If you’re a parent in Dubai, you know the back-to-school rush hits hard. Between early alarms, work demands, school pickups, homework, and dinner routines, your evenings can feel like a whirlwind. By the time the house is quiet, you’re too wired to sleep but too tired to do anything else.
That’s where yoga comes in—not as another task on your to-do list, but as a simple, grounding ritual to help you unwind, reconnect with your body, and reset your mind.
In just 10 minutes, you can transition from chaos to calm. Here’s how.
Why Parents Need Evening Yoga
When you’re constantly in go-mode, your nervous system stays on high alert. That can lead to:
- Poor sleep
- Digestive issues
- Mood swings
- Hormonal imbalance
- A general feeling of burnout
Yoga helps flip the switch. Evening flows that focus on breath, gentle movement, and deep relaxation activate the parasympathetic nervous system—also known as your “rest and digest” mode.
Even better? You don’t need a studio, fancy clothes, or even a mat. Just a quiet corner and a few minutes of intention.
At Pratimoksha, we often recommend short evening routines to our yoga therapy clients who are juggling parenting and professional life. These flows are tailored, realistic, and deeply effective.
A Simple 10-Minute Flow for Tired Evenings
You can do this sequence in your living room, next to your child’s bed, or even in your pajamas. The goal isn’t flexibility or fitness—it’s connection and calm.
1. Seated Shoulder Rolls (1 min)
Sit cross-legged or on a chair. Inhale as you lift your shoulders up, exhale as you roll them back and down. Do 10 slow circles in each direction.
Why: Releases the tension you’ve been carrying all day.
2. Cat-Cow (2 mins)
Come to all fours. Inhale as you arch your back and look up (Cow), exhale as you round your spine and tuck your chin (Cat). Move with your breath.
Why: Gently stretches the spine and improves circulation.
3. Child’s Pose (2 mins)
Sit back on your heels, forehead to the ground or a cushion, arms extended or tucked by your side.
Why: A deeply grounding pose that calms the nervous system.
4. Reclined Twist (2 mins each side)
Lie on your back, hug knees to chest, then drop them to one side while extending arms out in a T-shape.
Why: Helps release tension from the lower back and improves digestion.
5. Legs-Up-the-Wall (2-5 mins)
Place your legs up against a wall and let your arms rest by your side. You can place a cushion under your hips if needed.
Why: Reduces swelling in the legs, slows the heart rate, and invites deep rest.
Optional Add-On: Breathing or Meditation (3-5 mins)
After the flow, sit comfortably and try:
- Box Breathing (inhale 4, hold 4, exhale 4, hold 4)
- Bhramari (Humming Breath) to soothe anxiety
- A short guided meditation or body scan
How It Helps You Reconnect
Even a short practice can:
- Improve patience and presence with your children
- Help you sleep better
- Boost mood and reduce end-of-day irritability
- Support hormonal balance and reduce evening cravings
In our women’s wellness programs, parents often tell us how this tiny window of self-care becomes the most important part of their day. Under the guidance of Lalitha Viswanath, we help them reclaim their energy, without adding pressure.
Make It a Family Ritual (If You Want)
Your child can join in! Doing a few simple poses together at night helps children release their own stress and creates a bonding experience.
Try calling it “wind-down time” instead of yoga. Keep it fun and light.
No Perfection Needed
Missed a day? No problem. Did only one pose? That’s enough. Yoga isn’t about performance. It’s about pausing. And in a city like Dubai where life moves fast, even one pause a day is powerful.
If you’re curious how yoga can support your parenting journey, book a trial session. Let us help you design a simple practice that fits into your real life.
In just 10 minutes, you can shift from scattered to centered. That’s the gift of yoga—and it’s one you absolutely deserve.
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