Finding Calm During the Holidays: A Yoga Guide for Busy Moms

The holiday season can be both magical and chaotic—especially when you're juggling the responsibilities of motherhood. Whether you have one child or several, the hustle and bustle of the holidays can leave you feeling stretched thin, overwhelmed, and in need of peace. As a mom, you deserve moments of calm and connection, but finding them amid the holiday whirlwind can be a challenge. This blog post is dedicated to showing you how yoga, even in small doses, can be a game-changer when it comes to managing holiday stress and finding your center, no matter how busy you are.

1. Start Your Day with a Few Minutes of Mindful Breathing

The holiday rush often begins first thing in the morning, with the kids' early wake-up calls, meal prep, and never-ending to-do lists. But the way you start your day can set the tone for how the rest of it unfolds. A few minutes of mindful breathing can help calm your nervous system and give you a sense of control before diving into the day’s chaos.

• How to Practice:

  • Find a quiet space, even if it’s just for a few minutes.

  • Sit comfortably, close your eyes, and take a deep breath in through your nose, allowing your belly to expand.

  • Exhale slowly and fully through your mouth. Repeat for 5-10 rounds.

  • You can also add a gentle “4-7-8” breathing pattern: Inhale for 4 counts, hold for 7 counts, and exhale for 8 counts.

Breathing techniques help activate the parasympathetic nervous system, which promotes relaxation and stress relief, setting a peaceful foundation for your day.

2. Simple Yoga Poses to Relieve Tension and Stress

As moms, we're constantly on the go—lifting, bending, carrying, and picking up after the kids. All of this physical activity can lead to tension in your back, neck, shoulders, and hips. Incorporating a few simple yoga poses throughout your day can help release that tension, restore energy, and create moments of mindfulness.

Here are three yoga poses you can do in just a few minutes:

• Child's Pose (Balasana): This restorative pose is perfect for moments when you need to feel grounded. From a kneeling position, sit back on your heels and extend your arms forward. Lower your forehead to the mat, allowing your body to relax. Take a few deep breaths here, feeling the release in your back and hips.

• Downward-Facing Dog (Adho Mukha Svanasana): A great pose for stretching out your back, hamstrings, and calves. Start on your hands and knees, tuck your toes, and lift your hips up and back to form an upside-down V shape. This pose helps relieve lower back tension and provides a great full-body stretch.

• Seated Forward Fold (Paschimottanasana): Sit with your legs extended in front of you, then slowly reach your arms forward toward your feet, hinging at the hips. This pose stretches your lower back and hamstrings, helping to release built-up tension. You can even do this while sitting on the edge of your bed or a chair if you're short on time.

Try to fit in one or two of these poses while you wait for the coffee to brew, before or after meals, or in between holiday prep tasks.

3. Make the Most of Your Time with Quick “Yoga Breaks”

With little ones demanding your attention, finding long stretches of uninterrupted time for yoga may not be realistic. But that doesn’t mean you can’t find moments to connect with your body and relax. Quick, 5-10 minute yoga breaks can be incredibly effective.

Here’s a simple routine to try:

• Start with 5 Deep Breaths: Stand or sit tall, and take five slow, deep breaths in through your nose, out through your mouth.

• Neck and Shoulder Rolls: Gently roll your neck in circles, followed by shoulder rolls forward and backward to release tension.

• Standing Forward Fold: Stand tall, take a deep breath in, and as you exhale, fold forward, letting your head and neck relax.

• Seated Twist: Sit in a chair, cross your right leg over your left, and twist your torso to the right. Hold for a few breaths, then repeat on the other side.

• Ending with Child’s Pose: If you have a moment to yourself, get down into Child’s Pose again, focusing on deep breathing.

These quick yoga breaks, done multiple times throughout the day, can help you release stress and create a sense of calm—even during the busiest of times.

4. Involve Your Kids in Yoga

It’s not always easy to carve out time for yourself, but involving your children in yoga can help you practice mindfulness while spending quality time together. Kids love playful, fun poses, and doing yoga with them can be a bonding experience that promotes relaxation for everyone.

Try these simple poses with your little ones:

• Tree Pose (Vrksasana): Stand tall, and have your child balance on one leg, placing the foot of the opposite leg on their inner thigh or calf. Encourage them to imagine themselves as a tree, reaching their arms upward like branches.

• Butterfly Pose (Baddha Konasana): Sit with your feet together and knees bent out to the sides. Hold your feet with your hands and gently flap your knees up and down like butterfly wings.

• Lion’s Breath (Simhasana): Sit in a comfortable position, and on an exhale, stick out your tongue and make a roaring sound like a lion. This fun exercise helps release tension in the face and throat and can be a playful moment of connection.

Incorporating yoga into playtime will not only help you stay calm but also show your children healthy habits they can carry with them.

5. Restorative Poses Before Bed to Wind Down

Our evenings are often just as busy as our mornings, filled with cleaning up, settling kids down, and preparing for tomorrow. However, it’s crucial to carve out time for yourself before bed to promote relaxation and ease into sleep. Restorative yoga poses can help calm your nervous system and relieve the physical tension of the day.

• Legs Up the Wall (Viparita Karani): This gentle inversion helps relieve tired legs and feet while promoting relaxation. Lie down and place your legs up against a wall, creating a 90-degree angle with your body. Relax in this position for 5-10 minutes, allowing the blood to flow back to your heart and easing tension.

• Reclining Bound Angle Pose (Supta Baddha Konasana): Lie on your back with your knees bent and feet together, letting your knees fall outward. Place your hands on your belly or by your sides. This restorative pose opens up the hips and promotes deep relaxation.

6. Remember: Self-Care Doesn’t Need to Be Perfect

The holidays don’t have to be perfect, and neither do your yoga practices. Don’t stress if you only have five minutes for yoga, or if your child joins you mid-pose. The key is consistency and finding small moments of calm throughout your day. Your well-being is important, and you don’t have to do it all at once. Yoga is a tool to help you reconnect with yourself, recharge, and handle whatever the day brings with more ease and peace.

Small Steps Lead to Big Calm

As a busy mom, the holidays are a time of joy but also a time when you may feel pulled in many directions. Finding calm is possible, even in small doses. By integrating mindful breathing, short yoga breaks, and restorative poses into your day, you’ll create moments of peace that help you stay centered and grounded.

Remember, you don’t need hours of yoga to feel the benefits—just a few minutes here and there can work wonders. Allow yourself grace this holiday season, and don’t forget to take care of yourself, too.

Wishing you a calm, joyful, and peaceful holiday season!

-Skye