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​Images by Miki Yamawaki Photography

  • Chika Yamawaki

5 yoga hacks for new mums who have no time

Updated: Mar 12

Hey beautiful mumma! I know what it’s like to be a new mum and having NO time to yourself. I’ve been there. My daughter is 3 and goes to a daycare a few times a week so I finally have some time to myself to write a blog like this but oh boy, the first 3-4 months was real tough! Felt like I had no time to go have a shower. Couldn’t even go to a toilet when I needed to. I even decided to cut my hair short because I had no time to brush it let alone dry it… When you’re so deprived of something as basic as sleep, you will be like “when do I find time to do yoga?!” I’d say you would always make time for something that really matters. If you’re like me, I bet you know the healing power of yoga and the importance of daily practice. So make time for it even if it’s only 5 or 10 minutes! From my personal experience, I can tell you it’s really important to keep your practice going and keep your body moving especially if you had a regular practice before you had your baby. Our body is just not designed to sit for all day. Your body will quickly tighten up if you don’t stretch and release tension everyday because of the extended period of sitting (breastfeeding) or repeated lifting & carrying of your baby. It’s never too late to start so start TODAY! Here are just 5 little tips to share with you, new mummas. (Or you might be 2nd or 3rd time mum with a newborn)

1. Prioritise yoga time over housework

When your baby naps, please please do some yoga before getting onto the housework. You never know how long your baby will sleep for. Yes, I understand laundry & dishes need to be done, house needs vacuuming and we also need to get started with meal preparation. But you see, the list is endless when it comes to housework. Dishes can wait. Vacuuming can wait. Your health & wellbeing is more important than anything else. It can be just 5 or 10 minutes to begin with but that’s better than nothing! Use this time to scan your whole body (for any tightness or aches), do a single pose to release tension (if you can do more, even better!) and rest up in savasana (corpse pose) for conscious relaxation.

2. Stretch out in bed or in the kitchen

I often sneak in reclining bound angle pose in bed either before getting out of bed or going to sleep. While cooking or waiting for a kettle to be ready, I might be doing a few lunges, doing a chair pose or doing down dog on wall. Yes, resting & relaxing is important but finding balance between rest/relax and moving/staying active is also important! We spend way too much time sitting especially when your baby is teeny tiny so get stretching whenever you find the opportunity!

3. Become aware of your posture while breastfeeding

Be mindful of how you’re sitting and breastfeeding your baby. Try not to round too far forward and see if you can find length in the spine. Draw your shoulders back and down. If you notice any tightness or tension anywhere in your neck/shoulders, use your exhalation to release it. Use this seated time to practice pranayama (breath control) or mindfulness meditation. Extended exhalation is a great option to release tightness and turn on the relaxation response. If you’re new to meditation, read the next point, online resources that help you do guided practice from home might be more helpful.

4. Use online resources to help you with your home practice

If you're new to yoga & mindfulness and find it difficult to do a self-guided practice. You may find it helpful to have access to videos and listen to the instructions of a teacher. I have an online yoga & mindfulness program called, The Self-Care Toolbox for Mindful Mums. The enrolment is currently closed but if you want to be the first one to be notified when the door opens again, check out the full details by visiting the link below and join our wait list. When you join the list AND later purchases the program, you will receive a bonus resource, described at the bottom of this post.


5. Join a local mums & bubs class

At least once a week, treat yourself with a proper yoga class! Perfect excuse to get out of the house and meet other like-minded mums in your local area. The key is to pre-book the class so you have motivation to get out of the house and not to miss the class! If you live on the Northern Beaches NSW, come join us for our child-friendly classes every Wednesday in Dee Why or every Friday in Mona Vale. The term 1, 2020 ends on 27 March 2020.


If you'd love to find out more details of the next term, send me an email me at info@wayoga.com.au to enquire further.

And if you’re struggling to leave the house and would love me to come and teach you in the comfort of your own home, I’m also offering private classes. To find out more details, please visit the link below.


There you have it. Hope this helps! Remember, little bit of yoga everyday is better than nothing. If your little one is happy and not needing your attention, obviously you can stretch out while your baby is awake or you may even choose to stretch out together. I feel I made a mistake of not staying as active as I should have been in the first 6 months of being a mum (mainly due to severe sleep deprivation and lack of energy) so I just don’t want you to make the same mistake. So make time for some yoga today! Your body, mind & heart will all thank you for it. I'd love to share one more resource to help you prioritise self-care and stop putting yourself at the bottom of the list. Check out my self-care checklist which includes 14 questions to help you become a happier and healthier version of you. These are the questions I ask during one-on-one private sessions with my clients and a must-tool to take your health to the next level.


*Please note that it’s recommended you wait to commence yoga practice until you receive the green light from your GP at 6-week check. If you had a caesarean birth, give it at least 8 weeks before you return to a mat so you can give your body time to heal.

About Chika

Chika is a Sydney Northern Beaches resident, mum to a toddler and Yoga Australia registered teacher. She has been a student of yoga nearly 12 years, teaching for the last 6 and is passionate about empowering other mums to make self-care their priority so they can become a happier and healthier version of themselves. She shares simple yoga & mindfulness tools that you can easily incorporate in your daily self-care ritual. She specialises in pre & postnatal yoga, mums & bubs / toddlers yoga, kids yoga, family yoga, yin yoga & mindfulness meditation.