Top 5 Simple Yoga Stretches for Mother-Child Practise

Yoga is more than just physical exercise, it’s a holistic approach to health and well-being that integrates movement, breath, and mindfulness. We may practice yoga for many reasons. Physically speaking, yoga can improve flexibility, strength, balance, and posture. From a mental health perspective, it promotes relaxation and reduces stress. Many people also find that yoga provides a sense of inner peace and tranquility, helping them to cope with the challenges of daily life.

Studies show that Mother-child exercise has mental health benefits. Some of these include reduced stress and anxiety, boosted confidence and self-esteem, and the creation of a positive and supportive relationship while promoting physical health and emotional well-being. Physically, it improves flexibility and strength. Moreover, it develops an increased body awareness. Hold each pose from 1 to 8 minutes, it’s a great way to stretch multiple areas, including your back, arms, and hip flexor. If you’re interested in meditation or mindful exercises, this is a great time to incorporate those.

Here we've collected 5 simple Mother-child yoga poses to help beginners wake up bodies with yoga.

Cat-cow

Both the cat and cow stretch open the chest and lungs while stretching the lower spine, hips, and core muscles. This allows for easier breathing. This can be particularly helpful to alleviate tightness and discomfort in the back and neck. It also helps to release stress and tension in the body.

Steps:

1.Begin on all fours with a neutral spine and with your arms directly under your shoulders and hips over knees.

2.As you inhale, arch your spine and lift your head and tailbone towards the ceiling, letting your belly drop towards the floor. This is the Cow pose. As you exhale, round your spine, tucking your chin to your chest and drawing your navel in towards your spine.

3.Continue for at least 5-10 breaths or as long as feels comfortable for you.

Butterfly

This pose is ideal for people with tight hips from excessive sitting or high-intensity workouts. It also promotes calm and encourages inner awareness. Butterfly Pose is suitable for all levels, so it’s a useful addition to most yoga routines.

Steps:

1.Gently bend your knees and press the soles of your feet together.

2.Interlace your fingers around the pinkie-toe side of your feet or place your hands on your ankles or shins.

3.Draw your shoulders down and back. Stay in this position for up to 5 minutes.

Balasana

It is a very simple pose to begin with physically, yet it requires patience and the ability to surrender to gravity and a state of non-doing. This pose activates the relaxation response and deactivates the stress response. This may help lower or regulate blood pressure.

Steps:

1.Kneel on the floor, touch your big toes together and sit on your heels, then separate your knees about as wide as your hips.

2.Exhale and fold forward, narrow your hip points toward the navel. Broaden across the back of your pelvis at the sacrum and lengthen your tailbone away from the back.

3.Walk your hands out toward the front of your mat. Stay from 30 seconds to a few minutes.

Cobra

This pose offers many health benefits to both the mind and body and can easily be incorporated into any yoga routine or done on its own. Not only it can strengthens the back and legs, but also energizes and mobilizes the spine.

Steps:

1.Begin by lying on your abdomen on the floor, with your forehead and the tops of your feet resting on the ground or yoga mat.

2.Place your palms flat on the ground either underneath or to the sides of your shoulders. Fingers should be pointing forward. Keep your elbows close to your sides.

3.Breathe in and gently push up, straightening your elbows as you lift your upper body off the ground. Keep your belly button and pelvis pressed to the floor. Breathe out to release the move as you lower your body back to the ground.

Uttanasana

The classic yoga stretch for tight hamstrings. It has numerous other perks, from upper body and wrist strength to elongating your spine. There’s a tendency to lean forward in this pose. Bring some attention to keeping your hips aligned over your ankles.

Steps:

1.Stand at the front of your mat with your feet parallel and slightly separated.

2.Inhale to lift your arms overhead. On your exhalation, take your arms out to either side and tilt your pelvis forward to rotate into a forward fold.

3.Let your arms hang down towards the floor or hold onto your elbows with opposite hands.

4.Hold the pose for about 30 seconds to 1 minute, take several deep breaths, feeling the stretch in the back of your legs and your spine lengthening.

Here are our top five yoga pants for both mother and child:

1.Girls' Crossover Flare Yoga Leggings

Style Details:
A V-cross waistband & Flared ankles
Flared ankles design
2 convenient side drop-in pockets
Features:
Skin-friendly
Quick-Drying
4-Way Stretch
Moisture Wicking

2.Girls' Athletic Leggings

Style Details:
Flat seams effectively reduce chafing and provide great comfort
Gusseted crotch allows more freedom of movement
Generous adjustable waistband provides a secure fit
2 Functional side pockets to stash your essentials
Features:
Designed for all seasons
Non-see-through
Breathable
Skin-Friendly
4-Way Stretch
Moisture Wicking

3.Women's Loose Yoga Capri Pants

Style Details:
Wide leg openings and a relaxed fit, 20"
Elastic waistband, adjustable draw-cord for a custom fit
2 big side pockets and 1 back pocket for your phone and other essentials
Features:
Breathable
Skin-Friendly
Moisture Wicking
Pilling Resistant

4.Women's Knee Length Leggings with Pockets

Style Details:
14.5'' Inseam, intended to hit the knee, also friendly for petite ladies
High-rise Waistband provides optimal coverage and support, slimming compression
2 deep side pockets, big enough for your phone
No fading or shrinking, and pass the squat test
Features:
Ultra-Soft & Comfy
4-Way Stretch
Moisture Wicking

5.Women's Dress Yoga Pants Straight Leg 31 Inch

Style Details:
Non-functional button and faux fly
1.5-inch elastic waistband with belt loops
2 office-style slash pockets at front, 2 streamlined rear pockets
A solid choice for every body type, all or petite, slender, or plus size
Features:
No See-Through
4-Way Stretch
Smooth-cool Feel fabric
Winkle Resistant