Yoga for Working moms

5 Minute Yoga Practice for Working Moms

Guest Post: Elena Locatelli

Taking an hour of your time to move your body is something that everybody should do. As a yoga teacher, I love seeing people taking time for themselves and coming to class. At the same time, I’m aware of the lack of time that many super-busy women have in their lives. Because of that, I’ve decided to share with you two easy and fast ways to move your wonderful body through yoga.

The first one is a 5-minute yoga practice that you can easily do from, guess what? YOUR BED! Before looking at your phone, before even thinking of jumping out of bed, set yourself up for the day from the warmth of your pajamas through an energizing yoga practice.


RECLINING BUTTERFLY (supta baddha konasana)

This position is perfect to begin gently getting some movement in without a traumatizing start.

How To:

  1. Lay on your back, arms on your side, palms facing up.
  2. Gently start to bring the soles of your feet together opening your knees to the side.
  3. Close your eyes and keep this position for 1 minute.

Reclining Butterfly pose

HAPPY BABY POSE (ananda balasana)

This is an amazing position to open up your hips, groin and knees.

How To:

  1. lay on your back
  2. Exhale and bend your knees into your chest.
  3. Inhale and take the outside of your feet in your hands. Open your knees slightly wider than your torso, then bring them up toward your armpits.
  4. Position each ankle directly over the knee, shins perpendicular to the floor. Gently push your feet into your hands to create a resistance.
  5. Relax into this pose for 1 minute.

Happy Baby Pose yoga

CAT AND COW SEQUENCE (chakravakasana)

This is the perfect sequence to start mobilizing your spine from a night spent laying in bed. It’s an awesome yoga pose that is used in every class to prepare the spine for the practice.

How To:

  1. Start on your hands and knees. Hands aligned with shoulders, knees aligned with hips. You should look like a table top.
  2. Inhale and arch your spine tilting your pelvis back so that your tail (aka your bottom) sticks up. Curl your toes under. Let your belly drop, but keep your core engaged and gaze gently towards the ceiling.
  3. Exhale and round your spine tucking your tailbone in. Relax your feet. Pull your navel towards your spine. Gaze at your belly button.
  4. Repeat, inhale and exhale following your own rhythm for 5 to 10 breaths.

Cat and Cow Pose


If you wake up with stiffness in your back, shoulders or neck, this is the perfect pose to release it. It provides a mild twist of the spine.

How To:

  1. Start in Table Top position.
  2. Inhale and lift your right arm up.
  3. Exhale and slide your right arm underneath your left arm with your palm facing up. Let your right shoulder sink in your mattress. Rest your right ear and the cheek on your soft blanket. Gaze to your left.
  4. Keep your left elbow lifted, hips on the same line of your knees. Do not bring all your weight on your head. Adjust so that you are in a comfortable position.
  5. Hold for 1 minute. To come out of the pose, press through your left hand and gently lift up, bringing your right hand and your spine into Table Top position.
  6. Repeat on the other side too.

Thread the Needle yoga pose

CHILD’S POSE (balasana)

To end the 5-minute practice I suggest you to end with child’s pose which is perfect to relax your entire body and get ready for the day.

How To:

  1. Kneel on the mattress, big toes together, separate your knees as wide as you can and sit back on your heels.
  2. Exhale and lay your torso on the mattress between your thighs. Reach your hands as far as they can reach in front of you, palms facing up to reduce any kind of grip.
  3. Stay in the pose for 1 minute.

Start your day feeling loose and energized!

Child's Pose yoga


The second routine includes five positions that you can do sitting at your desk. When you feel the need to stretch a little bit, after hours sitting at your computer, try these 5 amazing positions (that you can easily do without attracting weird looks from your coworkers).

Let’s start with a WRIST AND FINGER STRETCHING. After hours typing at the computer, you are going to have a lot of tension in these areas, so giving a good stretch every two hours is an amazing option.

How To:

  1. Extend the arms in front of you and draw 5 to 10 circles inward and outward through the wrists.
  2. Keeping your arms extended, open and close your fingers from 5 to 10 times to shake off any kind of tension that could have been built up in these areas.
  3. Stand up, place the palms of your hands on the desk, fingers pointing towards you. Gently stretch your wrists tendons without hurting yourself.

hand stretching

If you already are a yogi, you definitely know about Chaturanga. We are going to do DESK CHATURANGA (basically desk push ups).

How To:

  1. Stand up with your hands about shoulder distance on the edge of your desk.
  2. Step your feet back so your torso is a diagonal line to the floor. Feet firmly placed (no slipping).
  3. Inhale as you bend the elbows to a 90-degree angle … keep your elbows in towards your ribs.
  4. Exhale and press back up to the starting position. Repeat 5 to 10 times.

Desk Push Up yoga workout

Since you’re already standing up, why don’t you try a fantastic DESK UPWARD FACING DOG? Opening your chest is a must (especially if you’ve been curving your back like the Hunchback of Notre Dame while working at your computer).

How To:

  1. Stand up with your hands about shoulder distance on the edge of your desk.
  2. Step your feet back so your torso is a diagonal line to the floor. Feet firmly placed (remember – no slipping!).
  3. With your arms straight, lean your hips towards the desk keeping your legs strong.
  4. Stretch your chest, tilt your chin upward. Repeat 5 to 10 times.

Now, after stretching your arms, spine and chest, let’s give a little bit of attention to our hips and legs with a CHAIR PIGEON.

How To:

  1. Seated in your chair, cross your right leg over the left knee at a 90-degree angle. Keep your weight distributed on both hips equally.
  2. Hold 10 breaths before switching sides.

Chair Pidgeon pose

And last, but not least…


Let’s give a good stretch to our obliques and back.


How To:

  1. Sit tall in your chair with both feet placed flat on the ground.
  2. Inhale and open your chest.
  3. Exhale and start to twist over the right.
  4. Every inhale I open my chest, every exhale I twist a little bit more. Hold the pose from 5 to 10 breaths. Change sides.

Seated Twisted Spine Pose

These two routines will help you introduce a little bit of stretching into your busy life. Remember that moving is essential for a balanced and healthy life (and to get rid of back, neck and hip pain). Take time for yourself whenever you can (even if it’s just 5 minutes).

And, if you see your coworkers slouching, invite them to join you in your desk routine or suggest your partner to follow your lead to start the day off on the right foot.

Do you have any experience with yoga? What’s your favourite pose? Which routine will you try first?

Elena is a certified health coach and yoga teacher. Italian, living in Spain, she started walking on the path of wellness when she was living in the United States.  She believes that everyone is a work of art, they just have to understand it.  Thru a holistic approac,h she helps women find themselves.   You can connect with Elena via her website:

*Disclaimer: As with all exercise routines check with your medical practitioner before trying anything new.  Do these exercises at your own pace and don’t push your body to do anything it is resisting.

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