The Self-Care Toolbox for Mindful Mums
Online mini yoga course for busy mums
The enrolment is currently OPEN!!
This course is specifically designed for busy mums who feel they have no time. It helps you from feeling stressed & tired to feeling calm and relaxed in 10-15 minutes. This will give you simple tools to help you become a happier & healthier version of you. Perfect program if you want to be a better mum for your kids!
Hey lovely mama! My name is Chika and I’m a Yoga Australia registered teacher and mum to a 4-year old daughter. I’ve been helping hundreds of mums find calm in their chaotic day through the healing power of yoga & mindfulness for the last 6 years. I’ve created this course for you to help you incorporate stretches, relaxation and meditation in your busy day. I know finding time for yourself becomes a challenge when you’re caring for little people so all the videos in this course are kept short and sweet. This course will offer you the convenience of stretching from the comfort of your own home whenever you like, whenever your baby naps. It’s designed to support your home practice so you can continue to nurture and nourish you even though you may not have a lot of time. You can mix and match these bite-sized videos depending on how much time you have and how you’re feeling on any given day.
What’s included in this mini course
The following 8 videos – total of around 80 minutes
Welcome (4 minutes)
Tips & Suggestions on sequencing (6 minutes)
Pranayama: Breath Control - Equal Breathing (7 minutes)
Asana: Yoga Poses - Neck & shoulder release (15 minutes)
Asana: Yoga Poses - Hip release (16 minutes)
Asana: Yoga Poses - Back release (14 minutes)
Savasana : Conscious Relaxation (7 minutes)
Meditation (10 minutes)
*Please note all yoga poses covered in this course are floor-based poses. You will not find any standing poses in this course. All the videos focus on you and are not designed to do yoga with your baby. It’s best if you can find some quiet time alone (e.g. when your baby naps), however, it doesn’t stop you from watching them with your little one.
Release tension and tightness in particular area of your body
Find a calm and relaxed mind
Feel nurtured and nourished on all levels
Be kinder to yourself and others including your child
Be more patient and accepting towards yourself and others including your child
Feel empowered to be given simple tools to take a good care of you
Be ready to jump back into the mummy role
Recharge your batteries so you can be a better mum for your child
Who is the course for?
The course is specifically designed for new mothers who struggle to find time to get to a physical yoga class. For you to participate in yoga poses, please make sure you’re at least 6 - weeks postpartum. (8 weeks if you had a cesarean birth) You might be the 2nd or 3rd time mum with a newborn baby and want to take advantage of your baby’s nap time to stretch out at home. The course is suitable for all levels including beginners. It can be enjoyed by anyone who is interested in short, simple practice.
Who is the course NOT for?
The course is NOT designed to lose your weight. It focuses more on relaxation and releasing of muscular tensions to work with common complaints many new parents have including neck & shoulder tension, tightness in hips and achy lower back.
If you’re pregnant
Please refer to FAQ below
What's needed to access the content
Facebook account as all the videos are made available in a designated Facebook Group.
You will receive the link to join the group once the payment is finalised. Please provide email address you used to purchase the program at the time of sending request to join the group and allow maximum of 24 hours until your request is approved.
AUD $33 (one-time payment)
Money Back Guarantee
If the tools shared in this program didn’t help you release muscular tension in your neck & shoulders, hips or lower back, or didn’t help you cultivate a calm, relaxed mind, please email us at email@example.com within 14 days of purchase and we will refund your investment. Investment is non-refundable after this date.
"This yoga course is great! I like the fact that you can mix and match the videos according to your needs and how much time you have in hand. Even just doing one pose has helped me to feel more calm and centered. Highly recommended for busy mums. " Nana
“Chika has such a soothing and calm voice that makes practicing with her very enjoyable and relaxing. I loved the short videos that are great for me to do while my 11-week old naps.
Or if I have more time I can do multiple videos in a row.” Jenn
“This mini yoga course was a gentle and relaxing start to my morning. My shoulders and back felt looser straight away which was great and the mediation and relaxation was much needed.” Kate
Frequent Asked Questions (FAQs)
I have a newborn baby and not sure if I can find time to do the program. I struggle to find time to shower!
All videos are short and sweet, around 5-15 minutes in length. I invite you to take advantage of your baby’s nap time and prioritise yourself over housework. I also invite you to take advantage of weekends when you’re likely to receive more help from your partner, friends or family. You will always make time for something that matters and your health & wellbeing matter to you & your family!
I have a newborn baby but have not had a 6-week check with my GP yet. Can I sign up?
Yoga videos in this program are most suitable for women who are at least 6 weeks postpartum
(8-week if you had a ceserean birth) and received approval from their GP to recommence general exercise. Having said that, neck & shoulder video contains gentle stretching that is safe for most women unless they are carrying injury or chronic pain in upper part of their body. Pranayama, deep relaxation and meditation videos would be life saving tools during first weeks of motherhood when you're most likely to to be sleep deprived. So the shortanswer is YES, but I encourage you to get a green light from your doctor before watching hip release & back release videos.
I’m a 2nd (or 3rd) time mum with a newborn. Life is chaotic and I struggle to find time. Is the program suitable for me?
Yes, the program is for you. The same reason as above. The program will help you recharge your batteries. You can’t pour from an empty cup, beautiful mumma!
I don’t have a newborn but I’m a busy mum trying to find a balance between work and family life.
Yes, the program is for you. It’s for anyone who enjoys short and simple guided practice.
I’m not a mum but I enjoy your teachings. Can I join?
Although the program is specifically designed for time-poor mothers, that doesn’t stop you from enjoying the content if you’re interested in short and simple practice I share. Please be aware that the program offers short videos of 5 to 15 minutes and yoga videos target specific areas of your body. It is different from a well-rounded general yoga class I deliver face-to-face. Please refer back to what’s included the program once again so you can make an informed decision.
I’m pregnant. Can I sign up?
This program is not specifically designed for pregnant women, however, you may choose to take advantage of the limited time offer to purchase this so you will have the resources available for you when your baby arrives. If you’re new to yoga and in your 1st trimester, I don’t recommend doing most of the yoga poses due to the sensitive nature of this time due to high risk of miscarriage unless you have previous experience in yoga. Pranayama, Savasana and Meditation, however, can be practised safely and working on neck & shoulder release sequence might be appropriate for many. If you’re in your 2nd or 3rd trimester, staying in supine position (lying on your back) is NOT recommended. Pranayama can be practised in a seated position and Savasana can be practised while you lie on your left side of your body. Any poses that involve compressing of your belly and strong twists & backbends are NOT recommended for pregnant women. Please avoid practising back release sequence as this will compress your belly and put your body into backbends. I strongly advise you get in contact with me before you commence any part of the program.
I’ve never done yoga before. Is the course suitable for me?
Yes, it’s suitable for all levels including beginners. Make sure to listen to your body and avoid any poses if you feel any pain. Not all poses might be suitable for everyone. This is the opportunity to honour your unique body and do poses that make you feel good.
How do I access the course?
As soon as the payment is confirmed, you will receive an email with a PDF document attached, which contains the link to join our special Facebook group via email. Please make sure to check your spam/junk (or promotions if you use Gmail) if you cannot find our email in your inbox. All the video contents can be accessed through this designated Facebook Group. We require the email address you used to purchase the program to approve your request to join the group. Please allow 24 hours for your request to be approved. If you experience any problem, email us at firstname.lastname@example.org
Are there mums & bubs yoga videos where I learn how to do yoga with my baby?
No, the content focuses on you. These videos are most suitable to watch alone when you have some quiet time away from your baby. However, there’s nothing stopping you from watching them as long as your baby’s needs are taken care of or she is happily playing in the background.
Can I receive personalised attention from you?
This offers you a library of pre-recorded videos so you will not be receiving personalised instructions.
Please consider booking a one-on-one online class with me if you'd like to receive personalised class.
How long can I access the course content for?
There is no time limit as long as the program is purchased while the door is open. You can access the course content as long and as frequently as you wish and use it at your own pace.
If your questions are not answered here, we welcome you to email us your questions at email@example.com
About the creator of the program
Chika is a Yoga Australia registered teacher, a student of yoga for over 13 years and have been sharing the wisdom of yoga & mindfulness as a teacher for the last 7 years. She has seen hundreds of people transform their lives through the healing power of yoga & mindfulness including young children. She is passionate about connecting with other mothers and inspiring and motivating them to incorporate yoga & mindfulness in their daily self-care ritual. She wants to help you create healthy habits so that you can be a happier and healthier version of you. She has an almost 5-year old daughter and specialises in prenatal yoga, postnatal yoga, mums & bubs yoga, family yoga, hatha yoga, yin yoga & mindfulness meditation. She is also a creator of the Mindful Mama Membership, the online village of mums who aspire to embrace yoga, mindfulness and Ayurveda every day.