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10-Minute Yoga Sequence You Can Do During Kids’ Nap Time

Family | Lifestyle

With a to-do list that never seems to wane, and nap times that get shorter and shorter, we mummies need to squeeze in ME time whenever and wherever we can get it.

Here is a 10-minute yoga sequence you can do as soon as your baby (or kids!) closes those sweet eyes so you can reconnect with that person inside you that is so easy to forget.

1. Child’s Pose

Credit: Jacqueline Buchanan
Credit: Jacqueline Buchanan

Begin in Balasana or Child’s pose to center in and take your awareness from your busy morning with the kids to yourself, and this very moment.

Starting on your knees, sit back on your heels, knees open slightly wider than the hips. Inhale and lengthen through the spine. Exhale as you walk your arms long in front of you, bringing your torso down so that you can rest your forehead on the mat. Breathe deeply here for three complete belly breaths.

2. Cat/Cow

Credit: Kristin McGee

From Table Top position, inhale, look up to the sky, shine your collarbones forward, and point your tailbone up for Cow.

Exhale, tuck your chin to chest, round the spine, and tuck the tailbone for Cat. Inhale slowly for Cow, exhale slowly for Cat. Repeat three rounds moving organically with the breath.

3. Anahatasana


Return to a neutral spine and walk your hands forward on the mat until the elbows are straight. Melt your heart and forehead into the Earth. Knees should remain directly under the hips.

Gently pull your belly button in, send energy forward into your fingertips while simultaneously drawing your hips away from your hands. Stimulate your heart chakra and bask in self-love for five beautiful belly breaths.

4. Downward Facing Dog

downward facing dog
Pop up into Downward Facing Dog and take it for a walk. Take a generous bend in the knees and alternate left and right to work out the cobwebs in the hamstrings.

Then, move your focus to lengthening the spine. Press sternum or breastbone to the thighs and send your sitz bones high into the sky. Take three breaths here.

5. Low Lunge

Credit: Kristin McGee
Credit: Kristin McGee

Lift your right leg high into the sky and swing it through to place your right foot between your palms. With your right knee above your right ankle, lower your left knee and slowly slide it back until you feel a nice stretch in your left thigh and hip flexor.

Inhale and place your hands into prayer at your heart center. Hold for two breaths.

6. Half Splits

Credit: Julia Lee Credit: Julia Lee

Place your hands on the mat around your front foot and begin to move into half splits. Take your hips back and over the right foot as you simultaneously straighten through the left. Keep the hips square to the front corners of the mat rather than opening them. Hold for three breaths.

Return to Downward Facing Dog and move through Low Lunge and Half Splits on the opposite side.

7. Pigeon

Credit: Kristin McGee Credit: Kristin McGee

From Tabletop position, bring your right knee towards your right wrist, right ankle toward your left wrist. Extend left leg behind you. Square the hips.

If you have a block, place it beneath your right hip. Try not to collapse to one side or the other, but distribute your weight evenly. Option to rest the palms, forearms, or forehead on the mat in front of you. Hold for five breaths. Switch sides.

8. Butterfly

Butterfly Pose

Slowly bring the back leg around to pair the soles together. Open the knees to the mat for Butterfly pose. Bring your hand to heart center for a few breaths.

Use this pose to close your mini practice if you don’t have time for a blissful Savasana.

Repeat it as many times as you’d like before racing to hang the washing out, or sweep the floor for the umpteenth time, or cook a meal, or reply to emails, or maybe even take a shower! Remember, you rock and are doing a great job mama!

Image credit: evitaochel

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