Yoga for Parents: finding Calm Amidst the Chaos
Published August 20, 2025
The past four and a half years have been a whirlwind of joy, exhaustion, and overwhelming love, marked by pregnancy, postpartum recovery, and the unique demands of raising twin infants. While moments of bliss abound, the reality often feels like a constant state of overstimulation.For many parents, finding moments of peace and self-care can seem unachievable.
After completing a 100-hour trauma-informed yoga teacher training, I realized yoga wasn’t merely a practice, but a philosophy to be lived. I’ve always believed that anyone capable of breathing and moving can benefit from yoga. When I became a mother to twins at age 38, I was driven to integrate this mindful approach into parenting.
While my training wasn’t pursued for professional gain, but rather as a form of spiritual practice-metta, or loving kindness-the skills I honed proved invaluable. Adapting yoga principles to the realities of parenthood, however, requires creativity and flexibility. Even with the documented rise in twin births 1, no traditional yoga practice fully prepares one for the intensity of raising multiples.
Leveraging Yoga for Peaceful Parenting
The following techniques, adapted from my yoga practice and experience as an educator, have become essential tools for navigating the challenges of toddlerhood and maintaining a sense of calm within our home.
1. Restorative Legs-Up-the-Wall Pose
Twin parenting demands a collaborative approach. My husband and I utilize a “relay parenting” system, sharing responsibilities like bedtime stories and breakfast preparation. When my husband takes over evening duties,I practice Viparita Karani,or Legs-Up-the-Wall pose. Closing my eyes and focusing on my breath while listening to the joyful sounds of my children and my husband’s attempts at English pronunciation provides a much-needed reset.
My children often join me, attempting to mimic the pose, even if it involves wiggling and adjustments. This shared practice benefits both their nervous systems and mine. As I emerge from the pose, they frequently enough offer “massages” – gentle pats and cuddles that feel like a soft summer rain.
2. Lion’s Breath for emotional Regulation
Simhasana, or lion’s Breath, is a powerful tool for managing stress and emotional outbursts. I use it with my twins during moments of high tension, when frustration threatens to escalate. The playful roaring and tongue-sticking-out distracts them from their emotional distress, while the deep inhalation and forceful exhalation promotes grounding and relaxation.
Did You Know? Lion’s Breath is believed to stimulate the vagus nerve, which plays a crucial role in regulating the nervous system and promoting a sense of calm.
3. “Blow Out the Candles” Breathing Exercise
Simple breathing exercises can be incredibly effective for calming toddlers. “Blow Out the Candles,” also known as “Star Breath,” involves tracing the contours of fingers while inhaling and exhaling. This technique recently helped resolve a conflict when my twins disagreed about bedtime story arrangements.
By guiding one child through the exercise while the other engaged with the book, I created a 30-second buffer that allowed me to redirect the situation and prevent a full-blown meltdown.
4. Inversions for Enhanced Well-being
Inversions, such as Headstand (Sirsasana) and Handstand (Adho Mukha Vrksasana), offer numerous benefits, including improved circulation, stress reduction, and mood enhancement. While my toddlers aren’t yet able to perform these poses independently, I encourage them to explore the preparatory movements, offering support as needed.
This practice fosters trust, builds self-confidence, and encourages full presence. It’s a bonding experience that allows me to give my children my undivided attention.
5. Shake Out the Anger
Sometimes, the most effective approach is to embrace spontaneous movement. Inspired by kriyas from Kundalini Yoga, we engage in “shake out the anger” sessions. When mindfulness techniques fail, I invite my children to release their frustration through playful shaking and movement.
Pro Tip: If a child resists physical touch during these sessions, allow them to shake independently or practice alongside them without physical contact.
6. Bedtime Mantras for Peaceful Sleep
As infancy, we’ve incorporated the chanting of ”Om Shanti Om” by Deva Premal into our bedtime routine. This consistent practice provides comfort and signals a transition to sleep.On especially energetic evenings, we read From Head to Toe by Eric carle, acting out the animal movements together as a mindful way to wind down.
| Yoga Technique | Benefit for parent | benefit for Child |
|---|---|---|
| Legs-Up-the-Wall | Stress reduction, nervous system reset | Calming effect, bonding opportunity |
| Lion’s Breath | Emotional regulation, stress relief | Distraction from distress, grounding |
| “Blow Out the Candles” | Creative problem-solving, patience | Emotional equilibrium, self-soothing |
What yoga-inspired techniques do you use with your children? How do you prioritize self-care amidst the demands of parenthood?
The principles of yoga - mindfulness, breathwork, and movement – are increasingly recognized for their benefits in managing stress and promoting well-being. As research continues to explore the impact of yoga on the nervous system and emotional regulation 2, its application to parenting is gaining traction. The growing awareness of the importance of parental self-care is driving a demand for accessible and practical tools to support families.
frequently Asked Questions
- What is the best yoga pose for a stressed-out parent? Legs-Up-the-Wall pose is a restorative pose that can quickly calm the nervous system.
- Can yoga really help with toddler tantrums? Breathing exercises like Lion’s Breath and “Blow Out the Candles” can help regulate emotions and de-escalate tantrums.
- Is it okay if my child doesn’t do the yoga poses perfectly? Absolutely! The goal is to create a playful and mindful experience, not to achieve perfect form.
- how can I incorporate yoga into a busy schedule? Even a few minutes of mindful breathing or gentle stretching can make a difference.
- What if my child resists participating in yoga? Respect their boundaries and offer alternatives. You can still benefit from practicing yoga yourself.
We hope these techniques inspire you to bring more mindfulness and calm into your family life. Share this article with other parents who might benefit from these simple yet powerful tools. Don’t forget to subscribe to our newsletter for more insightful articles on parenting and well-being!
