Introduction
If you’re a parent, chances are your day starts with little feet running, alarms you didn’t set, and questions before your eyes are even fully open. You barely get a moment to stretch your back, let alone sit quietly and breathe. You wake up tired, and then give all day long.
This blog isn’t going to tell you to “wake up at 5 am and do an hour of yoga.” You don’t need another routine that feels like a chore. You need something that feels like relief and just a few minutes to reconnect with your body, before the noise starts.
This blog is for the parents who feel like they’ve forgotten what it’s like to move just for themselves. And yoga is not about fitness or flexibility. It’s about showing up for yourself so you can be the best version for your family too.
Contents
Why Stretching Helps
Tiredness isn’t just a feeling. It shows up in your body through tight shoulders, stiff neck, a heavy head, a sore lower back. Especially when you’re lifting kids, carrying bags, bending, sitting, not sleeping right.
A quick morning stretch helps with:
- Increasing blood flow and waking up your body gently.
- Reducing the sluggish feeling.
- Giving you a few intentional breaths before life kicks in.
The best part is that you don’t need any previous experience. Many parents who think they are not flexible enough often start with these simple moves before exploring yoga classes for beginners when they feel ready.
The 10 Minute morning stretch routine (No equipment needed)
1. Standing Side Stretch (1 minute)
How to do it:
- Stand with feet hip width apart.
- Inhale, raise both arms overhead.
- Exhale, lean gently to one side.
- Hold for 30 seconds. Switch sides.
Why it helps:
It opens up your spine and ribcage, especially after a night of curled up sleep or co-sleeping.
2. Forward Fold (1 minute)
How to do it:
- From standing, gently fold forward.
- Let your arms and head hang.
- Keep knees soft.
- Sway slightly side to side if that feels good.
Why it helps:
This asana releases lower back tension, stretches legs, and lets gravity do the work.
3. Cat Cow Stretch (2 minutes)
How to do it:
- Get on all fours.
- Inhale: arch your back, lift your chest (cow).
- Exhale: round your spine, tuck your chin (cat).
- Repeat slowly for 1to 2 minutes.
Why it helps:
Great for spine mobility and relieving tension from awkward sleep or baby carrying posture.
4. Seated Neck Rolls (2 minutes)
How to do it:
- Sit cross legged or on a chair.
- Roll your neck in slow circles for 30 seconds each way.
- Then shrug shoulders up to your ears. Drop. Repeat 5 to 6 times.
Why it helps:
Loosens up tension from stress and interrupted sleep.
5. Child’s Pose and Breathing (3 – 4 minutes)
How to do it:
- Kneel and sit back on your heels.
- Stretch arms forward and lower your forehead to the ground.
- Inhale deeply through the nose (4 counts), exhale slowly through the mouth (6 counts).
- Stay for a few minutes.
Why it helps:
It grounds you and deepens your breath, quietly resetting your nervous system before the rush.
How to include this routine in your busy schedule
We all know routines are easy to plan, and hard to stick to. Especially as a parent. Here are a few simple hacks to help you actually do it:
- Leave your mat out at night. Visual cues matter when building consistency.
- Start with 5 minutes. Often, you’ll keep going.
- Do it in your pajamas. There is no pressure when there is no prep needed.
- Let your kids join, they’ll copy you and learn more than you think.
- Pair it with something you already do (like boiling water or brushing teeth).
This isn’t something to add to your long to do list but something to anchor your day. A Delhi based working mom said that she does a 10 minute stretch routine every morning and then joins her Delhi yoga classes twice a week online and it helps her feel like she’s caring for herself in small and big ways.
Remember this isn’t about perfection
You’re probably not going to stretch every single day. And that’s okay. Some mornings, you’ll just lie in child’s pose for 30 seconds before someone yells “MOM!” or “DAD!” And that still counts. This isn’t about doing it right. It’s about doing something small, for yourself.
Because in between school runs and snack refills and emails and chores, you still exist. You still deserve care. And 10 minutes is a perfect place to start.
Final Thoughts
Your mornings may always be a little messy. But in the middle of all that noise, you can still carve out a few quiet minutes that are just for you. A stretch, breath and a pause. Not to become “better,” but to simply remember that you matter too. So tomorrow morning, when the day begins, give yourself 10 minutes before you give the world your energy. Whether it’s five minutes of stretching, yoga classes for beginners, or joining Delhi yoga classes online, the point is, you’re doing something for yourself.
