As a mum of (only!) two, there are times when it becomes extremely challenging to keep up with the frantic pace of a life with kids: a mum often is a professional, a psychologist, a nurse, a taxi driver, a chef and meal planner, a maid, a fairy, a wife and many other roles!
Among all this, it becomes difficult to find time to do something for ourselves, let alone find time to do a yoga practice, or practice of anything at all.
So, I’d like to share with you a short sequence of movements that can be done in less than 15 minutes. I always feel a lot more grounded when I start my day with a yoga practice, even if it’s only two minutes. If you can frame your day with a short yoga sequence, you’ll always feel better.
The aim of this sequence is to calm the nervous system down, turn off the sympathetic system (responsible for releasing stress hormones) and encourage the parasympathetic system to dominate (calming, grounding, resting) so you can start and finish your day in a stable, calm and focused manner… or at least calmer than if you didn’t do it at all. It also targets the hamstring muscles and includes gentle core work to protect the lower back.
If your day is so hectic that 15 minutes seems like the climb of Mount Everest, and there are days that happens, only do steps 1,2, and 3, followed by 10 calm, focused deep breaths.
Notice how you feel after your practice and download this practice in PDF form by following the link below.
Don’t analyse, don’t judge. Just notice. Namaste!
Feel free to ask any questions, and if you have any suggestions for upcoming posts, please let me know. I’ll be more than happy to help.
Here are a few extra bits for in between step 2 and 3 – take 4 deep breaths in and out through the nose. On the 4th exhale, come down to plank, knees on floor if the lower back collapses.
Inhale come back to Downward dog and do the left side.