You’re running on cups of tea and five-minute windows between nappies, playtime and bedtime. Some days you need a quick energy reboot; other days you need ten calm minutes to steady a frayed nervous system. Below are six simple, effective poses you can do in about five breaths each — with gentle postpartum options and household props (yes, a kids’ puzzle box counts) so nothing gets in the way.

I see you, new parents—especially those navigating the slow, tender path of recovery after birth. The first weeks blur together—sleepless nights, feedings at odd hours, and your body learning how to heal while you care for someone brand new. You want to be there for your little one, but you might also feel that quiet ache to find yourself again.

You’re not alone. The bittersweet mix of love, overwhelm, and longing for even a few minutes to breathe is felt by so many of us—myself included.

If you ever feel like you’re the only parent whose home looks nothing like those serene spaces you see online… you’re not alone. In fact, the expectation that wellness needs a spotless “zen den” often makes things harder, not easier. What if true calm and connection were already woven into your everyday family life—mess and all?