As women, moms, and entrepreneurs, we move through a lot personally, professionally, and emotionally. When seasons change, everything around and within us shifts, too. It's not just about the weather. It's energy, schedules, routines, moods, and even motivation. And during those times, we often feel scattered, distracted, or straight-up overwhelmed.
Yoga is one of the most powerful tools to anchor ourselves, clear the mental fog, and come back to center.
You don't need an hour-long practice or a perfect flow. You just need intentional movement and breath. Let's talk about how you can use yoga to regain focus, clarity, and direction when life (and seasons) feel like too much.
Poses That Promote Focus
Some poses are built for laser focus. They challenge your attention, your body, and your breath all at once. Two of the best for this? Tree Pose and Warrior II.
Tree Pose (Vrksasana)
This pose forces you to be present. You're balancing on one foot while grounding through your standing leg and keeping your gaze steady. Your body and mind sync up fastor you fall out of it. And that's the beauty of it. You practice returning to focus. Again and again.
How to do it:
- Stand tall, press one foot into your opposite inner thigh or calf (avoid the knee).
- Hands can be at heart center or overhead.
- Find a steady gaze point.
- Breathe. Stay for 510 breaths.
Warrior II (Virabhadrasana II)
Warrior II is strength and focus in action. Your legs are rooted. Your gaze is sharp. You're holding steady while grounded in power. This pose connects you with clarity and purpose.
How to do it:
- Step one foot back, bend the front knee.
- Arms reach out shoulder height, gaze over front hand.
- Keep hips open, shoulders relaxed.
- Stay for 58 breaths.
Balancing Poses to Ground Yourself During Transitions
When you're juggling business, motherhood, relationships, and your own growth, transitions can hit hard. Balancing poses help pull you out of your head and back into your body. They teach you to breathe through discomfort and shift with intention.
Try these grounding poses:
Eagle Pose (Garudasana)
Great for building focus and opening tight areas (hello, shoulders). It forces you to engage your whole body while maintaining balance.
- Wrap one leg over the other, same with arms.
- Sink hips, keep spine tall.
- Focus your gaze and breathe.
Dancers Pose (Natarajasana)
This one teaches grace through chaos. It's energizing, opening, and grounding at the same time.
- Balance on one leg, lift the other behind you.
- Hold your ankle and reach opposite arm forward.
- Keep your chest open and steady your gaze.
These balancing poses activate the parasympathetic nervous systemyour body's "rest and reset" mode. Perfect for when life feels noisy.
A Short Sequence for Mental Clarity
No time for a full class? Here's a quick flow you can do in 10-15 minutes to reset and refocus:
Seated Breathwork (2 minutes)
- Close your eyes. Inhale for 4, hold for 4, exhale for 4.
- Repeat for 23 minutes to calm and center your mind.
Cat-Cow (1 minute)
- Warm up the spine and get energy flowing.
- Your movement flows with your breath.
Tree Pose (1 min each side)
- Find your center.
- Stay focused.
- If you fall out of the pose, pause, recenter, and try again.
Warrior II (1 min each side)
- Reconnect with your strength and vision.
- Be sure to engage your legs.
Standing Forward Fold (12 mins)
- Release tension and breathe deeply.
- Can't reach the floor? No problem, place your hands on your shins or thighs.
Legs Up the Wall (35 mins)
- Restore and reset. Perfect for calming the nervous system.
- This pose promotes restful sleep.
End with a few deep breaths in stillness. That's it. Simple. Effective. Grounding.
Stay Consistent for Lasting Results
Yoga won't erase your to-do list or make the school pickup line go faster. But it will help you show up with more focus, clarity, and intention. It reconnects you to your power quietly, consistently, and without judgment.
Especially during seasonal shifts, the best thing you can do is keep showing up for yourself. Even when it's just 10 minutes on your mat.
You don't have to do it perfectly. You just have to do it.
