Health + FitnessYoga

20-Minute Workout Routine For Stay-At-Home Moms

A 20-minute workout has been specially designed for mothers and all those people with the stagnant lifestyle. We have all become so busy with work and our social life, that we have little or no time at all left for ourselves, let alone our health and fitnessThis is a holistic workout routine that focusses on strengthening the core, both emotional and physical sustaining you through all the rough times’ motherhood throws at you. 

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Warm-Up

You must warm-up before starting your workout routine. This step is crucial as it preps your body for the vigorous workout later. Avoiding this step is not recommended as your body will be vulnerable to injuries.  Sit in peace with your eyes closed and breathe slowly. Analyze your body with closed eyes and observe how exactly you feel. Listen to your body and pay heed to all that it’s trying to tell you. Stay like this for a while until you start to feel at ease and also at peace. 


The Corpse Pose

The Corpse Pose

This minimizes the external distractions and completely relaxes your mind and body. And enables the mind to explore your body from within. The practice of this will increase your self-awareness and push you towards interception which is basically an insight into your physiology and nervous system, improving your breathing, digestion, and heartbeat. It is said to calm the mind and reduce signs and symptoms of anxiety and depression, reducing the blood pressure and improving the quality of your sleep. 

 

The Crunch Pose



The Crunch Pose

These are performed to strengthen the core muscles and the abs. You can reap enormous amounts of benefits by practicing these correctly, however, if performed incorrectly, they can give you some serious injuries. 

These crunches target and work on strengthening your abs. They also work on the core in order to improve the posture and balance of the body. With a strong core and an improved posture, you are likely to not be prone to backaches and injuries. 

Speaking of the abs and core, crunches also helps you lose belly fat. These crunches do not require any gym equipment. They can be done anytime and anywhere, however since they exert a lot of pressure on the belly, they should be done on an empty stomach, essentially.

 

The Bridge Pose

The Bridge Pose

Therapeutic for the ones suffering from high blood pressure and asthma. It relieves stress from the shoulder chest and the heart. This has all the benefits of the hand and also is much easier and a less strenuous pose. Gives instant relief from headaches, anxiety, insomnia, stress and mild depression. 

 

The Cat-Cow Pose

The Cat-Cow Pose

Even though this yoga pose might look the suer easy, it has enormous mental benefits. Like stabilizing the mind and increasing the emotional balance. It increases blood circulation to the spine and the discs thus, relieving stress from the back. It helps relieve stress and cramps from the lower back, sciatica, and menstrual flow, back, chest, lungs, and shoulders. 

The Cat-Cow Pose also has a positive impact on the second chakra – the Swadhisthana chakra which is left unattended gets blocked and leads to anxiety and depression and emotional turmoil. Cleared chakra leads to clarity of thought, creativity, and focus.

 

The Low Lunge Pose

The Low Lunge Pose

It is said to activate the Thyroid Gland. It stretches the muscles of that area and boosts the metabolism. This yoga pose opens your heart and increases blood circulation and supplies oxygen to the lungs and all the respiratory organs. This pose opens and increases the blood flow in all the organs of the abdomen leading to improved functions, thus, improving the digestion. 

The Crescent Lunge Pose

The Crescent Lunge Pose

Said to open the front torso as it stretches and tones the legs, hips, thighs, shoulders chest and improves balance, stability, and flexibility of the body. It helps to expand the lungs which gives instant energy by reducing fatigue

 

Going back to where we started from – The Corpse Pose.

Finally, this pose allows you to rest and relax your mind and body, scanning it for any stress or blockages. Post a vigorous workout, this pose is supposed to bring down the heart rate, calm and mind, reduce stress, anxiety, and mild depression, insomnia, and headache. Relax the tender muscles of the body and eyes. 

 

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Vivek Roy

Vivek Roy is an enthusiastic Yoga blogger and Traveller from India. He has done 200 Hours yoga teacher training in India. He loves to travel and share the knowledge of yoga around the world. For more information about him visit his website Sattva Yoga Academy

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