Beginner Yoga Poses to Try with Your Children
If you are looking for a new and fun activity to try with your children that will not only benefit your health but will also teach discipline, grab a mat and try these yoga poses together! Research has shown that the current generation of young adults is the most stressed out generation. That was before the pandemic. The added stressors COVID-19 brings, makes it even more valuable for children to be able to practice self-care by creating an inner calm that allows them to more easily face challenges and uncertainty. Consider making yoga part of your morning routine to start the day more relaxed and focused.
Benefits of Yoga
The evidence of yoga practice among children indicates improved benefits in concentration, stress alleviation, self-awareness, consciousness, self-regulation, behavioral and emotional maturity, and self-confidence in everyday life. There is also evidence where yoga has worked as an adjunct to medical treatment of mental illness with positive effects.
Practice These Poses with your Children
In order to set your children up for success, consider their age and energy level before starting your practice. For grade school kids, consider some form of exercise to burn off energy before you begin your yoga practice. Otherwise, it may be a challenge for your child to concentrate. Set your child up for success. Start by practicing each pose (in order) for just a minute and build up to 3 minutes. Be sure to breathe while in each pose; don’t hold your breath. Take your time transitioning from one posture to the next.
Center YourselF
Begin any practice by sitting on a chair, feet planted firmly on the ground or cross-legged on the ground. Hands can simply rest on the knees or bring the hands pressed together at the level of the heart in prayer pose. Knuckles of thumbs press lightly into the sternum, elbows are up and shoulders are down. This posture activates the heart meridian or energy channel. If sitting on the ground, check that knees are below hips to ensure that spine is properly aligned. If knees are above hips then simply sit on a bolster or rolled blanket to adjust the angle.
In this posture, close your eyes and take 5 deep breaths together. Focusing on the breath, begins a process of mindfulness (being present in the moment). Suspend your last breath and set an intention for your practice. It may be as simple as being more present, you may choose to dedicate your practice to someone in need.
Side stretch
Sit up nice and tall. Make a V with your legs until you feel a slight stretch in your inner thighs. You may choose to bring to bend one knee and bring that foot towards the inner thigh of the other foot (as shown in photo below). Take a deep inhale, elongate the spine and bring hand over head to touch opposite foot as you exhale. Pause for a moment before coming back up. Elongate the side of the body from extended hand downward. Repeat on opposite side and continue to alternate sides.
cat cow
Come onto all fours with hands directly under the shoulders palms facing down. Tops of feet are on the floor. Inhale as you. come up into cow, head come back slightly and exhale as you round the back into cat, dropping the head. Ideally, don’t bend the elbows. This exercise massages the full length of the spine.
Tree pose
Come standing with feet together. Find a spot across the room to focus your gaze; this helps you maintain balance. Shift your weight onto your right foot and slowly bring your left foot up and press it against the side of your right thigh. You can modify by keeping the ball of your foot on the ground and only pressing your left heel against your right calf. Slowly stretch arms up, palms facing inward. If you fall out of the pose, simply take a deep breath and start again. This is a balancing pose that helps you feel grounded. It is also an opportunity to break a pattern of self-judgement (when not being able to hold the pose).
Camel pose
Come kneeling on the floor with knees hips with apart. Backs of the feed are flat against the floor. Elongate the spine and lift the chest. Reach one hand up and back until you reach your heel. Do same with other hand. Allow the head to drop. Instead of placing hands on heels, you can also modify the pose by placing the hands, fingers facing down, on the lower back.
Down dog
Come onto all fours with your hands directly under your shoulders. Tops of feet resting on floor. Exhale and push arms up and straighten legs. Neck is inline with the elongated spine and gaze is towards the navel. Pull shoulder blades down the back. Strength comes from legs, as well as the arms. This pose engages all the major muscles of the body. Breath normally. To come out of the posture, bend your knees and slowly come back down to mat.
rocking horse
Lie on your belly and bend your knees. Grab your ankles with your hands. If you can reach, use a strap or a towel. Lift your thighs, head and chest as far off the ground as you can. Pull your shoulder blades down as you press the base of your spine into your mat. Either hold the position or rock, if you can. To end, release your ankles and allow your body to relax on your belly. Head either to one side or on your hands.
Corpse
Just lying on a mat may not seem like a real pose. However, it is a key posture to end any yoga practice. Yoga moves energy in the body so resting also allows energy to move and bring your body into greater realignment. It is teaches us the importance to value rest. So take a few minutes in this posture with arms at your side, hands palms down for grounding or palms up to receive energy. Focus on the breath and give yourself permission to rest.
Closing Out Your Sequence
To end a sequence, come sitting up and either end the class with a small prayer or a few breaths together to honor your practice. At the end of the day, a yoga practice is a personal experience. It is a way for you to get to know yourself better from the perspective of a quiet and balanced mind and body. Increasing one’s self-awareness and inner calmness is very empowering.
Pose #1: Center Yourself; Pose #2: Side Stretch; Pose #3: Cat Cow; Pose #4: Tree Pose; Pose #5: Camel Pose; Pose #6: Down Dog; Pose #7: Rocking Horse; Pose #8: Corpse Pose; Pose #8: Closing Out