5 Minutes to Find Peace: Seated Yoga for Busy Moms

Motherhood can be draining. Some days, it feels like your body and mind have given everything, and the last thing you want to do is “exercise.” But here’s the thing: yoga doesn’t have to be sweaty, complicated, or perfect. Even sitting down for a few minutes can reset your energy, release tension, and help you reconnect with yourself.

That’s why seated yoga is a game-changer for busy moms. It’s gentle, accessible, and can be done anywhere—even on the edge of your bed, while your little one plays nearby, or during a short break at home.

Here’s a simple 3-step seated yoga sequence you can try anytime you’re feeling exhausted:

1. Seated Twist (1–2 minutes)

• Sit comfortably on a chair or bed.
• Place your right hand on the back and your left hand on your right knee.
• Gently twist your torso to the right, lengthen your spine.
• Breathe deeply for 3–5 breaths, then switch sides.

2. Sufi Grind (1–2 minutes)

• Sit with your legs crossed or slightly wider than hip-width.
• Place your hands on your knees.
• Slowly rotate your torso in a circular motion, like drawing big circles with your chest.
• Go clockwise for a few breaths, then counterclockwise.

3. Mindful Breathing (1–2 minutes)

• Close your eyes if it feels comfortable.
• Place your hands in front of your heart and take slow, deep breaths.
• Inhale positivity, exhale stress.

Even 5 minutes of this sequence can make a noticeable difference in your energy and mindset.

My personal tip: Some days, I tell myself: “I’m not doing yoga for perfection; I’m doing it for me.” Giving yourself permission to move gently is just as powerful as any full yoga flow.

Watch It in Action

Want a quick, visual guide? I’ve recorded this sequence in a short IG Reel so you can follow along easily:

View this post on Instagram

Click play and try this mini reset for yourself. Don’t forget to save it for your next exhausting day! 💛