| As a working mum, you have a multitude of tasks and | | | | practice 4-7 times and then return to normal breathing. |
| activities to complete. In any one day, you probably | | | | 2. Seated Forward Bend: Sitting comfortably. Rest |
| play the role of mother, work colleague, sister, | | | | your hands on your thighs. Exhale. Slowly fold forward |
| daughter, friend, partner, neighbour and financial advisor | | | | from your hips. Allow your hands to drop towards the |
| as you try and balance your family budget. | | | | floor and hang loosely. When you have stretched as |
| Given the variety of commitments you face it is vital | | | | far forward as you comfortably can, gently lower your |
| you make time each day to rest, nurture and revitalise | | | | head towards the floor and allow your back to round. |
| your energy. Have you noticed that when you come | | | | Hold this position for 4- 7 deep breaths. Inhale as you |
| home from work you feel drained and tired yet still | | | | lift your head a little and slowly come back up. |
| have to change gears to be present and real for your | | | | 3. The Mountain Pose/Tadasanaa) Stand with your |
| family? | | | | feet together. If it is comfortable for you, have the big |
| Wouldn't it be nice to come home, be able to relax and | | | | toes, inner ankles and inner heels touching. Spread the |
| take the time to be present and enjoy being with your | | | | weight evenly over the feet.b) Tighten your kneecaps, |
| family? | | | | pull up the thigh muscles and your lower abdomen.c) |
| Does the thought of coming home and putting your | | | | Breathe and feel your spine lengthening, let your |
| feet up feel like a fantasy? Something that you know | | | | tailbone sink and lift in the front of the body. Feel your |
| you are entitled to, yet feel too rushed, stressed and | | | | chest opening. Allow your arms to hang down the |
| busy to take five minutes rest? | | | | sides of the body with the palms facing the legs, |
| When your days are full and energy low, practicing | | | | fingers gently extending towards the floor.d) Relax |
| yoga or going to a yoga class may feel like the last | | | | your shoulders and allow your shoulder blades to slide |
| thing you want to do. It is so much easier just to crash | | | | down. Relax your face, lengthen the back of your |
| out on the sofa and watch reality TV or even better | | | | neck and look straight ahead.e) Stay steady in this |
| -go to bed.... | | | | pose for 3 - 10 rounds of deep abdominal breathing. |
| But once you get into the habit of practicing yoga you | | | | 4. Laying on your back, raise both hands. Rotate your |
| are hooked and your body will demand that you Do | | | | wrist 5 - 7 times in each direction then shake your |
| Something. | | | | hands 5 - 7 times. Lie still and absorb the energy. |
| If you are new to yoga, here are five easy yoga | | | | 5. Lie on your back. Hug both knees to your chest. Curl |
| exercises that you can easily do when you get home | | | | your body up into a small ball. Rock gently from side to |
| from work. | | | | side 5 - 7 times. Lower your head to the bed, still |
| If your time is short then just choose one exercise to | | | | holding your knees to your chest and take 3 - 5 deep |
| do and really focus on doing it to the best of your | | | | breathes in and out. Gently move your knees from |
| ability. Otherwise try all five poses and dedicate the | | | | side to side, giving a gentle wringing action to the back |
| time to you. Whichever path you choose, you will feel | | | | muscles. Lower your feet back to the bed and slowly |
| happy and boost your energy. | | | | straighten your legs. |
| 1. Deep Breathing Exercise: Rest your palms on your | | | | As you can see these yoga exercises are easy to do |
| thighs. Close your eyes, relax your face and relax your | | | | and leave you feeling energised, relaxed and calm. Just |
| shoulders. Breathe slowly in for a count of four. Exhale | | | | right for a good night's sleep. |
| slowly for a count of four. Repeat this breathing | | | | Try one or two. I would love to hear how you got on. |