5 Yoga Poses Every Mom Should Try to Reduce Stress and Promote Calm

Finding Your Calm: How Yoga Can Help Moms Manage Stress

Motherhood is a beautiful journey, but let’s be honest—it’s also exhausting and overwhelming at times. Between sleepless nights, endless to-do lists, and constant multitasking, stress can take a serious toll on your mind and body. That’s where yoga comes in.

Yoga is more than just stretching; it’s a practice that calms the nervous system, balances emotions, and brings clarity to the mind. Whether you’re a new mom navigating postpartum recovery or a seasoned mom juggling daily life, incorporating yoga into your routine can help you find a sense of peace amidst the chaos.

At Blossom and Grow Wellness Center, we believe in the power of yoga to support moms in all stages of life. Below are five simple yet effective yoga poses that can help you reduce stress and promote calm.

5 Yoga Poses to Reduce Stress and Promote Calm

1. Child’s Pose (Balasana)

The ultimate relaxation pose.

• Gently stretches the back, hips, and shoulders.

• Encourages deep breathing, reducing tension and anxiety.

• Provides a moment of stillness to calm the mind.

  
  

How to do it: Kneel on the mat, bring your big toes together, and sit back on your heels. Extend your arms forward and rest your forehead on the mat. Take slow, deep breaths.

2. Cat-Cow Pose (Marjaryasana-Bitilasana)

Syncing movement with breath to release tension.

• Relieves back pain from carrying or feeding your baby.

• Increases circulation and boosts energy.

• Helps with stress relief by encouraging mindful breathing.

  
  

How to do it: Start on your hands and knees. Inhale, arch your back, and lift your head (Cow Pose). Exhale, round your back, and tuck your chin (Cat Pose). Repeat for 5-10 breaths.

3. Legs-Up-the-Wall Pose (Viparita Karani)

A must-try for tired moms.

• Improves circulation and reduces swelling in the legs.

• Relaxes the nervous system and promotes better sleep.

• Eases headaches and lowers stress levels.

  
  

How to do it: Lie on your back and extend your legs up against a wall. Keep your arms relaxed by your sides and breathe deeply for 5-10 minutes.

4. Seated Forward Fold (Paschimottanasana)

Great for calming an overactive mind.

• Stretches the spine and hamstrings.

• Encourages introspection and relaxation.

• Helps release mental and physical tension.

  
  

How to do it: Sit with your legs extended. Inhale to lengthen your spine, then exhale as you reach forward toward your feet. Hold for 30 seconds to 1 minute, breathing deeply.

5. Savasana (Corpse Pose)

The most important pose for deep relaxation.

• Allows the body and mind to fully rest.

• Reduces stress hormones and promotes a sense of peace.

• Enhances focus and mindfulness.

  
  

How to do it: Lie flat on your back with arms relaxed at your sides and your feet wide. Close your eyes and focus on deep, steady breathing for at least 5 minutes.

Frequently Asked Questions About Yoga for Moms

Q: I’m always short on time. Can I still benefit from yoga?

A: Absolutely! Even 5-10 minutes of yoga can make a big difference in reducing stress and calming your mind.

Q: Do I need prior yoga experience to try these poses?

A: Not at all! These poses are beginner-friendly and easy to incorporate into any routine.

Q: Can yoga really help with stress and anxiety?

A: Yes! Yoga engages the parasympathetic nervous system, which helps counteract stress and promotes relaxation.

How Do You Handle Stress as a Mom?

Motherhood comes with its challenges, but small moments of self-care can make a big impact. Have you tried yoga to help manage stress? Which of these poses would you like to add to your routine?

If you're looking for expert guidance, Blossom and Grow Wellness Center offers yoga classes designed for moms at all stages of life. Whether you’re looking for a gentle stretch or a revitalizing flow, we’re here to support your journey to wellness.

Click the button below to book a yoga session and experience the calming power of yoga!