In 2008, the Centers for Disease Control estimated that 19.6 percent of American children ages 6 to 11 were obese--triple the 1980 rate. Children are more likely to exercise if they find the activity fun. In yoga, children learn poses that imitate plants and animals from the natural world, encouraging them to use their imaginations and creativity. Yoga not only builds strength and flexibility, but it can also increase body awareness and reduce stress. Parents can practice yoga alongside their children.
Cat/Cow
These two poses flow together naturally, and are a useful introduction to yogic breathing. Start in a table-top position, with hands directly below the shoulders and knees below the hips. Breathe out, rounding your back up like a cat. Breathe in, and let your spine drop down as you lift your shoulders and tailbone towards the ceiling. For fun, "meow" as you arch your back, and "moo" as you lift your shoulders.
Child's Pose
Children will get a kick out of the fact that this pose is named in their honor. Kneel on the floor and sit back on your heels. Lower your head until your forehead sits on the ground. Reach back and hold onto your heels, or for an added stretch, reach your hands out in front of you.
Butterfly
Sit on the floor and imagine pulling your head up towards the ceiling and your tailbone toward the floor. Bring the soles of your feet together. Open your knees wide, like a pair of butterfly wings. Hold on to your feet or ankles, but continue to sit up straight. Gently push your knees toward the ground, but don't strain. Slowly inhale for five breaths.
Tree
Stand tall with both feet on the ground. Stretch your arms up to the sky, as if you were a tree. Focus on one spot in front of you. Slowly lift one leg off the ground and place the sole of your foot against the other leg. A younger child should rest it on the inside calf, but older kids and adults can try above the knee if they're comfortable. If you need help balancing, stand next to a wall, or the parent can hold the child's hand. Take five slow deep breaths, and then repeat on the other side.
Savasana
Savasana, or "corpse" pose is the traditional way to end most yoga practices. Lay flat on your back, eyes closed. Breathe deeply through the nose, then exhale through the mouth. For added comfort and relaxation, the parent can cover the child with a blanket. Guide the child through a simple relaxation exercise, such as describing the child's favorite vacation. When done, roll over to one side, and slowly return to a seated position.
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