Initially, the bench should be placed on a non-slip yoga mat or another stable surface so that it can be comfortably used. Sit in such a way that you can easily lie down with the curved portion of the bench at your upper back.
- To start with, sit on the edge of the viparita dandasana bench with your legs spread out flat on the floor. Gradually put your spine on the round surface of the bench with your chest stuck out and your head resting on the bench. Your feet should hang off the end of the bench, and your arms, either extended along your body or placed on the bench.
- After you have settled in, bring your attention to your spine and allow the chest to naturally open. Your head should always be aligned with your spine and try not to force any movements. Inhale deeply and expand your rib cage with each inhalation that will make the chest and spine stretch.
- According to your ability and body's flexibility, you might wish to use some yoga props e.g. blocks or blankets under your feet or head for more comfort.
- Stay in the pose for a few minutes or only as long as you are comfortable and breathing deeply. If the pose seems to make you uncomfortable, release it slowly and then take a pause.
Tip: If you are new to backbends, keep your legs bent or supported on a chair to reduce pressure on the lower back.
3. Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)
Why it's the perfect self-care for Mothers
This position stretches the hamstrings, calves, and lower back and opens the back the of the legs which becomes tight from standing, bending over or lifting. It increases circulation and helps ease lower back pain as well.
How to do it:
- Lie on your back with your legs extended towards the wall.
- Place one leg on the wall for support (optional) while the other remains on the floor.
- Use a Yoga Belt around one foot and pull it towards yourself.
- Make sure to keep the leg straight at 90 degrees without bending the knees. (It is alright if the legs are not at a 90-degree angle. But the knees are supposed to be straight).
- Feel the stretch and repeat the same on other leg.
Tip: If your hamstrings are tight, keep a gentle bend in your lifted leg or use a Yoga Belt to avoid straining.
Everyday Favourite Yoga Poses for Mothers
If you are building a simple home yoga routine, consider adding these classics into the mix:
- Child`s Pose (Balasana): A deeply calming pose that helps moms reset and relax, especially after a busy day.
- Cat-Cow Pose (Marjaryasana-Bitilasana): A gentle spinal flow that relieves back tension and encourages mindful breathing.
- Legs-Up-the-Wall Pose (Viparita Karani): Perfect for tired feet, poor circulation, or sleepless nights.
Lastly yoga is not about perfection. It's about slowing down, tuning in and tending to yourself in ways that feel anchored and sustainable. For women, who are the caregivers of the planet, these asanas provide more than physical advantages. They restore the spirit and remind you that your well-being matters. This Mother's Day create space for stillness. Get your mats rolled out, inhale deeply, and gift yourself presence. You deserve it. Happy Mother's Day to every amazing mother out there; may your day be filled with time just for you, tranquillity and love.
