Relaxation can sometimes feel like an elusive unicorn we search for as a parent. The three minutes of quiet while we are on the toilet until we see fingers under the door. The five minutes on the playground, before a request to be pushed on the swings. Don’t get me wrong, I’ll take what I can get, but sometimes we need to recognize that our cup is empty and we need to find time for more. Lack of energy, time, a never-ending to-do list, and laundry – never-ending laundry – are reasons we often give to avoid taking time for ourselves.
But the absolute truth is, you cannot run on empty for long. If we only have dribs and drabs of time, how can we recharge our batteries most efficiently? For me, the answer is through many of the principles of yoga. Now, don’t run screaming because “I’m not flexible” or “only hippies do yoga.” I promise there is something here that everyone can benefit from – this stuff is basic and easy to fit into your day!
Finding my breath, learning to relax my body, and calming my mind help provide a foundation that recharges my battery and keeps me going through my crazy play-doh filled days.
The Breath: (Pranayama, seated and supine breathing)
I know you breathe all day, every day, but when was the last time you really paid attention to it? Like really felt every part of your body breathing, muscles expanding and contracting, your belly rising and falling, noticing how fast or slow you are breathing? You are paying attention to it right now, aren’t you?! Great! Now that you are paying attention to it maybe we can maximize your relaxation! This is a great relaxation strategy you can do anywhere – while pushing the swing, walking in the supermarket or sitting while you drink your room temperature coffee you poured hours ago.
Photos courtesy of Linda Boryski at Saskatoon Physioyoga
Practice with me:
- In optimal conditions, you may want to find a comfortable position, either seated or lying down. Once you become comfortable with this breath it can be practiced in any number of situations.
- Level your gaze while you bring your attention to your breathing.
- Place one hand on your chest and/or one on your tummy (if you have a free hand).
- Focus on where your hand is touching your body and watch it fall with an exhale and rise with the inhale, bring your awareness deeper.
- Do not try to modify anything for the first few breaths just observe where you are.
- With your next inhale bring more focused attention to how your belly moves.
- The belly fills with the inhale and draws in on the exhale
- The breath, then rising into your chest, ribs expand and chest rises.
- The air should leave your body just as slowly as it entered.
- That’s one complete breath. The inhale can last 3-10 seconds with an exhale to match.
Want more? Click here to practice with a guided video of the breath exercise similar to the one described above with Dr. Ginger Garner of The Professional Yoga Therapy Institute I’ve had the personal privilege of working and studying with Dr. Garner for many years now. She has done so much for the integration of yoga into healthcare, creating a program for health professionals of many disciplines to gain a deeper understanding of just how yoga and medicine can fit together seamlessly.
Why take the time:
Breathing correctly can do so much good for your body. We already do it all day, so you don’t have to carve out extra time for it! You might think if I’m doing it all day anyway, why do I need to do it a special way? Truth is, we are busy and we take short cuts without even realizing it. So many times we take short quick breaths and only use a very small portion of our lungs. Some people compensate by using small muscles in their necks to help them breathe. This can come from a number of things, but most commonly from stress and anxiety. Breathing this way can compound existing issues causing other aches and pains, especially in the neck and back or contribute to the development of other physical health concerns.
Who’s not surprised that moms are stressed and don’t have time to take a full breath? Me either, that’s why we need to take time to do it correctly! Breathing properly causes the muscular structure called the diaphragm to rise and fall fully and properly. This can, in turn, relax the vagus nerve. This nerve is a very important structure to care for because it has an influence on EVERY system in the body! It is a valuable contributor to relaxation, heart rate regulation, stabilizing blood pressure, managing anxiety, decreasing the level of inflammation in your body, and communication from gut to brain! So, if we are already breathing all day, why not make sure you aren’t taking these shortcuts and give yourself the upper hand to maximize your overall wellness.
Real talk for a second. Deep breathing is also great for you while you are on the toilet for more than just emotional relaxation! Full proper breathing is amazing for your pelvic floor. We have been told time and time again that we must keep our pelvic floor toned and strong. While technically this is mostly okay, it’s not the whole story. We don’t want to get this confused with tight and immobile. Just as we want to maintain mobility in our backs, shoulders and hips, we want the same for our pelvic floor. Too tight and too loose are not outcomes we are looking for. Surprise! The pelvic floor needs to move up and down with EVERY TIME you breathe. Something as little as breathing properly with a focus on the pelvic floor muscles can be an invaluable piece of the puzzle when there is dysfunction with elimination, pelvic pain, low back/ tailbone pain, and more.
Want more? Here is a video from wonderful Pelvic Health Physical Therapists doing great work in the Raleigh area of NC. Click here to learn more about breath from a pelvic floor perspective at the Carolina Pelvic Health Center.
Relaxing the Body: (Viparita Karani, legs up the wall)
Busy moms are on their feet morning till night. Working moms, stay at home moms, and every mom in between clock some serious miles daily. We go to bed with tired legs and aching feet. What can we do to relax our legs and support our hardworking bodies? Easy. Take a few minutes for yourself while you catch up on your binge-worthy Netflix series du jour.
Photos courtesy of Linda Boryski at Saskatoon Physioyoga
Practice with me:
This one is as easy as it looks!
- Get on the floor, lay on the couch, or your bed, wherever you can get your legs up a wall.
- Place your arms out to the sides of your body.
- Rest and relax in this position. It is most valuable to listen to your body for timing some may feel best working up in time to 10 mins and some may need a shorter or longer time. Longer times typically see better results for swelling in the feet, results will vary for everyone.
- If you are feeling too much of a stretch in the back of your legs, feel free to meet your body where you are. It is valuable to check in with how your body is feeling. There are variations on this depending on how you feel while you are in this posture. You can bend your knees if you feel too much of a pull in the back of your legs. You can also place a blanket under your pelvis for some extra low back love.
Why take the time:
We may notice the obvious effects that gravity has on certain parts of our bodies more than others. But, have you ever stopped to think about the effects it has on our legs, feet, and heart? Whether you are walking or sitting, our legs feel the constant effects of gravity. It is a challenge for your heart to pump blood against gravity all day long. Some people experience swelling in their legs from nothing more than their daily activities. This simple practice can be wonderful to rest tired legs and decrease swelling. Benefits can be seen in as little as 5-10 minutes however, it may take longer or more frequent practice with significant swelling situations. This can also be a helpful addition to your daily routine to release low back tension.
Want more? Since you are now a breathing expert let’s add it to another exercise! While you are on the floor and resting your tired legs, try windshield wipers with Dr. Garner. Click Here for a bit more from Dr.Ginger Garner of The Professional Yoga Therapy Institute
A Calm Mind: (Savasana, Corpse pose )
Lay down and close your eyes. This is the ultimate mom goal right!?! But why is it that by the time we actually get the chance to lay down, we are wide awake. Meal planning, grocery lists, after school activities, the growing to-do list plays in your brain on repeat. How’s anyone supposed to sleep around here with all this noise?! Seriously. Learning to quiet and clear your mind may be the hardest thing to do on this list. But it is also one of the most important things you can do for yourself and a gift that will come back tenfold. Sleep and rest are one of the quickest and most valuable ways to recharge your battery.
Photos courtesy of Linda Boryski at Saskatoon Physioyoga
Practice with me :
- After you are finished with your bedtime routine, give yourself an extra 10-20 minutes to decompress.
- Lay on a flat surface of your choosing fully supported by pillows, cushions, blankets, or make a yoga couch on the floor.
- Fill the time with a mindful practice (guided or independent), prayer, meditation, or personal mantra. These are all great ways to train yourself to unwind.
- Quiet down your busy brain and just feel fully supported by the surface beneath you.
- Rest for up to 20 mins
Why take the time:
Savasana is often referred to as one of the hardest postures in yoga practice. It requires so much practice to quiet down all the noise in our brains, becoming comfortable with how you feel in your body and being okay with some days being easier than others. The psychological benefits of this posture include lowering anxiety, depression and decreasing stress. The physical benefits come from a shift to the parasympathetic, or the rest and digest, of our nervous system. This has a huge impact on heart rate, complete and healthy digestion, immune function, and glandular function.
Want more? If you are having some trouble finding the time and want to maximize the benefits for your pelvic floor, rest and breathing consider some inspiration from Shelly Prosko. She is a wonderful physiotherapist and bridge builder in the medical yoga community. She developed a way to get the most out of the time we have to ourselves, she has created a TOILET meditation. This may sound funny, but it is totally worth your time and it works!!
My goal with this article is to get you to see how simple, foundational yoga practices can fit seamlessly into your day. They don’t require expensive clothing or fancy equipment, and you don’t need to add an extra hour to your busy day. You don’t need to be flexible and you don’t have to get into your car to drive anywhere. Yoga just needs your willingness to learn and be open, and the benefits are endless. The three practices described here can be performed in isolation or can be combined to compound the benefits.
A Special THANK YOU to Saskatoon Physioyoga, Carolina Pelvic Health Center , The Professional Yoga Therapy Institute and Phisioyoga with Shelly Prosko for graciously providing video and images for this article.
https://saskatoonphysioyoga.ca/
https://carolinapelvichealth.com
Ann Marie Dundas is a contributor to UR Basic Mom with 18 years of personal yoga practice, 12 years as a 200hr Yoga Teacher, and 7 years specializing in Medical Therapeutic Yoga through the Professional Yoga Therapy Institute. The resources provided within this article focus on a unique blend of traditional yoga with a medical therapeutic lense. This is not medical advice.