For women with busy schedules, and lots of children, finding the time and energy for a regular yoga practice can be challenging. However, the benefits of yoga are well-documented, and even a short, simple yoga practice can have a positive impact on your physical and mental well-being! If you are a woman with a busy schedule, here are a few quick and easy yoga routines that you can incorporate into your day:

Sun Salutations

Sun Salutations, or Surya Namaskar, is a series of postures that are often used as a warm-up in yoga classes. The sequence can be adapted to suit different levels of ability and can be done in as little as five minutes. To do a basic Sun Salutation, start in Mountain pose, with your feet hip-width apart and your hands by your sides. Inhale and raise your arms overhead, then exhale and bend forward, bringing your hands to the ground. Inhale and step or jump back into a plank position, then exhale and lower into a low push-up or Chaturanga. Inhale and lift your chest into Upward-Facing Dog, then exhale and press back into Downward-Facing Dog. Hold for a few breaths, then inhale and step or jump forward to come back into a forward fold. Exhale and straighten your legs, then inhale and raise your arms back overhead. Exhale and release your arms back to your sides. Repeat the sequence as many times as you want and feel free to add variations or modifications as needed.

Seated Forward Bend

The Seated Forward Bend, or Paschimottanasana, is a simple and gentle pose that can be done from a seated position. To do this pose, sit on the floor with your legs extended in front of you. Inhale and lengthen your spine, then exhale and hinge forward from the hips, bringing your chest toward your thighs. You can hold onto your feet, your shins, or a strap if you are unable to reach your feet. Hold the pose for a few breaths, making sure you aren’t locking your knees and causing extra stress, then inhale and lift your chest to come back to an upright position. Repeat the pose a few times, and feel free to add a forward bend to the backbend or a side bend to add some variation. You can also use blocks underneath your forehead to create pressure on your third eye - it’s niiiice.

Child’s Pose

Child's Pose, or Balasana, is a restful and calming pose that can be done at any time. It is especially beneficial for prenatal and postnatal women! To do this pose, start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Inhale and lift your chest, then exhale and lower your hips back toward your heels. You can keep your arms extended in front of you or bring your arms back alongside your body. Hold the pose for a few breaths, then inhale and lift your chest to come back to an upright position. Repeat the pose a few times, and feel free to add a bit of side extension by lengthening your child’s pose to the left and right while breathing into your upper ribs.

Busy women need to take care of themselves, too! I hope you can use these yoga routines for women with busy schedules and see the positive impact that just a few minutes of yoga can bring into your life.

Namasté friends!