Let’s face it, there are just not enough hours in the day - and us busy mums just dont have the time to get stressed out! But it happens to us all from time to time...........

They say that to avoid stress, all you have to do is take time out for yourself, but the reality is sometimes you just can’t. You keep planning a spa weekend in for yourself at some point in the year, and promise yourself that you will have a daily soak in a bubble bath with a glass of wine, preparing yourself to do it all again the next day! Somehow it just never happens.

What about at the time that we start to feel stressed? Well, after some research, I found there is a lot of supporting evidence that basic yoga and breathing techniques are perfect for relaxing you. Yoga posture and breathing techniques have been suggested as simple “of the moment” ways to ease tension and release stress. And no, you dont need to sit on top of your desk with your legs in the air or anything. There are some very simple exercises that can be done in the moment for a few seconds that help you relax, and de-stress.

Example One – Seated Back Stretch

Sit as comfortably as you can on a chair or seat. Straighten your back by pulling in the abdominal muscles and lifting your rib cage slightly. Keep your feet flat on the floor. Practice some natural breathing - in through the mouth and out through the nose – trying to take the air down to the bottom of your lungs.

Now extend your hands above your head, pulling your elbows as close to your ears as possible. Maintain a straight back and continuing breathing in and out deeply.

Example Two - Forward Fold (uttanasana)

Stand up, straighten the spine by engaging the abdominals and slightly lifting the rib cage. Bend the knees a little and then slowly roll down through your spine until you can get your hands on the floor.

Trying to keep the hands on the floor, straighten up your legs and feel the spine stretching as you keep pulling your head down to your knees.

Keep breathing, in and out, holding the stretch for about 8 breaths.

To release, bend the knees again, inhale, and gradually curl up through the spin into a standing position. Repeat 4 – 6 times, each time trying a little harder to straighten the legs.

You can progress this one by taking your hands behind you and lifting them up as you bend forward.

Example Three - Seated Head to Knee (janu sirsasana)

Sit comfortably on the floor, with your legs stretched out in front of you. Straighten the spine by engaging the abdominal muscles and slightly lifting the ribs.

Extend your right leg and foot straight in front of you, and place the bottom of your left foot on the right thigh, ensuring that the right legs remains extended in front of you.

Inhale, and reach forward with your arms, extending out of the waist, bending forward and reaching toward the ankle or foot of the right leg. Try to press the head down toward the knee as you lengthen the right leg. Relax the shoulders and neck into the stretch, keeping the shoulders parallel to the floor. Breathe in and out 4-6 times as you hold the stretch.

To release, inhale as you lift your arms over your head and then drop them to the floor beside you.

Repeat with the other leg. Repeat the routine 4 times with each leg.

All of these stretching exercises take minimal time but have maximum effect at that crucial moment!!

Humming can also help to make you feel relaxed - I’ve tried this, it works! So something as simple as sitting comfortably and your ears with your fingertips, continuing to breath correctly, can do wonders!

Research shows that vitamins B, E and C are good for relieving stress. The best ways to include these are to eat natural foods that include them such as fresh fruits, dark green leafy vegetables, nuts, seeds, fish and lean cuts of meats, and whole grains. Whilst supplements should never be a substitute for a healthy diet, if you feel that your diet is lacking in these foods for a short time, you could take some supplements from a good quality supplier.

Enjoy the moment ....................................