Breathe, Move, Thrive

wellness

Motherhood is a beautiful paradox - profoundly rewarding yet incredibly demanding. Between morning chaos, diaper changes, school runs, endless chores, and often a full-time job, mothers are superheroes in disguise. But even superheroes need a moment to pause, breathe, and recharge. Dear mothers, you pour into everyone’s cup - now it’s time to fill your own.

Yoga and fitness offer tools not only to restore physical strength but to nurture emotional resilience and mental calm. Combined with functional fitness routines, it becomes a holistic formula for long-term wellness.

This Mother’s Day, carve out time just for you. Roll out a mat. Take a walk. Breathe deeply. Move your body with gratitude. Because the best gift you can give your family is a healthy, happy, and empowered you. Read on…

1- Start small, stay consistent: Forget the pressure to do a 60-minute session every day. Ten minutes of mindful movement is better than none. Set realistic goals. Begin with 5 minutes of stretching when you wake up; 10 minutes of yoga or mobility while kids nap or during lunch break and 15 minutes of strength or cardio when the day winds down.

Remember, consistency, not intensity, is the magic word. Create a simple routine you can stick to 3–5 days a week. You’ll see results in energy, mood, and sleep within weeks.

2- The power of the breath: Breath is our most powerful, yet most overlooked, wellness tool. Practicing deep diaphragmatic breathing for just 3–5 minutes a day can regulate stress hormones, calm the nervous system, and improve focus. Try this:

- Inhale for 4 counts

- Hold for 4 counts

- Exhale for 4 counts

- Hold for 4 counts

Repeat this cycle for 2–3 minutes whenever you feel overwhelmed. It’s a quick reset button - perfect for moms in the middle of a hectic day.

3- Yoga poses every mom should know: Certain yoga poses are particularly beneficial for mothers. They target areas of tightness (like the hips, shoulders, and back), improve posture, and boost mental clarity. The five go-to poses are Child’s Pose (Balasana); Cat-Cow (Marjaryasana-Bitilasana); Downward Dog (Adho Mukha Svanasana); Bridge Pose (Setu Bandhasana) and Legs-Up-the-Wall (Viparita Karani).

Start with 1–2 rounds of each, focusing on your breath. Over time, build a 15-minute sequence tailored to your body’s needs.

4- Strength is self-care: While yoga is a wonderful starting point, combining it with strength training enhances your results - especially as women age. Don’t worry, this doesn’t mean heavy lifting at the gym. Bodyweight exercises like squats, lunges, push-ups, and planks improve muscle tone, boost metabolism, and protect your joints.

Try this beginner-friendly, no-equipment routine: 20 squats, 10 modified push-ups, 20 walking lunges (10 each leg), and 30-second plank. Repeat 2 rounds. Do it twice a week. Strong muscles mean a strong mama -ready to lift kids, groceries, or life’s challenges with ease.

5- Make movement a family affair: Time is the biggest challenge for most mothers. Involve your family and do things together like going for evening walks together; doing a 5-minute stretch session with your child before bedtime. You can also try a weekend yoga class with your teen. These not only keep you active but set a powerful example. Children raised in active households are more likely to grow into adults who prioritise health.

6- Protect your pelvic floor: Postpartum or not, your pelvic floor needs love. Ignoring it can lead to issues like incontinence, back pain, and poor posture.

Simple pelvic tilts, glute bridges, and Kegel exercises are a great place to start. Yoga poses like Bridge, Chair, and Garland Pose (Malasana) also engage the pelvic floor naturally. If you’re unsure, consider seeing a women’s health physiotherapist. Every mom deserves to feel strong from the inside out.

7- Prioritise sleep and recovery: Fitness doesn’t just mean moving more - it also means resting smarter. Quality sleep repairs muscles, balances hormones, and improves mental health. If you struggle with sleep, try avoiding screens one hour before bed and ty using lavender essential oil to calm your system. Also, practicing 10 minutes of Yoga Nidra will help in sound sleep. And remember - rest days are part of the plan, not a break from it.

8 - Fuel your body, not just your family: Mothers are often the last to eat, drink, or care for themselves. But your body is your greatest tool. Treat it kindly. Stay hydrated, eat balanced meals and don’t skip breakfast. Small changes lead to lasting results.

9- Build a support circle: Motherhood can be isolating, but fitness can build bridges.

Join a local yoga class or a moms’ fitness group. It is also recommended to follow online yoga communities and find an accountability buddy. You’re not alone, and you don’t have to do this alone.

10- Be kind to yourself: Finally, remember: You are enough. You don’t need a perfect body, the latest leggings, or an Instagram-worthy pose. Your fitness journey is yours - and it’s valid, even if it’s messy, slow, or interrupted by tiny feet running into your room.

Progress is not linear. There will be days when you’ll flow like a goddess and days when you’ll collapse into Child’s Pose and stay there. Both are wins.

Zainab Sarwar is an internationally certified yoga teacher, wellness educator, and founder of Moksha Lifestyle Dubai. She has led over 12,000 classes worldwide and is passionate about helping women reclaim their health through movement and mindfulness.

To join Zainab’s Online Live Yoga Sessions from Dubai, contact her on WhatsApp at +971 52 986 5868.