Daily Yoga Made Easy: 5 Practices for Tired, Busy Moms

Motherhood is beautiful, but let’s be honest — it can also feel overwhelming. The days are full, the nights are short, and finding time just for yourself often feels impossible.

When I first became a mother, I thought yoga had to mean rolling out my mat for an hour-long class. But what I’ve discovered is this: yoga can meet you exactly where you are, in small daily moments.

Even one mindful breath, a gentle stretch while the kids play, or a pause before bed can shift your energy. These little practices remind you that self-care doesn’t have to be big to be meaningful.

Here are five simple yoga practices you can weave into your day — no special setup required.

1. One-Minute Breath Pause

Whenever the chaos builds, pause. Close your eyes if you can. Inhale to a count of four, exhale to a count of six.

Just one minute of intentional breathing helps calm the nervous system and brings you back to the present moment.

2. Morning Stretch in Bed

Before rushing into the day, try a gentle stretch under the covers:

• Reach your arms overhead.
• Hug your knees into your chest.
• Roll side to side.

And as you stretch, take a moment to think of three things you’re happy to get out of bed for today. It could be as simple as a warm cup of coffee, a hug from your child, or the chance to step outside for fresh air. This tiny shift adds motivation and positivity to your morning or even the whole day.

3. Grounding Pose While Kids Play

Sit cross-legged on the floor, place your hands over your heart, and take three deep breaths.

It’s not just grounding for you — your children see what calm looks like, and often they’ll copy you.

4. Evening Forward Fold at the Counter

While waiting for water to boil or tidying up, place your hands on the kitchen counter and fold forward. Let your head hang and your shoulders relax.

It’s a tiny release for all the tension you’ve carried through the day.

5. Gratitude + Legs Up the Wall

Before bed, rest your legs up against the wall (or the side of your bed) for three to five minutes.

As you breathe, think of one thing you are grateful for. This combines gentle restoration with a mindset shift toward peace.

A Gentle Reminder

You don’t need to do all of these. Even choosing one small practice can make a difference in how you feel. Yoga isn’t about perfection — it’s about presence.

Which one will you try this week? 🌿

If you’d like more mindful practices designed for moms, you can download my free guide: [link to free guide page].

With warmth,
Corina 💛