Yoga, as a practice, enhances your physical, psychological and emotional well-being. Participants of all ages can improve strength and flexibility, as well as breathing and concentration from a yoga workout. Relaxation techniques decrease stress and anxiety. Yoga is typically identified as an adult activity. However, a growing number of classes are now geared toward children. Yoga poses were originally modeled after animal movements and postures. Exploring animal behaviors adds an enjoyable and educational element to yoga exercises for children while improving their health and fitness levels.
Lion Pose
This exercise stretches your arms and facial muscles and relieves respiratory ailments. Sit on the floor with your knees bent and your feet under your thighs. Keep your back straight and extend your arms down, placing your hands on your thighs. Begin the exercise by inhaling through your nose. While deeply exhaling, open your mouth wide and stick out your tongue. Look up with your eyes towards your forehead and spread your fingers apart extending them over your knees. Hold this pose as you inhale and exhale for five full breaths through your mouth. This exercise can be enhanced for kids by having them roar like a lion as they exhale.
Butterfly Pose
This exercise stretches your hips, lower back and inner thighs and increases circulation to your hips. Sit on the floor with your knees bent and out to the sides. Place the soles of your feet together and hold your feet or ankles with your hands. Contract your abdomen to keep your back straight. Begin the exercise by lowering your knees to the floor. Enhance the stretch by placing your elbows on the middle part of your inner thighs, gently pressing your knees towards the floor. Hold for five full breaths, and then release the stretch. This exercise can be enhanced for kids by having them make believe that they are butterflies and their thighs are wings. They can gently lift and lower their knees to the floor imitating a butterfly flapping its wings.
Cobra Pose
This pose increases spinal strength and flexibility, leg strength and hip flexibility. Lie on your stomach with your legs extended. Bend your arms at your sides and place your palms on the floor by your chest. Extend your feet placing your toes flat on the floor. Begin the exercise by pushing your upper body up with your hands on the floor until your arms are fully extended. Keep your hips on or close to the floor, your back straight and your chest facing forward. Contract your buttocks and abdomen to support your upper body. Relax your neck and keep your shoulders down. Hold for five full breaths, and then slowly bend your arms lowering your body back down to the starting position. To enhance the pose for kids, have them pretend to be a cobra and make a hissing sound while they are breathing.
References
- Yoga Journal: Teach Your Children Well
- "Yoga"; Noa Belling; 2003
- "Primary Yoga: Official Certification Manual"; Fitness Instructor Training; 2003
- "Yoga for the Joy of It"; Minda Goodman Kraines and Barbara Rose Sherman; 2010
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