7 Practical Strategies To Integrate Yoga Into Your Daily Life As A Busy Mum

Between the sleepless nights, meal prep, appointments, play-dates, and the general chaos of motherhood, carving out an hour for yoga can feel like a distant dream. The idea of slipping away to a quiet studio or even following a full YouTube class might sound lovely in theory, but in reality? It’s just not happening.

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But here’s the good news: yoga doesn’t have to be long, complicated, or require perfect silence (or a tidy living room). You can experience its benefits even in small, doable moments woven into your day, no fancy leggings or yoga mat required.

After becoming a mother myself, I often wished I had embraced these small, meaningful practices earlier. Not only for my body, but also for my self-esteem, my mental clarity, and that deep inner connection that motherhood often puts on the back burner. If you've been longing to reconnect with yourself but feel like you're running on empty, these strategies are here to meet you where you are.

Let’s look at seven effective and accessible ways to make yoga a part of your everyday life—even if all you have is five minutes.

1. Start your day with a 5-minute visualisation

Before you reach for your phone or dive into the day’s demands, take a few moments to breathe, sit still, and visualise. Picture what a fulfilling day would look like:

How do you want to feel by the end of the day?
What does a successful day look like for you?
What one thing would make you feel proud and at peace?
Where do you want to direct your energy?

This is more than wishful thinking—it’s a powerful way to anchor your day with intention. Think of it as your mental warm-up before stepping onto the playing field of motherhood.

2. Use affirmations to shift your mindset

Affirmations may seem like a small thing, but they’re powerful tools for building emotional resilience. They replace the constant mental chatter of self-doubt, overwhelm, and perfectionism with something far more supportive.

Try repeating (or writing down) affirmations like:

I release unrealistic expectations.
I am safe, grounded and supported.
I prioritise what truly matters.

The key is consistency. Write them down and stick them on your mirror, phone background, or fridge. These small reminders can change the tone of your whole day.

3. Breathe with intention

If you do nothing else today, take two minutes to focus on your breath.

Alternate nostril breathing, or Nadi Shodhana, is a calming technique that helps balance energy and ease anxiety. It’s also incredibly accessible, perfect for a quick break in the car, at your desk, or during nap time.

Here’s how:

Come into a comfortable sitting position. Inhale deeply through both nostrils.

Close your right nostril with your thumb and exhale through the left.
Inhale through the left.
Close your left nostril with your ring finger and exhale through the right.
Inhale through the right.
Repeat the sequence

Do 10 rounds or set a timer. You’ll feel the shift immediately.

4. Move mindfully at your desk (or kitchen counter)

You don’t need a mat to move your body. Use your home environment creatively:

While the coffee brews, try calf raises or a few Chaturangas against the wall.
Waiting for the kettle? Sink into a supported squat at the wall or stretch your arms and spine using the kitchen counter.
Sitting at your desk? Try seated pigeon pose or gentle neck and shoulder stretches.

What matters is how you do it. Bring awareness to your breath and move with intention. Even these micro-movements can help you reconnect with your body and release tension.

5. Take a short, meditative walk

After lunch—or whenever you can—step outside, even if it’s just around the block. Leave your phone behind and use the walk as a chance to reset.

Notice the ground under your feet. Tune in to the sounds around you. Resist the urge to plan or analyse. Just walk.

If your mind wanders (and it will), gently return your focus to your steps. This kind of mindful walking clears mental clutter and offers a moment of peace in a noisy day.

6. End the day with gratitude or a short meditation

You don’t need a full journal session, just jotting down 5 to 10 things you’re grateful for can completely shift your mood.

Gratitude helps you end the day with presence instead of pressure. If writing feels too much, try a short guided meditation before bed. A few quiet minutes can help your nervous system wind down and prepare for rest, even if the night ahead is unpredictable.

7. Explore a simple mudra practice

Mudras are subtle yet powerful hand gestures that guide energy and focus. No experience needed—just choose one and hold it for a few minutes.

Start with:

Yoni Mudra:

This mudra invokes the primal energy in the womb or source of creation. Try this simple version:

Bring the tips of the thumbs to touch as well as the index fingers, creating a sort of diamond shape.

Rest the remaining fingertips on to the lower belly and breathe on to the mudra a few times.

Chin Mudra:

The psychic gesture of consciousness. With the palms facing upwards, bring thumb and index finger to touch.

Sit quietly, breathe naturally, and notice how you feel. These moments of quiet concentration are like tuning forks for your energy.

A little yoga goes a long way

Let go of the idea that yoga only “counts” if it’s a full hour on the mat. The truth is: short, consistent practices are often more impactful than sporadic long ones.

A five-minute breath practice in the car. A quick visualisation before your kids wake up. A gratitude list in bed at night. These moments add up—and they nourish your mind, body, and spirit in deeply meaningful ways.

This is what yoga looks like in motherhood: flexible, imperfect, and real. You don’t need to do it all. You just need to begin.