Author: Shani Dayal, Yoga & Wellness coach
Becoming a mother has changed the way I look at yoga.
Before motherhood, my practice could be structured. I could decide when to practise, how long to practise, and what to focus on. Now, there are days when I wake tired after a broken night, with a baby to care for, a home to manage, and work to attend to. Somewhere in between, I still want to feel like myself.
For a long time, I thought of practice as something I had to do. Motherhood taught me to see it differently.
Your practice doesn’t have to look the same every day. Consistency doesn’t mean doing the same practice every day.
Some days my body wants Movement. Some days it needs Stillness or Breath awareness. All three are Yoga.
When you are sleep-deprived, forcing yourself through a demanding practice because you feel you ‘should’ can leave you more depleted. Before stepping onto the mat, I try to ask:
What do I NEED today?
Not—What am I supposed to do today?
That small shift can change the entire practice.
As a new mother, finding an uninterrupted hour isn’t always realistic. Start small. Ten minutes of gentle spinal movement, hip and shoulder mobility, conscious breathing, or familiar asanas may be enough to reconnect with yourself.
I have often practised while my daughter played beside me. Sometimes she joins me, or simply watches. It may not resemble the quiet practice I once imagined, but it is still practice—and there is something beautiful about allowing it to fit into real life!
- If you are fatigued – Use your breath. When my body is exhausted, I often turn towards pranayama rather than asking more of it. The breath requires no equipment, space, or much time. A few minutes of slow, conscious breathing can draw attention inward and create space between one moment and the next. Practices like Brahmari Pranayam and Nadi Shodhna are helpful.
- If you are overstimulated or anxious– a gentle, calming practice and restorative postures may serve you better than an intense session. Like holding Forward Fold, Child’s Pose, Savasana. The practice should meet you where you are.
- If you feel mentally restless after a long day– it’s difficult to bring focus to a restless mind, so start with loud chanting, then slowly turn to OM chanting, and slowly go into quiet meditation. This step-by-step approach can help bring the mind to a peaceful state.
- When you feel no motivation – practicing energising asanas like Surya Namaskar, Bhujangasana, Ustrasana, etc can help!
When is the best time to practise?
There is NO universal “best” time. Before motherhood, I had more control over my schedule. Now, my practice fits into the rhythm of the day: early morning, a baby’s nap or a few minutes while she plays nearby.
Rather than waiting for the perfect time, I try to create small windows of practice. If mornings are chaotic, don’t feel guilty about missing them. If you have ten minutes in the afternoon or evening, let that be enough.
The goal isn’t to fit motherhood around yoga. It’s to allow yoga to become part of your life as it exists now.
Yoga isn’t just about the posture; it is about recognising what is happening within you. And sometimes, the practice is to rest
Rest can feel like doing nothing, especially when you are used to being productive. But after a broken night and a day spent carrying, feeding, working, and managing everything motherhood brings, rest may be the most intelligent choice.
You don’t need to earn rest through exercise or feel guilty for taking it. Yoga isn’t about constantly pushing your body to do more. It is about developing a deeper relationship with yourself. I love to practice 15-20 min Yoga Nidra for deep rest.
Sometimes that relationship says: Enough for today. REST.
A simple 10-minute Yoga practice for an Exhausted Mother
2 minutes — conscious breathing
Sit comfortably and bring your attention to the natural rhythm of your breath.
3 minutes — gentle movement
Try cat-cow, spinal movements, shoulder rolls, and hip mobility.
3 minutes — simple asanas
Choose familiar postures that feel good in your body that day. There is no need to chase intensity.
2 minutes — stillness
Lie down or sit comfortably, close your eyes, and observe your breath.
That’s it. No calorie goal, step count, or perfect sequence—just ten minutes of coming back to yourself.
And if your baby interrupts you after five minutes, that’s okay too. Five minutes is still five minutes.
Motherhood has changed my practice, but not my love for it
I used to think a good practice was one where I challenged myself physically, held an asana longer, or completed a sequence exactly as planned. Motherhood has softened that definition.
Yoga has always been about awareness for me. Motherhood has given me more opportunities to practise that awareness in everyday life.
Yoga isn’t only what happens on the mat. It is how we listen to ourselves, respond rather than react, and care for the body we have today—not the body we had before motherhood.
Most importantly, it reminds us that taking care of ourselves isn’t separate from taking care of the people we love.
Sometimes, ten minutes for yourself isn’t selfish. It is how you return to the rest of your day with more energy, presence, and patience.