Mumma Monday: Kitchen Yoga

Self care is vital to not only being a good mumma, but surviving being a mumma! You cannot expect yourself to take care of others all day, and sometimes all night too, if you have not taken care of yourself. Cars need regular tune-ups to run smoothly and efficiently...us too!

"There’s no better way to energize your body, mind, and spirit than by taking care of yourself."    ~ Stephanie Tourles

The tricky part can be creating time and space for self care. Time-outs can often be much more easily handed out than taken.  Maybe rolling out your mat and running through a few poses isn't possible right when your body, mind and spirit are begging for it!  Here are a few poses that can be done right in the middle of life. Hidden in chores and games with our little yoginis, they can give you a little burst to make it through until naptime or bedtime.

1. Tree's in the Dishes - Kids driving you mildly bonkers?  Find a modified Vrksasana (tree pose) by placing the sole of one foot to inside of the calf of the other leg. Arms can rest at your side, on the countertop, or keep doing the dishes. Rest the hips and inside of knee of lifted leg, against the counter and cupboard door. Roll shoulders back and down keeping chest proud. Gaze softly at a fixed point in front of you and breathe. Don't forget to switch legs halfway through the dishes!
   
   Why? This pose reinforces your confidence and improves concentration and focus. It is a great help for sciatica and turns the not-so-fun task of washing the dishes into a moving meditation.
2. Countertop Down Dog - Back aching after carrying your little one or spending lots of time working in the kitchen? Find a modified Adho Mukha Svanasana (downward facing dog pose). Stand facing the kitchen counter and rest your hands on top of the counter with the heals of your hands right at the edge of the countertop. Slowly walk back, keeping hands on the edge of the countertop, until you feel your arms and torso parallel to the ground. Reach your sitting bones back across the room and you press strongly into the countertop. Bend your knees as much as required to feel a nice looooong spine. Close your eyes and breathe (try to stay here for at least 5 breaths).  To sneak in a bit longer, I tell my yogini that I am a bridge...she will happily run back and forth under the "bridge" for a few moments while my back and legs say thank you!
   
   Why? This pose calms the brain and helps relieve stress, while lengthening the spine, and stretching the shoulders, hamstrings, and calves. *sigh*
   
    
3. Standing Camel - Feeling drained and the strain from poor posture hunched over the stove? Find a modified Ustrasana (camel pose). Stand with your feet hip width apart (or sit at the front edge of a chair with a long spine) and interlace your fingers behind your hips. Roll your shoulders back and down, gently press your hips forward, and lift your heart and your gaze up toward the ceiling. Bring your belly button in to your spine and breathe.
   
   Why? This pose improves your posture and stretches your chest, shoulders and neck. It also fights fatigue, anxiety, and mild back pain.

Trust me, your body, mind, and spirit with thank you!