As moms, we are constantly pouring into our families, managing so many things, and always on the go. At times this can leave us feeling depleted, overwhelmed, and exhausted.
I know, I’ve been there before and still end up there!
But what I have found helpful to ground me, realign me and create space to connect with myself is my yoga practice. I began doing yoga shortly after having my second born and have been doing it since. It started off as curiosity to explore and build a deeper connection with myself. Over time, yoga has created a space for me to take care of myself and has become my sanctuary in a way. Its a place for me to let go and take the time to check in with myself when I find myself becoming overwhelmed, feeling off or just need some much needed alone time.
In motherhood, its vital that we take the time to take a step back, restore ourselves and just reflect. We tend to have so much on our shoulders, always ripping and running doing all the things, and never saying no.
But this weighs on our health in all aspects, mentally, physically and emotionally. We have got to set boundaries for ourselves. Boundaries to set aside time to feed ourselves, nourish ourselves and fill ourselves up no matter what!
So….
In this post, I would like to share with you the many benefits that you can get from yoga and encourage you to start your yoga practice at whatever season, level you are in your life.
So first, let’s just talk a little bit about …
What is Yoga?
Yoga is an ancient practice that has been around for thousands of years. The word yoga means Yoke/union/ to reunite.
Yoga is the practice of finding a deeper connection with yourself. It is the practice of tuning into the movement of your body, bringing awareness to your breath and surrendering your mind to this flow. While the physical postures, called asanas are often what you see idolized about this practice, the internal transformation it can bring to your life is the true meaning of yoga. Finding peace within yourself and becoming one with the mind, body and soul.
This experience, these skills that you learn practicing yoga on the mat, can very well be applied to your life off the mat and help you with managing your stress, emotions, and overall wellness.
Yoga is an ancient practice that has been around for thousands of years.
An ancient text written by a man named Patanjali. In his writings, he spoke about the different aspects of practicing yoga as a whole, breaking them into 4 different chapters.
In one of these chapters, called Sadhana Pada: How to practice yoga, he breaks down the different layers of yoga into 8 limbs.
These different limbs demonstrate how internal and deeper yoga plays out beyond the physical and how the principles behind yoga go beyond the mat.
Each limb represents a different level of awareness you have reached, a higher consciousness of the mind in the practice of yoga.
Here are the eight limbs and what they stand for:
These first 2 limbs are broken down into 10 different principles that are apart of yoga as a whole, called the Yamas and Niyamas.
1. The Yamas, Achieving self discipline with how we interact with the world around us.
The 5 Yamas are Non-Violence, Truthfulness, Nonstealing, Nonexcess, and Non Possessiveness
2. The Niyamas, inner observance. Reflections directed to ourselves.
The 5 Niyamas are: Purity, Contentment, Self Discipline, Self Study, and surrender
Then you have …
3.Asanas- Movement (The different postures included in yoga)
4.Pranayama- Breathing exercises (Regulate breath energy within the body)
These are the more physical aspects of yoga.
5.Pratyahara- Withdrawal of senses ( Shifting attention from external world to internal world)
6.Dharana-Concentration, able to focus the mind and concentrate on something specific (For example breath)
7.Dhyana-Meditation, at this stage Dharana is mastered and you can fully go into a meditative state regardless of surroundings.
8.Samadhi- The end goal when practicing yoga. To become one with inner self and the rest of the world.
The Spiritual aspects of practicing yoga, creating an inner connection to self.
What are the Benefits of Yoga?
Practicing yoga and adding it to our days has so many benefits, especially as moms. It gives us the opportunity to find space to center ourselves after the long days, challenging times and the many changes we constantly are going through. Not only that but its a way to take care of our physical health as well.
Here I am going to break up the mental benefits, physical benefits and spiritual benefits yoga has when practiced consistently.
Strengthen muscles, stretches out muscles, and increases flexibility
The poses (Asanas) that you do in yoga require you to hold your body weight. This builds muscles over time in your body, like in your legs, arms, and core etc.
Yoga also stretches out your body and over time as your body gets more used to the stretches, your tendons and muscles will begin to loosen up. Become less tight, and create more flexibility within your body.
Adding flexibility and strength to our bodies can bring more balance in our body in our everyday activities. This can help alleviate strain and imbalance that could be happening in different areas of the body.
Increases blood circulation within the entire body.
Yoga gets your body moving. Which gets your blood pumping and circulating just as if you were running or playing a sport. Between moving your body into different poses, constantly shifting your body. The twisting of your body, and the focused breathing techniques help the body to receive fresh oxygen to your blood cells.
Better blood circulation is good for the body as a whole, and is a great approach to overall keeping yourself healthy in a holistic way!
Relieves Pain and tension in the body
Our bodies are going through so much on a day-to-day basis. From lifting, sitting in uncomfortable positions for long periods, sleeping wrong, holding babies on our hips, breastfeeding, cleaning, etc. We both know this list could go on and on.
Yoga creates a space for you to relieve pain points and tension within your body. Such as, lower back pain, shoulder aches, sore legs, chest pain and chronic pain. By stretching out these points and adding mobility to these areas. Over time with consistency, yoga can help relieve pain and tension.
Our bodies can hold on to a lot of tension from different stressors, and situations in everyday life. Yoga helps loosen up, feel less tense, and feel lighter.
Reduce Stress
Doing yoga can put you in a meditative state. The deep breathing (Pranayama) breath exercises, focusing on your movements and holding different positions over time helps you to relax. Become more present, coming into a more meditative state, reducing your stress response.
Having a yoga practice, for even just 20 minutes a day could help reduce stress that happens on a day-to-day basis on the mat and off. As I know the many different stressors that black moms and black women in general face on a day to day basis. Reducing stress in our lives anyway in necessary for our well beings.
Creates more focus and clarity
Over time as you practice yoga, it teaches you how to slow down and bring your focus to your breath and movement.
The deep breaths allow us to more adequately move oxygen around our body, increasing the blood flow to our brain. Creating our brain to function more clearly.
As you continue with your practice, focusing begins to become easier as you build up that skill to focus on something (4th limb Dharana).
Being able to focus on something, relax your mind and relieve tension not only in the body but allow your mind to become clear. Letting go of the many thoughts we have roaming around in our heads all day. You have the chance become the observer of your thougts.
Connection to the inner self
This is what drew me into yoga when i first began my practice. I was in a point, after having my second born where I began questioning everything in my life and who i was as a women. Who i wanted to be as a mother? I made so many changes during this period, and some where in between it all, i began my yoga practice. It served as a way to find a deeper conection with myself on all levels, mentally, physically and spiritually. I had never felt experienced nothing like it. Tuning in with my breath, while exploring different stretches and movement within my body put me at ease.
Practicing yoga gives you your own space to connect with yourself on all levels, mentally, physically, and spiritually. Observing your mind, observing your movement, observing your breath.
Yoga creates a space for you to be gentle with yourself to learn and reflect.
Because yoga is so flexible and fits whatever need you have. Once you hit the mat, that time is you’re to move through any things that you are dealing with that you want to let go. Its so relieving sometimes to just move through our emotions.
Learning the state of just being
Yoga is for everyone and it accepts everyone. You come just how you are, and choose to be just who you are.Showing up to your mat, starting where you are at, and taking time to just be in the moment leaving all the extra chaos, criticism, noise behind.
The ability to disconnect, check in with yourself, and not worry about what’s happening in the future or what has happened in the past. But instead just enjoying and embracing the state of just being. Tuning into what feels good in your body and what is nurturing you at that moment and time and flowing with it.
How can yoga support you through motherhood?
Over the years yoga has been such support on my motherhood journey by giving me an outlet at a time when I was looking for who I was. During my pregnancy with my daughter, during my post partum period with my daughter up until today. For me, it seems like every time I’m going through a huge transition, a rough time, when I’m feeling overwhelmed or anxious about something, yoga has a way of calming me. My yoga practice helps me process things.
I turn to yoga to ground me and catch me through all the many life stages.
I can recall times that I have cried on my mat. I have learned on my mat. I have gained clarity on my mat, even fell asleep on my mat. It doesn’t really matter, its my space to let go as the women I am evolving into.
Yoga gives you the chance to slow down from mom life. Away from the kids. Away from all our obligations, and simply show up for yourselves and nurturing the things within yourself that need healing, and nurturing.
Some ways yoga can support you as a mom are:
Time and space for yourself
Choosing a time to get away, and be alone with just your mat can be such a game-changer. I know it was for me! Once I had that bedtime established, and later began my morning routine, girl this time was and still is so precious! Not only that, but its vital for us mommas!
It gives you a sense of security and relief to know you have a piece of the day to yourself. A place to go to to escape at some point because while we love our kids, I think we can both agree that some days just feel long as hell and can be a-lot sometimes !
This becomes your time, your destination. Dedicated to you, for recharging, realigning, releasing. All while physically nurturing your body with movement and Breath. Creating a balance between your time with yourself and mom time. You deserve that time alone.
Relaxation techniques to utilize off the mat with your family
Raising kids can bring out so much of us at times, the tantrums, the backtalk, the constant up and down with behavior, sheesh, I had to take a deep breath just now just thinking about all that.
Learning to focus on breathing can help with calming us down before reacting to a situation with our kids. Remember deep breathing creates clearer thoughts to our mental space.
As well as focusing on the present moment without kids. Which is so much involved in yoga when holding a posture and flowing with your breath. Well, the same with your kids. Staying connected to the present moment with our kids can help with our engagement, our reactions, and our decisions.
A sense of identity, and a hobby, interest, outside of your family
Motherhood sometimes can take over our whole life. Sometimes leaving us forgetting about the things we like to do. Finding things that we like to do, and making space for other things in our life besides being a momma.
Yoga became that for me. It was something that I started and began to love, as I began to explore myself as a woman for the first time around the time I began yoga.
Keeps your body moving, being able to be active with your kids
When I was younger I used to always hear parents who work out and are active say that the reason they workout is so that they can keep up with their children and I never understood that statement. Ha! Well, now I know exactly what that means!
Kids/babies have so much energy and being able to keep up with them can make the days a lot more engaging with your kids. When doing yoga consistently, you are building muscle within your body and also becoming more and more flexible. Making running, getting up and down off the ground, walking, and being active day to day a lot more smooth.
Plus mom life is a full-time job, a very physical job! We need our bodies to be moving and grooving right along and yoga provides that. Yoga can serve as the maintenance to our bodies, really during pregnancy, postpartum, and throughout life!
How yoga can fit into your schedule
Rather if you are a full time working mom. A part-time working mom. A stay at home mom. A homeschooling mom, An entrepreneur mom. A new mom of multiples kids…okay the list can go on! But the point I’m trying to make here is no matter how busy you are or obligations you have in your life, yoga is completely flexible. That’s one of the best parts about yoga.
It’s really up to you when you would like to make space and time for this practice. It doesn’t have to be some long extensive routine. Getting into the flow. Learning what time, space, and routine works best for you is the best way to determine how yoga will work in your life.
You can do yoga:
- In the morning before everyone wakes up
- At night time when everyone goes to sleep
- During the day during nap time
- At the park, while your kids are playing/ or during a time they play their games/activities
- Introducing yoga to your children and doing it with them( if they like it)
- Whenever you can honestly, sometimes I’ll find myself doing yoga while I’m at the skatepark watching my son, while I’m cooking, etc. it happens!
Yoga is like sending little kisses throughout your body!
How to get started?
Getting started on your yoga journey doesn’t require much. Your desire to learn, begin, creating space for yourself is really all you need to get started. Having a mat to start on and from there you can see what else you would like to add to your practice. Such as bolsters, blocks, straps etc.
As you practice yoga and become more familiar with your mat, your body, and your routine. You may want to add other things like props and other pieces to your practice.
But to start, I think it’s important to not get too hung up on the things you need to start. Instead get your mat and begin feeling that space to feel what you will need and what will be best for you and YOUR practice.
Some items to get started
Invest in a mat
Mats can range anywhere from 5 dollars to 200 dollars. Depending on where you go and what you are looking for. You can find affordable mats at TJ MAXX, Ross, and Amazon.
I bought my first mat at Walmart for 7.99 and used it for years.
Source/guide to follow, get inspiration and learn from
Learning resources. Exploring different yoga moves and sequences to help you begin and build your own routine. Learn your flow on your mat and learn different poses. You can learn/get inspiration from
- Social Media (Being very mindful not to compare)
- Youtube
- Yoga Courses
- Guides
- In-person yoga classes
- Online yoga classes
- Books
I began my yoga journey by finding different youtube channels that resonated with me and followed the videos until I picked up a couple of moves. Eventually, I moved into doing yoga without watching youtube and created my own flow with the moves I learned.
Up until recently, I privately did yoga in my home. Once I became a yoga teacher, I began practicing in class settings. I learned and grew so much practicing in a class.
As a yoga teacher now, I make sure to continue to learn from other classes I feel comfortable in. Practicing alone and in community are two different feels and two different experiences for sure. Lean into what feels best for you.
Creating space
Having your own space to go to for your yoga practice can be very helpful in the beginning and also is very peaceful. It can help you get in the right mindset before your practice, limits distractions, and helps with consistency.
This space doesn’t have to be like something that’s overly thought about. Just finding a place in your house that you can comfortably lay your mat out at, and feel comfortable to do yoga. Rather if that’s your living room, a dining room, backyard, extra room in the house, corner of the house etc. Whatever works best for you! My yoga space and yoga session space is right in my living room!
And from here you are ready to begin! As your practice goes along, as mentioned above, you may want to add other things to your space. Or you may want to do it as you start and I will list some other stuff you could add in as well.
Yoga Blocks/ straps
As you start to find your way on your mat, yoga blocks and straps could be beneficial to modify more advanced poses. Help with alignment and stay steady in poses. Yoga blocs can also be relaxing and restorative to use.
But also keep in mind your “blocks” and “straps” could also be a scarf you have laying around the house. I’ve done this many times. For blocks, you could use books taped together, I see people do this all the time!
I just got my first yoga mat and straps these last couple of years during my yoga teacher trainings
I also will say I have enjoyed my blocks this far and they do help in more restorative poses. Also blocks are great for prenatal yoga.
Music
Adding music to your practice can create a whole different vibe, making you feel more energized and can make you practice more fun.
Incenses, candles, diffuser
Adding candles, incense, or a diffuser with essential oils can make the space more relaxing, calming and set the mood for meditation.
Also, something that I have been using in my practice lately is fairy lights. We have fairy lights outlining each room in our apartment and I turn off all the lights, turn on my lights and it gives a nice, dim feel to the room.
Blankets/pillows/bolsters
More support! Pillows and blankets would be nice to have, to support your posture in seated poses or replace blocks for extra comfort in a pose. Also go for restorative yoga poses and prenatal yoga.
Journal
Since this is a time that allows you to connect and release, it may feel good and beneficial to write out your thoughts and things that come up for you during your yoga practice. This could be very healing and transformational to do and reflect on. This is a great time to add in a journaling routine.
Water
I keep a water bottle with me at all times on and off the mat but especially on the mat having water near by is a good way to also take some time to hydrate yourself through your movements. Depending on the poses and sequences you are doing you may get thirsty and may need water to help cool you down if you get a little warm.
Tips from one momma to another
Deciding to begin your yoga journey, is deciding to nurture yourself and build a deeper relationship with yourself. There is so much evolving that happens when we choose to sit with ourselves, listen to ourselves, learn ourselves and allow our inner voice to guide us.
Moving from a space of deeper knowing. Moving from a place of alignment. Moving from a place of a higher consciousness that takes place when you dedicate intimate time with yourself.
While the yoga poses that we so often see on social media may be intimidating, or you may feel like you need to push yourself and do like someone else. Understand that everyones yoga practice and yoga style is different. Being gentle with yourself and starting off where your body feels best.
Remember
- Yoga is way deeper than the way it looks in the physical energy, that is just a piece of the practice. The other peices are discovering the internal work that happens within.
- It is your Journey, there is no comparison. Its all about exploring transformation that you experience when you consistently show up in your practice.
Listen to your body in each asana, listen to your breath through each asana, and honor what feels best, never over-extending yourself.
Permit yourself to be a beginner, to be gentle with yourself as you begin this journey, and allow the process to flow. Acknowledge that this is new for you. This is your time to connect with who you are, beyond momma but the women behind it all.
How will you make time for yoga in your life? How can yoga benefit you where you are right now? Does below I have created a yoga planner just for you! Click and download down below and get started today !
Also I would love to have you in my community class and drop in classes ! Check them out here!
Grab a free yoga planner to help you set the intention and space to begin your yoga practice. Sign up below and get your planner send directly to your inbox.
References
YOGA for Women By Karin Bjorkengren
The Yamas & Niyamas Exploring Yoga’s Ethical Practice By Deborah Adele
Until next time,
Stay tuned, in tune, and forever evolving
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