Yoga benefits for mothers: Add these best yoga asanas to your fitness routine to reduce stress, recharge

Benefits of bhujangasana: Also known as cobra pose, this pose opens up the chest and strengthens the upper back. It helps improve spinal flexibility and boosts confidence by opening the heart center (Image: Canva)

Motherhood is a full-time role that requires you to be on your toes most hours. Between managing a household, work, and caring for children, moms often forget to care for themselves. It can take a toll on their health.

Motherhood can be beautiful, but it’s also demanding; from your physical, mental and emotional health, everything suffers. Constant multitasking, sleepless nights, and emotional highs and lows can be taxing, says Indira C H, Yoga Expert at Cult. “Yoga offers moms a chance to breathe, reflect, and reset. It helps build strength, calm the mind, and create space for self-love. From improved posture to better sleep and emotional balance, yoga is an all-in-one wellness tool that works wonders for moms,” she adds.

The most immediate benefit of yoga is stress relief. Breathing exercises (pranayama) and mindful movements calm the nervous system and help release mental and physical tension. “Studies show yoga reduces stress markers like cortisol and alpha-amylase,” says Indira. It means better sleep, more patience, and sharper focus. For moms juggling it all, this can be life-changing.

Best yoga poses: Surya Namaskara, aka sun salutations, boost flexibility, circulation, and stamina. This sequence works the whole body in a short time (Image: Canva)

Indira suggests adding the following pranayamas and asanas to your exercise routine to reduce stress:

• Nadi shodhana: Nadi Shodhana, or nostril breathing, calms the mind, reduces anxiety, and enhances lung function. This gentle technique balances both sides of the brain and nervous system. Practicing it daily can bring a sense of clarity and emotional stability.

• Ujjayi breathing: Ujjayi breathing, also known as the victorious breath, boosts oxygen, focuses the mind, and soothes the nervous system. The soft sound it creates helps anchor your attention during practice. It also promotes a meditative state, making it ideal for busy moms.

• Kapalabhati: Kapalabhati, or breath of fire, strengthens the core, detoxifies the lungs, and energises both body and mind. This active breathing wakes up your system and improves blood circulation. It’s great for kickstarting your day with renewed energy and focus.

• Simhasana: Also known as  lion’s breath, it relieves facial tension and clears emotional blocks, especially helpful for speech challenges. It encourages self-expression and releases pent-up frustration. The exaggerated exhale helps you let go of inner stress instantly.

• Sitali breath: Sitali breath cools the body and helps with digestion and mental calm during times of heat or stress. Perfect for hot days or heated emotions, this breath restores balance. It’s especially helpful for moms dealing with irritability or menopausal symptoms.

• Bhramari: Bhramari, known as humming bee breath, aids sleep, eases anger, and soothes anxiety and headaches. The humming creates vibrations that relax the brain. It’s a calming bedtime ritual that helps moms wind down.

Motherhood often leads to backaches and poor posture. Regular yoga can counter these issues by building core strength and improving alignment. Indira recommends these poses to restore balance and body awareness:

• Tadasana: Tadasana, or mountain pose, activates postural muscles and teaches body alignment. It promotes grounding and improves awareness of how you carry your body. A great starting pose to reset posture throughout the day.

• Bhujangasana: Bhujangasana, known as cobra pose, opens up the chest and strengthens the upper back. Counters the forward-leaning slump from feeding or holding children. Improves spinal flexibility and boosts confidence by opening the heart center.

• Cat-cow pose: The cat-cow pose, or marjaryasana-bitilasana, improves spinal mobility and posture. Encourages gentle movement and awareness of breath. Relieves tension in the back and prepares the spine for other poses.

• Surya Namaskara: Surya Namaskara, aka sun salutations, boost flexibility, circulation, and stamina. This sequence works the whole body in a short time. A great morning practice to energise and improve strength.

• Warrior poses: Warrior poses build strength, balance, and focus while opening hips and chest. Engage the lower body and build resilience, both physical and mental. Each warrior pose encourages grace under pressure, just like motherhood.

• Sarvangasana: Sarvangasana, or shoulder stand, engages the upper body and supports hormone function. Stimulates the thyroid and calms the nervous system. This inversion also improves blood flow to the brain and face.