Almost everyone feels they should do more exercise and almost all of us find it hard to fit it in. Childcare can be pretty relentless, but there are plenty of ways to crowbar in a bit of movement as you go about your parenting. It can make you feel less stiff and stressed, take you out of the challenging intensity of the moment, and remind you that you're ALLOWED to do something for yourself whilst being involved in the world's trickiest and most selfless endeavour - raising the future.

Calm the chaos

The power of a few deep breaths can never be overestimated. Whatever you're doing - as in, whatever single activity you're currently involved in - you can take a few deep breaths, and take the time to notice your body moving naturally as you breathe. Your ribcage will expand as you inhale and your chest will rise, and as you exhale your ribs and chest will sink downwards. It's perfectly possible to keep doing whatever you're doing whilst mindfully breathing; it's harder to divide yourself so you keep one part of yourself in your present activity, e.g. carrying a child and a scooter in one hand and a child and a balance bike in the other, and the other part of yourself in your own breathing, mindful body - but yoga is a practice and this is a practice too.

Add in a release of any muscles that you might be tensing unknowingly - repeat offenders tend to be the jaw, shoulders, muscles in the mouth (anyone else grit their teeth when they're concentrating/stressing/trying not to throw your own tantrum in the carpark?), abdominals and glutes - and you'll be a softer, calmer version of yourself.

Mog the cat-cow

A good one to do while reading about Mog the cat, Meg the witch or a rather rude pig called Peppa, the popular yoga stretch cat-cow can be done while sitting as well as on all fours. Lengthen out the spine so you're sitting nice and tall, then bring the heart forward on an inhale - the spine will naturally arch slightly - then round the back on an exhale and lightly draw the navel back towards the spine. Repeat for as long as it feels lovely.

Travelling tadasana

Mountain pose is a pose all of its own. If your mind is wandering a little as you stand and watch your child throwing themselves down a slide for the 437th time - and you wouldn't be the worst childcarer in the world if it did - focus on lengthening both sides of the torso as the tailbone lengthens down. Your legs will be nice and strong, lifting up through the arches of the feet and up through the kneecaps; your pelvic floor can engage lightly too. Soften your shoulders and broaden your collarbones. Breathe. Remember that you're an amazing living body and an amazing living mother.

Tiresome task tree

Hurrah for poses that can be done hands-free! Whether you're washing up, standing up or being kept up, taking a balance pose is calming and yep, balancing. Rest one foot against your ankle, your calf or your inner thigh, using the principles of tadasana, above.

Your ability to balance will probably be different every day - it's affected by so many things including your energy levels, mood, hormonal levels as well as what's physically going on in your body. So try not to give yourself a hard time if you're wobbly - this is hard, and this effort is one of the lynchpins of of yoga. Give yourself a break. Face whatever is happening with humilty, curiosity and acceptance; know that if you don't feel light about it, that's ok, it's the trying that matters.

Soft play shoulder stretch

Another one for standing around - stretch out those tired tense shoulders with gomukhasana arm stretch. It doesn't matter if your fingers reach each other or not - just grab your t-shirt with each hand. Draw your elbows backwards so your chest is open. Check that your spine is neutral - especially your lower spine, it can be easy to over-arch the back in this pose. If you do, just draw the tailbone down a little (lifting the hips has the same effect). Breathe and soften your jaw.

Happy baby, baby

Rolling around on the floor with your kid? Lie on your back, hug your knees in then put your feet up in the air, bending your knees back towards you. Draw your lower back lightly into the floor. If you can grab the outer edges of your feet and press the feet lightly into the hands, the hands into the feet, great; if not, no matter, just take hold of the ankles or calves instead. You can rock gently from side to side, massaging the lower back. Babies/toddlers old enough to copy will love this one too.

Illicit inner thigh squeeze

Take anything light that's about two fists wide and squeeze it lightly between your thighs. Repeat ten times, then have a break and repeat that again. Maybe again too. A yoga block or small pilates ball is ideal, but a sturdy cushion or similar will do just fine. This will exercise your inner thigh muscles (adductors), making your stand taller and feel stronger.

Sign out savasana

Also known as corpse pose, this asana is good if you have absolutely had it and the most you can manage is lying on the floor. If you lie there for long enough, hey maybe everyone will leave you alone and wander off and play independently and quietly! (HA.) Let every single muscle in the body relax, and close your eyes. Probably you'll have to WAKE UP AND ROAR LIKE A DINOSAUR to keep a certain person/s entertained. But take whatever you can get. Take all 2 or 3 seconds. They're all yours.

Sneaking yoga into your childcare routine