*This blog was written in collaboration with Rachel Epstein from ROMIO and originally published on the Romio website.*

Photo credit: David Tufino

This week we sat down with Romio Fitness Expert, Yvette Jain. This inspiring warrior mom of two can handle it all but not without the help of mediation and yoga.

Who is a warrior mom you ask? Yvette describes a warrior mom as:

“Every mom, dad, parent, caregiver doing his or her best to live a purposeful and fulfilling life while managing every day chaos. She’s raising children, and therefore the future; her life is to lead by message and example. The question I ask myself is, ‘What legacy do I want to leave behind?’ I want what many parents want – to show their kids the value of hard work, the importance of quality family time, and creative thinking to achieve whatever goals they set for themselves. She takes care of her family, and importantly, herself. She lives a healthy lifestyle – working out, being mindful, creating a positive like-minded community for herself and her family.”

As a mother of two Yvette stressed to us all the amazing benefits of practicing yoga and meditation, not only for body but also for mind. She shared with us 9 poses that you can do each day and why they are beneficial.

1. Seated Meditation

Take this pose as your first and last activity of everyday. This pose allows you to reconnect with your body and mind before or after a hectic day. Yvette is demonstrating in Lotus pose, but it can also be done simply with crossed legs.

2. Plank

Remember when you had abs?  Doing a plank for a minute a day will help you get back to that pre-baby bod, and who doesn’t want that!

3. Extended Side Angle

This pose is for the warrior moms who carry their children on their hip for a majority of the day. This will stretch out the QL (Quadratus Lumborum muscle – the side of your abdomen wall.)

4. Tree Pose

This pose is great for grounding yourself physically and mentally, Yvette says. “Often, moms (and most adults!) are constantly in their heads thinking about a lot of different things. This pose allows us to get centered. You ground down through your standing foot, rise up through your sternum, and press your palms together. You can also press your foot into your standing thigh for more stability.”

5. Half Pigeon

This pose will stretch out those hips and glutes after standing all day. The forward fold also offers an opportunity to be calm and introspective.

6. One Legged Forward Bend

Taking this pose will release the tension you have built up in your hamstrings from standing and running around all day. You can add in a torso twist for an added stretch for your QL.

7. Supine Twist

This pose will help lengthen, relax and realign your spine.

8. Supported Butterfly (with Blocks)

This pose requires two blocks, one vertically placed at the base of your head and the other block horizontally placed below your shoulder blades. Stay in this position for 5-10 minutes (although you may never want to get up!) This position is great for opening up your chest and shoulder muscles, especially for breast feeding moms who are frequently hunched over.

9. Headstand

“First and second time parents undergo a major life transformation in which their world is turned upside down. They often find themselves in new circumstances – many of which are beyond their control. While they may not have the power to change those circumstances, they do have the power to change their minds. Headstand is a great practice to be able to see life from a different perspective” says Yvette.

Yvette’s priority is parenting but still makes time for her passion, fitness. She teaches private clients, corporate clients, and subs at Crunch gyms in NYC! She is also a writer and blogger who contributes to Mind Body Green, The Refined Woman, Red Tricyle, Ivy Connect and Medium. You can find her on her personal blog, FacebookInstagram, and of course on Romio!

Remember to #KeepCalmWarriorMom