Five-Minute Yoga Flow for Busy Parents

Five Minute Yoga Flow for Busy Parents

How are you feeling today?

When was the last time someone asked you that? Let’s face it, since entering the world, your child has been the star around which everyone orbits. But, as you focus on your little one’s every need, it’s important to consider how you are feeling.

Yes, parenting can be stressful. But what you might not realize is how that stress can negatively impact your parenting.

This five-minute yoga flow is a great way to reduce stress, and it can be done anytime of day, with or without your baby by your side. Not only are you making positive parenting easier, you also are showing your little one how to cope when problems arise in his or her own life.

Five-Minute Yoga Flow to Reduce Stress…

Get Grounded

  • Remove your shoes and sit comfortably on the soft floor, yoga mat, towel or blanket.
  • Take three deep, calming breaths—inhaling through the nose and exhaling through the mouth.
  • As you exhale, relax and push negative energy out of your mind.
  • As you inhale, imagine your body being filled with love and light.

Child’s Pose

  • Sit back on your knees, opening them wide and touching your big toes together.
  • Sit your hips back toward your heels.
  • Reach forward with your arms, and spread your fingers wide on the surface below you.
  • Rest your forehead comfortably on the floor.
  • Inhale deeply through your nose; exhale through your mouth.
  • Sit here for 5-10 breaths.

Cat-Cow Pose

  • From Child’s Pose, move your hands and knees onto the floor so that you are in a tabletop position. Make sure your knees are under your hips and your hands are under your shoulders.
  • Inhale. Arch your back, lifting up your face and tailbone.
  • Exhale. Round your back, tuck your chin and tailbone in toward your belly button.
  • Complete 5-10 breaths.

Down Dog Pose

  • From Cat-Cow, lift your bottom into the air keeping your hands and feet firmly on the floor.
  • Stretch your back and calves.
  • Inhale and exhale for 5-10 breaths.


  • Complete the flow by slowly walking both feet to your hands. Exhale.
  • On the inhale, slowly round your back and move to standing. As you stand, reach your hands high into the air.
  • On the exhale, lower your hands to your side. Then, bring your hands to your chest in prayer position.
  • Close your eyes. Inhale and exhale for 5-10 breaths. When you are ready, open your eyes.

This quick flow will help reduce anxiety, stretch your body, and give you a few moments to focus on yourself. Practice this simple stress-relieving technique daily to maintain a calm state, benefiting both you and your child.