The Yoga Sprinkle – All Day Yoga Practice for Moms and Busy People

Posted by in Meditation

If you’ve been following this blog, you know that I have recently had a baby and I am desperately trying to get back into my yoga practice. It’s not going so well. Being a single mom, means I’m with my daughter all the time. She also refuses to take a bottle, no matter what I have tried, so leaving her for long periods doesn’t work so well (long is a yoga practice).

I have recently started doing yoga all day long in tiny little 5 minute spurts and it’s working out like gang busters!

Here’s how I’m able to get a full practice in throughout the day – I call it, “the yoga sprinkle”.


Luna is at her best first thing in the morning. After a long cuddle in bed, I get up and with her still in my sight, I start by putting on a song – my fav is “Hari Om Ganesha” by Janet Stone & DJ Drez. I stretch up nice and tall and then do a few asana postures to wake up. Nothing crazy, just three sun salutations, then a wide leg forward fold, triangle, into warrior two and vinyasa to the floor. Choose three postures you want to work on for the day (it helps if they flow together) and hold each one for three deep breaths. Luna usually giggles from the bed and the song helps to keep her happy as well as give me a nice timeline.

Once the asana has been completed, then I get ready and put on my morning chants from the Sivananda ashram on Youtube and chant along, working out my throat chakra and practicing some bakthi yoga while I make breakfast or get Luna ready. It takes about 15 minutes to do the full chant – try not to get lost in thought but to keep your actions mindless and your focus on the call and response singing. Don’t worry how you sound, just try to put a little heart into it.

If you’re keeping score, that’s 20 minutes of yoga already and the day is just starting.


Sometime in the afternoon, I stretch it out and practice my three postures from the morning. Usually this is in a downtime for Luna, like when she wakes up from a nap (because she only naps in my Ergo carrier on my body right now) and is sitting happily in her bouncy chair, entertaining herself by grabbing toys and putting them in her mouth.

If you need to get focused, try a couple sun salutations first to get you into the groove and loosen up your body.


Luna takes about an hour to fall asleep while she nurses. I am usually lying in bed with her with the lights turned low to get the bedtime vibes flowing. I either put on a 10 minute guided meditation while we are lying together, or a 5 minute once she is sleeping. If you feel pretty energized and want to work on your three postures then you can do that, but I usually do postures that work lying down: twists, bringing one knee to my chest and then the other, straight legs to the ceiling then slowly lowering them to the bed with control, all the while breathing deeply.

We are now approaching 30 minutes of yoga in a day. If you want to get really fancy and you have the time, a guided yoga nidra session lying in bed is a nice way to end the day and take your practice to an hour.

It’s the yoga sprinkle and it works just fine. Letting go of needing to carve out a full half hour to 90 minutes really helped me to actually get enough in for the day, and pausing to do 5 mindful minutes has helped me to keep my vibe up all day, not to mention work out the kinks of my sore back from carting a squirmy little queen around all day.

Rinse and repeat your three postures for up to a week then switch to new ones.

If you try this out, please leave comments on how it went for you, what your favourite postures are etc.