Easy and Free! Do-Anywhere Self Care for Moms

If someone mentioning self-care makes you want to A) run to the nearest spa and B) scream... you're not alone.

If you’re like us, your To-Do list is jam-packed with practices, school activities, and appointments, on top of housework. You don't have time for self-care.

Sadly, you're not alone. According to a 2019 study, American mothers are the most stressed moms in the world.  

Chronic stress can lead to health problems like headaches, weight gain, and blood pressure issues... never mind what it does to your mental state.

That's why self-care is so important.

But American moms tend to have a blind spot when it comes to self-care. We think of it as a luxury, rather than something we need.

The truth is... we actually need to have reasonable self-care for short-term stress to build up our resistance to life’s bigger stressors.

The good news? Self-care doesn't necessarily mean things like spa days. In fact, it's healthier to have an easy self-care routine that you can do every day.

Like yoga.

Yoga is completely customizable to your fitness level with exercises that allow you to manage stress levels and promote relaxation.

It’s super easy… and only takes a few minutes.

In fact, yoga makes self-care so easy that there are actually short routines that you can do in the car while you're waiting for soccer practice to end.

Sounds great, doesn't it?

We're giving you some free tips for fast and easy mini routines. You can do these whenever and wherever you happen to be. They're guaranteed to lower your stress level and help you sneak in a little of that self-care you deserve.

Do-Anywhere Yoga for Busy Moms - Mini Routine 1

Most of these moves can be performed from your seat in the car with slight modifications to account for space. You can also move to the passenger side or back seat for better range of motion.

Chair Cat-Cow Stretch

  • Sit with your spine long and both feet on the floor. Place your hands on your knees or the tops of your thighs.

  • On an inhale, arch your spine and roll your shoulders down and back, bringing your shoulder blades onto your back. (cow position)

  • On an exhale, round your spine and drop your chin to your chest, letting the shoulder and head come forward. (cat position)

  • Continue moving between cow on the inhalations and cat on the exhalations for five breaths.

Chair Raised Hands Pose

  • On an inhalation, raise your arms toward the ceiling.

  • Allow your shoulder blades to slide down your back as you reach upwards with your fingertips. Anchor your sit bones in your chair seat and reach up from there.

Chair Forward Bend

  • On an exhalation, come into a forward bend over your legs.

  • Let your hands rest on the floor if they reach. Let your head hang heavy.

  • On an inhalation, raise your arms back up over your head.

  • Repeat this movement between a raised arms position and a forward fold several times, moving with your breath.

Chair Extended Side Angle

  • After your final forward bend, stay folded.

  • Bring your left fingertips to the floor on the outside of your left foot.

  • Open your chest as you twist to the right on an inhale, bringing your right arm and gaze up at the ceiling. This is your chair version of the extended side angle pose. Hold here for several breaths. Bring your right arm down on an exhale.

  • If your left hand doesn't come easily to the floor, place a block under it or bring it to your left knee instead and twist from there.

  • Do the same position with the right arm down and the left arm up.

Chair Pigeon

  • Come back up to sit.

  • Bring your right ankle to rest on your left thigh, keeping the knee in line with your ankle as much as possible. Hold this chair pigeon for three to five breaths.

  • Feel like a challenge? Forward bend to intensify the stretch. Repeat with your left leg.

Chair Eagle

  • Cross your right thigh over your left thigh for eagle pose. If you can, wrap the right foot all the way around the left calf.

  • Cross your left arm over the right one at the elbow. Bend your elbows and bring your palms to touch.

  • Lift your elbows while dropping your shoulders away from your ears. Hold three to five breaths.

  • Repeat on the other side.

Chair Spinal Twist

  • Come to sit sideways on the chair, facing to the left.

  • Twist your torso toward the left, holding onto the back of the chair, for a spinal twist.

  • Lengthen your spine on each inhale and twist on each exhale for five breaths.

  • Move your legs around to the right side of the chair and repeat the twist to the right side.

Chair Posture

  • Take a few minutes to sit with your eyes closed and hands in your lap. This posture will let your body absorb all the good effects of the poses and help transition you into the rest of your day.

Feel better? Great! This next routine is just as relaxing and even easier.

In fact, it’s so short and simple that you can do these poses while you're waiting for the traffic light to change on the way to the grocery store.

Do-Anywhere Yoga for Busy Moms, Mini Routine 2

  • Breathe

  • Say yes while nodding your head up and down. Get some positive energy going!

  • Do some neck rolls - first one direction, then the other.

  • Lift your head and sit up nice and tall.

  • Loop the shoulders a couple of times.

  • Twist to the left, then twist right.

  • Grab your seat with your left hand and reach across with your right, then switch.

  • Interlace your fingers behind you, bend over bringing your chest to your knees, release with your hands over your head.

Congratulations! You've just taken some positive steps toward building a self-care routine that's as easy as it is fast.  The more you practice, the more benefits you'll see.

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Valerie Kunimura