Starting Fresh: How Yoga Can Help You Embrace Change in the New Year
Yoga has been my saving grace for many years helping me through life’s ups and downs and I can truly say it has been lifechanging. It has supported me and lifted me up when I’ve needed it, providing me with energy when tired and grounded me when stressed. I get you because I’ve been there and living it myself. As we start a new year yoga offers you a time for reflection, renewals and setting your intentions for growth. For mums, this period often brings a mix of excitement and overwhelm as you juggle family responsibilities and personal goals. Yoga offers a gentle yet powerful way to embrace change, release the past, and step into the new year with clarity and purpose.
Here’s how yoga can support you in starting fresh, along with a simple practice to help you feel refreshed and ready to take on the year ahead.
Why Yoga is Perfect for Embracing Change
Change, while necessary, can sometimes feel unsettling. Yoga provides tools to navigate these transitions with grace and mindfulness:
1. Encourages Presence
Yoga helps you stay grounded in the present moment, making it easier to accept and adapt to change without resistance.
2. Releases Stagnant Energy
Through movement and breathwork, yoga clears physical and emotional blockages, creating space for new opportunities.
3. Builds Resilience
Regular practice strengthens your body and mind, equipping you to handle challenges with calm and confidence.
4. Inspires Intentional Living
Yoga encourages self-awareness and mindfulness, helping you align your actions with your values and intentions.
A Sample Yoga Practice for Mums on the Go
This quick, energizing sequence is perfect for busy mums who want to feel refreshed and ready for a new start. You can complete this practice in 10–15 minutes, making it easy to fit into your morning routine or whenever you need a reset.
1. Centering Breath (2 Minutes)
Sit comfortably with your back straight.
Close your eyes and take a deep inhale through your nose, followed by a long exhale through your mouth.
Repeat for five breaths, silently affirming: “I am open to change and new beginnings.”
2. Cat-Cow Stretch (2 Minutes)
Begin on hands and knees in a tabletop position.
Inhale, arch your back, lifting your head and tailbone (Cow Pose).
Exhale, round your spine, tucking your chin and pelvis (Cat Pose).
Flow between these movements for one to two minutes to release tension in your spine and energize your body.
3. Downward Dog to Plank Flow (3 Minutes)
From tabletop, lift your hips into Downward Dog, creating an inverted V shape.
Inhale, shift forward into Plank Pose, engaging your core.
Exhale, return to Downward Dog.
Repeat this flow for one to two minutes to build strength and focus.
4. Low Lunge with a Twist (2 Minutes)
Step your right foot forward into a Low Lunge, keeping your left knee on the ground.
Place your left hand on the mat and twist your torso to the right, extending your right arm toward the sky.
Hold for five breaths, then switch sides.
5. Seated Forward Fold (2 Minutes)
Sit with your legs extended straight in front of you.
Inhale, reach your arms overhead, and exhale, fold forward, reaching for your feet or shins.
Relax your head and breathe deeply for five breaths, allowing tension to melt away.
6. Final Relaxation (2 Minutes)
Lie on your back in Savasana (Corpse Pose).
Close your eyes and let your body fully relax.
Reflect on one positive intention for the year ahead, visualizing it with each breath.
Steps to Create Your Morning Ritual
Creating a morning ritual isn’t about perfection; it’s about finding small ways to center yourself amidst the busyness of life. By starting your day with mindfulness and intention, you’re setting the stage for a year filled with growth, positivity, and balance. Having a calm start to your day will set a peaceful tone for your day ensuring you align your goals with your values. This is also an important thing you can teach your kids as in today’s busy and noisy world we often don’t stop and listen to what we really want and need.
Take this opportunity to nurture yourself, and watch as the benefits has a flow on effect on your days, your family, and your entire year.
1. Wake Up 10 Minutes Earlier
Giving yourself even a small buffer before the day’s demands can make a big difference. Use this time for YOU.
2. Begin with Gratitude
As you wake up, think of three things you’re grateful for. This simple act can shift your mindset to one of abundance and joy.
Write them down in a journal if time permits.
3. Hydrate Mindfully
Start your day with a glass of warm water with lemon or a herbal tea. Sip slowly, savoring the moment and visualizing your energy replenishing.
4. Move Your Body
Incorporate gentle yoga stretches or a quick 5-minute movement routine to awaken your body and release tension.
Example poses: Child’s Pose, Cat-Cow, and Standing Forward Fold.
5. Set an Intention for the Day
Sit comfortably and take a few deep breaths. Reflect on how you want to feel or what you hope to achieve today. Examples:
“Today, I will approach challenges with patience.”
“I will focus on being present with my family.”
6. Plan Mindfully
Take a quick glance at your schedule or to-do list. Prioritize the top 1-2 tasks that align with your goals, so you’re not overwhelmed.
Tips for Staying Consistent
Set a Routine: Dedicate a specific time for your practice, even if it’s just 10 minutes.
Create a Space: Find a quiet corner in your home where you can practice without distractions.
Get the Family Involved: Encourage your kids to join you for a fun, family-friendly yoga session.
Be Kind to Yourself: Consistency matters more than perfection—do what you can, when you can.
Embrace the New Year with Yoga
Starting fresh doesn’t have to feel overwhelming. Yoga offers a pathway to renewal that’s accessible, grounding, and deeply nurturing. As a busy mum, taking even a few minutes each day to move, breathe, and reflect can transform how you approach the year ahead. Embrace the changes, trust the process, and let your yoga practice guide you toward growth and balance.
