Yoga Routines for Busy Students and Parents: Finding Balance During the School Year

As the school year kicks into gear, finding time for self-care can feel like a challenge. Between early morning wake-ups, packed lunches, homework, and extracurricular activities, it’s easy for your well-being to take a back seat. However, maintaining a regular yoga practice can be a game-changer for managing stress, increasing focus, and staying grounded during this busy season. Whether you’re a student trying to juggle assignments or a parent managing a full household, these yoga routines are designed to fit into even the most hectic schedules.

1. Morning Energizer: A 10-Minute Routine to Start the Day Right

Mornings can be chaotic, but carving out just 10 minutes for yoga can set a positive tone for the entire day. This quick routine is designed to awaken your body and mind, providing the energy boost you need to tackle your day with focus and enthusiasm.

Sequence:

• Child’s Pose (Balasana) – 1 minute

  • Begin your day with a gentle stretch to release tension in the back and shoulders.

• Cat-Cow Pose (Marjaryasana-Bitilasana) – 2 minutes

  • Flow between Cat and Cow to wake up the spine and improve circulation.

• Downward-Facing Dog (Adho Mukha Svanasana) – 2 minutes

  • Stretch out your hamstrings and calves, while energizing your entire body.

• Standing Forward Bend (Uttanasana) – 2 minutes

  • Release any remaining tension in the back and legs, and bring blood flow to the brain for mental clarity.

• Mountain Pose with Breathwork (Tadasana with Pranayama) – 3 minutes

  • Stand tall and practice deep, mindful breathing to center yourself before the day begins.

2. Midday Refresh: A Quick Desk-Friendly Yoga Break

For students and parents alike, midday fatigue can hit hard. This short, desk-friendly yoga routine is perfect for recharging your energy and refocusing your mind without having to leave your workspace.

Sequence:

• Seated Cat-Cow Pose – 1 minute

  • Sit at the edge of your chair, place your hands on your knees, and alternate between arching and rounding your back.

• Seated Forward Fold – 1 minute

  • Gently fold forward from your hips, reaching for the floor or your shins, to stretch the lower back and hamstrings.

• Seated Twist – 2 minutes

  • With both feet flat on the floor, twist your torso to the right, holding the back of the chair with your left hand for support. Repeat on the other side.

• Shoulder Rolls – 1 minute

  • Roll your shoulders up, back, and down to release any built-up tension.

• Neck Stretches – 1 minute

  • Gently tilt your head to each side, holding for a few breaths to stretch the neck.

3. Evening Wind-Down: A Relaxing Routine to End the Day

After a long day, it’s important to unwind and prepare your body and mind for restful sleep. This gentle evening routine focuses on releasing tension and promoting relaxation.

Sequence:

• Reclined Bound Angle Pose (Supta Baddha Konasana) – 3 minutes

  • Lie on your back with the soles of your feet together and your knees falling open to the sides. Rest your arms by your sides, palms up, and breathe deeply.

• Legs-Up-the-Wall Pose (Viparita Karani) – 5 minutes

  • This restorative pose helps to reduce swelling in the legs and calm the nervous system.

• Supine Twist (Supta Matsyendrasana) – 2 minutes

  • Lie on your back, hug your knees to your chest, then drop them to one side while keeping your shoulders grounded. Repeat on the other side.

• Corpse Pose (Savasana) – 5 minutes

  • Finish your practice with deep relaxation in Savasana, letting go of all the day’s stresses.

Making Time for Yoga in a Busy Schedule

Incorporating yoga into your daily routine doesn’t have to be time-consuming. Even just a few minutes a day can make a significant difference in how you feel, both physically and mentally. By prioritizing these short, accessible routines, you can navigate the demands of the school year with greater ease and balance. Remember, self-care isn’t a luxury – it’s a necessity.

Whether you’re doing one or all of these routines, or Frankenstein-ing one of your own, a daily yoga practice can be vital to thriving during the busy school year for parents and students alike. And of course, when you need something more than these short routines, you can always come to The Yoga Common for a longer practice whenever you’d like.