Yoga is a great physical activity for toddlers. Toddler who play yoga with their parents typically have fewer tantrums, sleep better, sleep longer and listen better. In addition, yoga can help instill healthy habits, support fine and gross motor development and strengthen the parent-child bond. Adult poses can be adapted and re-named for toddlers. Like adult yoga, the pose options are limitless. Among the most popular poses are Downward-Facing Dog, Bound Angle, Tree and Savasana.
Downward-Facing Dog Pose
Downward-Facing Dog Pose can be adapted for toddlers in numerous ways. One option is to "wag your tail," by swaying your hips from side to side. Or make the pose mobile by bear walking on your hands and feet around the room. Helen Garabedian, founder and author of "Itsy Bitsy Yoga," suggests moving from Downward-Facing Dog into Donkey pose, by lifting one leg off the ground while keeping hips square. This variation of Downward-Facing Dog, says Garabedian, strengthens balance, increases circulation and encourages confidence.
Tree Pose
Tree Pose is a balancing pose. Its benefits include better balance, increased concentration, increased leg and abdominal strength and spine alignment. For toddlers, balancing on one leg can be challenging. To make the pose accessible, try placing your foot on your ankle, as opposed to the thigh. Encourage your child to mimic you, explaining that you are creating a low tree branch with your leg. As their balance improves, encourage them to try placing their foot on a higher point on the leg. You can also practice tree pose together by holding hands. For older toddlers, try "jumping tree" by holding hands and jumping in place.
Bound Angle Pose
Bound Angle Pose is a popular hip opener for adults. For toddlers, Bound Angle can transform into Butterfly Pose. Their legs become butterfly wings that flutter and wave, increasing flexibility in the hips and the pelvis. Bound Angle Pose can also be performed with a slight back bend, opening the heart and chest. All variations of Bound Angle Pose are calming to the central nervous system and can support healthy sleep habits.
Relaxation
Savasana, or Corpse Pose, can be practiced by even the most active toddlers. Play relaxing music and lay down with your child, encouraging them to close their eyes. Shakta Kaur Khalsa, founder of Radiant Child Yoga, suggests a game called the Spaghetti Test. Ask your child to lay down and make their bodies limp like cooked spaghetti. Then test their readiness by lifting up their arms and legs. Reverse positions and have your child check your limbs. The ability to relax is an essential skill for busy toddlers. Improved relaxation aids healthy sleep habits, mental flexibility, emotional maturity and concentration.
Considerations
The best way to teach yoga to toddlers is to model poses, while inviting them to join you. Toddlers are naturally active and the whole room becomes their yoga mat. Since young children have short attention spans, expect to practice between 10 to 30 minutes.
References
- "Yoga Journal" magazine: Calm Kids
- "Fly Like A Butterfly"; Shakta Kaur Khalsa; 1998
- "Itsy Bitsy Yoga for Toddlers and Preschoolers"; Helen Garabedian; 2008
- "Little Yoga"; Rebecca Whitford & Martina Selway; 2005
- "Yogakids"; Marsha Wenig; 2003
- Itsy Bitsy Yoga: Baby, Toddler and Tyke
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