7 Therapeutic & Rejuvenating Yoga Stretches for Parents

cat and cow stretch, yoga, basic yoga, green family

1. Cat and Cow Stretch

This stretch is great any time of day, but especially in the morning when backs and limbs are tight. Get down on your hands and knees. Arch your back towards the ceiling (like a cat), pressing down into the palms of your hands and straightening your arms. After a few moments, relax and push your chest out and head slightly upward, reversing the arch. Moo-ing optional. In the photo above, Elijah is demonstrating cow, while I am demonstrating cat. Repeat a few times.

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2. Downward Dog

Downward dog is a staple pose for stretching out your arms and legs and lengthening and strengthening your back. Start on your hands and knees. Press upwards through your feet and hands, straightening your arms and legs until they are straight and your body has formed a triangle. In little kid yoga class, I have also heard this dubbed “Mountain Pose” since it helps kids to visualize that they are making the shape of a little mountain with their body. If your neck is sensitive, you can simply let your head hang or you can look towards your calves. For a deeper stretch, continue pressing into the palms of your hands and pressing your chest gently in the direction of your legs. Hold for 30 seconds to a minute.

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3. Standing Forward Bend

Another great pose for releasing back tension, standing forward bend feels great on the neck too. Stand up straight and tall. Tuck your neck towards your chest and roll down slowly down each vertebrae. Let your arms and shoulders hang. When you have gone as far down as you like, you can continue to let your arms and head hang. You can also grab the opposite elbow and hang or reach down and touch your toes. For very flexible parents, you can also reach around and grab the backs of your legs and pull your body gently towards your legs.

cobra, yoga, health, stretching

4. Cobra

Cobra is wonderful for backs (again) as well as shoulders. Lay down on your stomach with your hands underneath your shoulders. Press down slowly and firmly, lifting your chest as you push up. Only push up as far as is comfortable. Once you have pushed up as far as you like, stretch your head and neck gently backwards. Instead of stretching backwards, you can also stretch your neck to one side and then the other. Hold for 30 seconds then release and lower your arms and chest.

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One Response to “7 Therapeutic & Rejuvenating Yoga Stretches for Parents”

  1. shainalee says:

    Love your explanation on the rendering daily tasks as the life as a mom. It totally can take sneak attack over you and your lifestyle. These pro action Tips are awesome!

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