Yoga is an opportunity for children to participate in a noncompetitive environment and to learn stress management, fitness and relaxation techniques. For children of all ages it is a chance to take a time-out and enjoy the small pleasures that come from being young. Many poses are modeled after animals and elements of nature, making yoga engaging, exciting and fun as well.
Salutation to the Sun
This is a good warm-up pose to help your child learn the importance of breathing during yoga. Inhale standing tall and reach your fingers toward the sky, saying hello to the sun. Feel the body stretch from the tips of the toes all the way up to the tips of the fingers. As you exhale bend the top half of your body, saying goodbye to the sun, curving the spine as you reach for your toes. Repeat several times.
Tree Pose
Tree pose engages your child in imaginative play while working the core. Stand straight and tall. As you inhale look at a spot in front of you and keep focusing on that spot. Slowly lift one of your legs by bending at the knee and place it on the inside of the opposite leg. Place the foot below or above the knee, picking an area that is comfortable. Let your standing leg be strong like the trunk of a tree and reach your arms to the sky like beautiful branches. Stay here for several breaths and exhale as your release your tree and repeat on the opposite leg.
Cat and Cow
Cat and cow are two connected poses that focus on spinal health. On your hands and knees create a strong base by stacking the hips over the knees and the shoulders over the wrists and make a flat tabletop with your back. Inhale as you press your belly towards the floor and stick out the neck and head. It is enjoyable to act like a cow and moo in this position. Hold for a few seconds and then exhale squeezing all of the air from the lungs as you press the belly button toward the spine; round the back like a mean black cat.
Butterfly
Sit on the floor with the bottoms of your feet touching and holding on to your ankles. Let your knees drop toward the floor and sit tall once again like a strong tree. Make believe that you are a butterfly and that your are stretching your wings. Inhale and exhale in this position for several breaths.
Dead Bug
This pose is good for massaging the spine and back. Lying on your back bring your knees towards your chest. Hold this position for a few breaths before grabbing the bottoms of the feet from the inside. Keeping the knees slightly bent bring them toward the armpits as you inhale. As you exhale open the inner thighs and rock back and forth like a small bug stuck on its back. Allow the ground to massage the spine.
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